All fruits and vegetables are an essential part of a healthy diet. But as some are higher in sugar and calories than others, the intake size becomes crucial. The healthiest fruits and vegetables have a high-density value, which is the number of nutrients a food has in relation to the number of calories.
Just because fruits and vegetables are plant-based, it does not mean you can consume excessive quantities. Even healthy, fibrous fruits and vegetables can make you feel bloated and sluggish. Here are a few that may have some considerable drawbacks.
Although called as the “king of fruits,” the postharvest life of mango is limited by the development of pathogens, especially fungi that cause rot. Often, chemical control methods are used to prevent these fungi from damaging the fruit. But, these methods of chemical control can leave residues in our system and in the environment.1 Consider buying fresh mangoes from a local organic store if you can.
When you’re trying to bounce back after holiday indulgences, some experts recommend that you avoid consuming cherries. Overfruiting of cherries is quite common, which often leads to excess fruit sugar (fructose) intake. Too much sugar, even if it’s naturally found in cherries, could be counterproductive to your weight-loss goals. Instead, consider eating grapefruits and keeping fruit intake limited to one serving a day while detoxing.
Potatoes are found in many of our dishes and are among the most commonly consumed vegetables. Though potatoes taste great and provide us with potassium and vitamin C, most Americans add fat and salt to them. This increases your intake of fats and salts that have a negative impact on your health.
Moreover, many people also remove its skin, which is rich in fiber. The peel obtained from a steamed potato is devoid of its nutrients because of the leaching effect. But, raw potato peels are a great source of glycoalkaloids and phenolic compounds and contain many curative properties.2 To add to the problem, almost 60 percent of all potatoes consumed are fried making them an unhealthy choice.
Bananas are among the healthiest and most nutritious of fruits. But, since they are rich in starch and can increase your weight, people trying to reduce weight can avoid bananas. Moreover, potassium is found in many fruits and vegetables, including bananas, potatoes, avocados, and melons. Keeping an optimal level of potassium in the blood is essential, especially for those who suffer from chronic kidney disease (CKD). Damaged kidneys allow potassium to accumulate in the blood, causing serious heart problems.3
5. Brussels Sprouts
Just like broccoli, even Brussels sprouts are capable of causing bloating and gas, which can be counterproductive after a holiday season filled with overeating and feeling full. Apart from gas and bloating, raw Brussels sprouts have been found to contain substances that suppress the function of the thyroid gland by interfering with the uptake of iodine. The decrease in iodine uptake causes the thyroid gland to enlarge, forming a goiter. Goiter has also been attributed to the consumption of large quantities of uncooked kale or cabbage.4
6. Green Peas
Green peas are starchy vegetables that have higher calories and carbohydrate content and are best eaten in moderation. Consuming too much of green peas can contribute to weight gain. However, if you really must eat them, consume it in small quantities and make sure that they are fresh. Avoid buying frozen green peas and go for the fresh, organic variety.
Coconut is high in saturated fat that contributes to cholesterol-raising calories. Evidence from many studies suggests that consumption of coconut flesh or squeezed coconut in traditional dietary patterns does not lead to adverse cardiovascular outcomes.
However, due to large differences in dietary and lifestyle patterns, these findings cannot be applied to a typical Western diet. Because of its high content of saturated fatty acids (92 percent), coconut oil has always been classified as a source of saturated fat to be consumed at low levels in the diet.5
8. Orange Juice
Oranges are fantastic fruits just like their many cousins in the citrus fruit family. But, many people substitute the whole fruit with orange juice. Even though orange juice has its benefits and is a rich source of vitamin C, potassium, calcium, and vitamin D, there are more advantages of eating the fruit in its whole form. Eating the whole fruit allows you to avail its fiber content, which has numerous health benefits. In a juiced form, it may also contain unwanted added sugars or sweeteners.
Though broccoli is a healthy vegetable, it’s not ideal if you want to detox after the holidays. Broccoli can cause excessive gas, bloating and digestive discomfort, which may make you reluctant to hit the gym. Many studies have shown that broccoli might be beneficial in reducing the risk for the development of certain forms of cancer.
But, experimental animal studies indicate that broccoli might also have undesirable effects, especially genotoxic (chemical agents that damage the genetic information within a cell causing mutations) activities. However, broccoli consumption benefit-risk assessment shows that the benefit from intake in moderate quantities and in processed form outweighs potential risks.6
Although eggplant is usually considered as a healthy alternative to meat, the disadvantage of eggplant is that it soaks up everything like a sponge. Eggplant is a low-calorie food that is high in fiber and it absorbs flavors of seasoning and fat. This causes you to pile on the calories and sodium content, which can affect your weight-loss diet program.
|↑1||Santos, Alice Maria Gonçalves, Severina Rodrigues Oliveira Lins, Josenilda Maria da Silva, and Sônia Maria Alves de Oliveira. “Low doses of gamma radiation in the management of postharvest Lasiodiplodia theobromae in mangos.” Brazilian Journal of Microbiology 46, no. 3 (2015): 841-847.|
|↑2||Manjunath, K. S., Supriya Bhandage, and Shishir Kamat. “‘Potato Peel Dressing’: A Novel Adjunctive in the Management of Necrotizing Fasciitis.” Journal of maxillofacial and oral surgery 14, no. 1 (2015): 352-354.|
|↑3||Nutrition for Advanced Chronic Kidney Disease in Adults. The National Institute of Diabetes and Digestive and Kidney Diseases. 2014.|
|↑4||Dolan, Laurie C., Ray A. Matulka, and George A. Burdock. “Naturally occurring food toxins.” Toxins 2, no. 9 (2010): 2289-2332.|
|↑5||Eyres, Laurence, Michael F. Eyres, Alexandra Chisholm, and Rachel C. Brown. “Coconut oil consumption and cardiovascular risk factors in humans.” Nutrition reviews 74, no. 4 (2016): 267-280.|
|↑6||Latté, Klaus Peter, Klaus-Erich Appel, and Alfonso Lampen. “Health benefits and possible risks of broccoli–an overview.” Food and Chemical Toxicology 49, no. 12 (2011): 3287-3309.|