Although most people associate vegetables with healthy foods for the body, some people wonder if eating lots of fruits and vegetables could be harmful or have consequences. What do we know?
The truth is, like all natural foods, they are packed with nutrients that the body needs on a daily basis. But it is also true that eating more than you should over time can lead to complications. Read on and find out the implications.
How much fruit and vegetables should you eat?
On the one hand, one of the great problems of today’s society is that the recommended portions of these foods are not consumed. However, it may happen that some people exceed this indication and eat much more fruit and vegetables.
For example, those who restrict other products or people who practice vegetarianism or veganism without being advised by a professional run the risk of overdoing it.
To be clear, entities like the World Health Organization (WHO) recommends including at least 400 grams of fruit and vegetables. Its equivalent would be 5 servings during the day.
Of course, if more than this amount is occasionally ingested, it will not affect health. However, some problems will appear when there is an excess of several days or a sudden daily increase that unbalances the functioning of the body.
When would there be an excess of fruits and vegetables?
While there is no upper limit, It could be considered that this amount will depend on the person. For example, if someone is not used to eating these foods daily, it is likely that with 6 portions a day they will start to notice some manifestations.
On the other hand, a person who is used to consuming 400 grams a day, but suddenly takes 9 servings, may begin to feel discomfort. However, the limit is relative.
The risks of eating too much fruit and vegetables
Now, to answer this specific question, we are going to tell you what are the consequences of eating lots of fruits and vegetables.
There may be an excess of sugars
Among the components of fruit is fructose. This substance is the natural sugar in the product and is responsible for giving the flavor to this food group.
When fruits are eaten in moderate amounts, the nutrient does not spike blood sugar. However, if they are ingested in large quantities, they can impact blood sugar. With it, changes in insulin secretion.
As an example, we can mention the preparations of concentrated juices. So, to make orange juice, it is common for people to use 3 or more fruits in just one glass. That would be the problem in these cases the fiber is not used and the fructose is concentrated. Of course, for there to be excess sugar in the blood, you need to consume more fruit a day and on more occasions.
It can raise triglycerides
Another consequence of excess fructose is that, after what the body tolerates has been metabolized, there is still an excess to digest. So that, what cannot be used as energy, stimulates fat production.
Regarding this topic, different studies underline what are the consequences of excess fructose. But most importantly they indicate that what is added to processed foods is associated with the following health problems:
- Increased blood pressure.
- Increased triglycerides.
- Increased bad cholesterol (LDL).
- Generation of fatty liver.
It would cause digestive upset
Although fiber is an essential component for regulating the digestive system, when there is an excess of discomfort can appear. Therefore, flatulence and bloating are common if you eat fiber-rich foods such as fruits and vegetables.
In relation to this, depending on the amount of gas generated, considerable discomfort and pain may appear due to meteorism. This occurs because flatus builds up in the gastrointestinal tract.
Regarding this topic, different studies I state that if the normal intake values are exceeded, the following problems will also occur:
- Diarrhea or loose stools.
- Intestinal obstruction, if water is not consumed in sufficient quantities.
- Intestinal cramps.
It would decrease the absorption of some minerals
In relation to the above, excess fiber can drag some nutrients out of the digestive tract. Because of this, the effect would be antinutritive in minerals such as zinc, calcium, iron and copper.
What happens is that the fiber in this food group binds to micronutrients and forms insoluble compounds, which end up being eliminated in the stool. This is one of the risks of overusing dietary fiber.
Can eating lots of fruit and vegetables have any risks?
Fruits and vegetables are nutrient-dense foods that the body needs to function optimally. However, if consumed in excess, they can generate imbalances and have a negative impact.
Intestinal disturbances and loose stools are the first symptoms to appear. It can also happen that this generates sudden increases in blood sugar. If this occurs over time, a chronic inflammatory state could be generated.
In any case, to avoid these problems, It is recommended to consume 5 servings of these foods a day, which is equivalent to 2 or 3 pieces of fruit and 1 or 2 plates of raw or cooked vegetables per day. Keep in mind that if you follow this recommendation and follow a diet according to your needs, your body will be in balance.
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