Some vegetables contain a lot of starch and are not beneficial for people with diabetes. Vegetables contain a lot of potassium and are not good for people with kidney disease; Canned vegetables increase sodium intake.
Doctor Doan Thu Hong, Vietnam Institute of Applied Medicine, said vegetables are an extremely healthy food group because they are rich in fiber, vitamins, minerals and antioxidants. Many studies show that eating lots of vegetables helps control weight, helps reduce signs of cardiovascular disease and reduces the risk of type 2 diabetes. Vegetables are also very low in food allergens, low in calories, low in fat and sodium, and have a variety of cooking methods, so they are suitable for almost any diet.
Experts often recommend consuming enough vegetables at each meal and consider vegetables a core element of a healthy diet. However, if you eat vegetables the wrong way, side effects can still occur. Here are the potential side effects, as follows:
Starchy vegetables are not beneficial for people with diabetes
Starchy vegetables are still part of a balanced diabetic diet because they are rich in nutrients. However, eating too many starchy vegetables, such as potatoes, corn, pumpkin... can increase blood sugar because they are rich in carbohydrates.
To keep blood sugar stable, eat starchy vegetables in moderation, up to 25% of your plate. Diabetics should prioritize non-starchy vegetables such as spinach, kale, lettuce, broccoli, cauliflower, tomatoes, bell peppers, cucumbers, zucchini... These are low in carbohydrates but rich in fiber, vitamins and minerals.
May cause flatulence and bloating
Some vegetables are notorious for causing bloating, especially cruciferous vegetables, such as broccoli, cauliflower, and cabbage. They contain glucosinolates - when broken down in the digestive tract, they release sulfur gas, causing the stomach to feel full and tense. The trick is to cook these vegetables for at least a few minutes (grill, boil or stir-fry). High temperatures significantly reduce glucosinolates.
Some vegetables can cause heartburn
Some foods such as highly acidic tomatoes or onions, garlic and hot peppers can also irritate the lining of the esophagus. If you tend to experience reflux after eating a particular vegetable, reduce the amount or temporarily avoid it.
Overuse of canned vegetables increases sodium intake
In general, adding any vegetable whether fresh, frozen or canned is good for your health. However, you should prioritize fresh vegetables instead of canned vegetables, because of the risk that manufacturers often add large amounts of salt to preserve flavor. For people with heart problems, high sodium content in canned vegetables can cause high blood pressure, heart disease and stroke.
You should choose fresh vegetables or wash canned vegetables before eating to remove sodium. You can also choose products that say "no salt added."
Exacerbation of irritable bowel syndrome (IBS)
For people with IBS, many vegetables contain FODMAPs (oligosaccharides, disaccharides, monosaccharides and polyols) which can cause bloating and gas. Foods like onions, leeks, artichokes, asparagus, peas, mushrooms, cauliflower.
Vegetables containing a lot of potassium are not good for people with kidney disease
People with kidney disease need to strictly control potassium. Many healthy vegetables contain a lot of potassium such as potatoes, spinach, and tomatoes. If you have kidney disease, your doctor may advise avoiding them and favoring low-potassium vegetables such as bell peppers, cucumbers, cooked carrots, zucchini, and green beans.
Eating vegetables properly will bring countless health benefits to the whole family. However, side effects from eating vegetables the wrong way can be completely avoided if you understand your body and adjust your diet accordingly.
