Vegetables are a healthy source of nutrients and minerals that boost energy. They can also help counter the risk of cancer, heart disease, diabetes, obesity and other health problems. However, while they have their benefits, they also have their fair share of disadvantages, especially when taken in excess.
According to Livestrong, consumers should be conscious of the type of vegetables they consume as too manystarchy vegetables like white and sweet potatoes have a high glycemic index that could lead to a spike in blood sugar levels. This in turn could become a problem if left unchecked. However it can be balanced out by some protein or fat along with the meal.
Consumers must also be aware of the types of vegetables that do not break down in the digestive tract like cabbage, broccoli, Brussel sprouts, cauliflower, asparagus, mustard greens, collard greens, kale, turnips, parsnips, onions, bok choy, radishes and rutabaga.
Meanwhile lentils, chickpeas, kidney beans, navy beans, black-eyed peas and soybeans can cause an increase in intenstinal gas.
The fruit sugar fructose in prunes, plums, cherries, apples and peaches can also lead to abdominal cramps and diarrhea.
A post on SF Gate warned against the possibility of foodborne illnesses that are carried by vegetables, for example the noro virus that is spread from water tainted by fecal substances. To ensure that vegetables are clean, the article advises consumers to store their vegetables away from their meats, ensure sanitary kitchen practices, and cleaning and washing vegetables properly before cooking.
Some vegetables may also carry pesticide residues so it is vital that consumers to scrub their vegetables, especially those that have rough outer skins before preparing them. Hygiene is key.
Meanwhile, a post on Lookchem cited that parents should be aware of the type and amount of vegetables they are feeding their children as too much vegetables can hinder the absorption of calcium and zinc in the body which is a key factor in the child's development.
For dieters, the perception that eating purely vegetables is the healthy option may also be flawed as the consumption of vegetables without balancing them out with meat could lead to malnutrition and micronutrient deficiency, especially among women.
As with all kinds of food, the key seems to be balance. Vegetables are not a shortcut to good health but awareness of their benefits and drawbacks can make a significant difference to maintaining a healthy lifestyle.
