Over-eating good foods is a bad idea. Read on to know why…

Eating right is not just about what you eat, but also about when you eat it and how much you consume.

Though vegetables and fruits are nutritious, the old adage appears to be true here: Too much of a good thing can make you sick. Besides, certain vegetables should be crossed off your shopping list altogether if you suffer from certain conditions. Certified Whole Foods Nutritionist and Diabetes Educator, Kajal Bhatia explains:

Bananas
Bananas are a good source of dietery fibre, magnesium, potassium, Vitamin C, biotin and other minerals, including good natural sugars. However, when cooked or combined with a meal in any form, bananas can cause a spike in blood sugar levels, leading to weight gain and several imbalances. Also, very ripe bananas have a high Glycemic Index, hence diabetics and people who are overweight should avoid it.

Green Tea
Polyphenols, a type of antioxidant, are present in green tea. These are known to prevent inflammation and swelling, protect the cartilage between the bones, reduce joint degeneration and they’re good for the heart. However, consumed in excess, green tea can be acidic as it contains 2 per cent to 4 per cent caffeine. Its caffeine content has a diuretic effect; it also compounds anxiety, and flushes out calcium and other minerals from the body.

Tomatoes
These are rich in lycopene, a phytonutrient, and Vitamin C. However, as tomatoes are citrus fruits, consumed in excess, they would aggravate heartburn or acid reflux. Those suffering from conditions like gastroesophageal reflux disease, also known as GERD must therefore limit their consumption of tomatoes. Besides, canned tomatoes contain much more sodium and hence are not recommended for people who suffer from hypertension.

Coffee Coffee
is very rich in polyphenols, which are a type of antioxidant. These polyphenols present in coffee are known to decrease blood pressure, reduce the risk of heart attack or stroke. The caffeine in coffee can however contribute to acidity. It causes an increase in basal metabolic rate (BMR) but also drops your energy levels quickly once the effect of the caffeine wears out. When consumed in large amounts, coffee can lead to insomnia and it can also drain minerals out of your body by mimicking a diuretic. (One also needs to be aware of the added sugar and milk in that cup.)

Spinach
This is an excellent source of chlorophyll, fibre, iron, Vitamins A, B, C and K, manganese etc. However, if you consume a lot of spinach, it can have side-effects due to its high content of oxalates/oxalic acid. This binds with iron and calcium and causes the body to absorb less nutrients. To combat this one should complement spinach meals with lemon or Vitamin C. Additionally, spinach also contains purines which turns into uric acid and when the levels of calcium oxalate in your urine rises, it can lead to kidney stones.

Wheat
Wheat contains a protein called Gluten which is known to damage the intestinal lining. Daily and frequent intake of this could therefore result in poor digestion, and diminish the absorption and assimilation of nutrients. In many cases, this also causes symptoms like pain, anaemia, bloating, fatigue etc. Celiac disease is an autoimmune disease where ingestion of gluten has damaged the small intestine. So, one must enjoy a balanced meal plan which includes several varieties of grains and millets as a substitute for wheat.

Dairy
A baby’s body produces lactase, a digestive enzyme which breaks down the lactose in mother’s milk. As we grow into adults, we lose this ability to break down lactose and this causes lactose intolerance in people. People who are lactose intolerant experience problems with their digestive system when they consume dairy products. They may experience nausea, vomiting, diarrhoea and related symptoms. Besides, animal milk is naturally rich in saturated fat and cholesterol, and laced with hormones and IGF-1, a hormone produced in the liver and body tissues of animals. If you drink a lot of milk or consume a lot of dairy products this factor may lead to a variety of lifestyle problems including diabetes and weight gain.

Soy
Soy has cholesterol lowering properties. It’s naturally rich in protein and micronutrients. This is why it is often recommended to women going through menopause. But soy contains a type of phytoestrogen called isoflavone. This is known to mimic the effect of oestrogen in the body and consumed in high amounts, this has also reported to increase the risk of certain cancers. Soybeans are also very high in phytates. These are substances that bind minerals and reduce their absorption. Furthermore, the isoflavones in soy function as goitrogens. These are substances that interfere with your thyroid function.

Peanuts
The peanut is a rich source of proteins and monounsaturated fats. It’s a great snack alternative and these nuts are also good sources of Vitamin E, Niacin, Folate and resveratrol, a phenolic antioxidant which effects blood platelet function. Eating a handful of peanuts daily may lower your risk of developing heart disease, but bear in mind that just one serving (say, of about 30 – 35 peanuts) contains 166 calories. Over-consumption or an extra addition of salt and oil may offset any benefits you derive from consuming the nuts. Besides, some children may suffer from peanut allergies, in which case, consuming the nuts can cause a severe reaction called anaphylaxis. Children may have trouble breathing and this could progress rapidly, so medical help must be sought urgently if a reaction is observed.

Eggs
This is a complete source of protein. In fact eggs are often considered a gold standard of protein sources due to their superior antioxidant profile. Eating one whole egg a day will not increase your cholesterol levels. However, due to its high protein content eggs can cause digestive distress in some people. People would then experience symptoms such as gas, bloating and stomach aches.

Cabbage
This is high in sulphur and packed with nutrients. However, cabbage does contain significant quantities of riffinose, an indigestible sugar. This is a complex carbohydrate which would pass through the intestines without being digested. Hence, eating cabbage can cause flatulence, abdominal discomfort and bloating.Goitrogens in cabbage also interfere with the uptake of iodine by the thyroid gland. This would lead to a deficiency and may even cause hypothyroidism with prolonged use.

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