Bananas are not just delicious, but highly nutritious too. They make for a healthy snack, along with being an amazing addition to your cereal bowl, smoothie, yogurt, cake, breads, muffin or desserts. The versatile fruit can fill you with energy, helps you slim down, reduce bloating, protect your heart, prevent the development of kidney stones and relieves indigestion. Although bananas are healthy, it is said that eating, too, many of them may cause some or the other health problems. Over-consuming this humble fruit can actually reverse all the benefits that banana may have to offer. If you are a banana lover, then it is time you look at some side effects of eating, too, many of them.
According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, "Meals should be balanced with all macro-nutrients and micro-nutrients. Bananas are loaded with fiber and wholesome nutrients; however, too much of anything is bad. Some people follow banana diet, which means eating bananas through the day. Eating just banana means that you are missing out on protein and fat that is important for your diet."
As per Parmeet Kaur, Senior Dietitian, Narayana Superspeciality Hospital, "Overeating of anything is not good for the body as long as it's part of your daily routine. Increase amount of bananas when consumed can lead to many health concerns like weight gain, increase in sugar content and sometimes stimulate headaches and sleepiness. Bananas contain the amino acid tyrosine, which the body converts into tyramine. Tyramine may trigger migraine headaches attacks and pain. Bananas are rich in starch which eventually causes tooth decay that do more damage to teeth than any other chocolate, chewing gums or candies. Banana is rich in vitamin B6 and excess consumption of banana leads to the nerve damage. People who suffer from asthma should not consume banana in their diet. It also leads to inflammation and causes allergy. Thus, breathing becomes difficult."
Unripe bananas can cause constipation as they contain a lot of starch, which is tough for the body to digest well. Bananas also contain a lot of fibre pectin that draws water from the intestines. It can make you even more constipated if you are dehydrated.
2. Nutrient imbalance
Your body needs a balanced assortment of nutrients to function well. If bananas dominate your diet, your stomach has little space for other healthy foods. According to the USDA guidelines, you should get two cups of fruit per day, which equals to about large bananas. This leaves room for adding vegetables, grains, protein, et al in your diet.
3. Excessive fiber may cause digestive problems
Moderate amount of fiber is good for your digestion. Consuming large quantities of fiber can cause abdominal cramps, gas, bloating. In fact, excessive fiber may interfere with the absorption of minerals like calcium and iron.
Bananas are high-calorie foods. While banana makes a good snack, consuming more than two bananas can definitely pack up more than 300 calories. Therefore, it is better to stick to only two bananas, if you are not eating any other fruit through the day.
Bananas contain tryptophan, the amino acid that is known to help you sleep better. Carbohydrates in bananas are said to block amino acids from entering the brain, so there is an influx of tryptophan that may lead to an increase in the production of serotonin, which is another trigger for sleepiness. It also comprises magnesium that relaxes muscles, which can be another trigger.
6. Dental health problems
Banana is a sugary fruit; even if it contains natural sugars, it does bring some harm to your dental health. One of the most common problems by eating, too, much sugar is tooth decay. The acid from eating, too, many bananas can eat away your tooth enamel, further damaging your dental health.
7. Barely contains fat
Bananas have no fat, which makes it a good fruit to lose weight; however, everyone needs some amount of fat in their diet. Dietary fat is essential to brain development and good health. So, ensure combining it with foods that have healthy fats.
Bananas are super-healthy fruits, but as they say, anything in excess is bad for your health. So, ensure having not more than two bananas a day or consult your dietitian, who can help you alter your diet plan.
Eating out and eating healthy usually do not go hand in hand. You would be more likely to gorge on junk food instead of its healthier counterparts while eating out with your family. When it comes to eating out, you may not always know about the healthy items available at your disposal; this very fact pushes you more towards the unhealthier variants.
But hey! We’ve got ways to stop you getting swept off by that hungry tide churning in your belly. Below mentioned are just a few tips that could come in handy, if you decide to finally drop by that uber cool restaurant you were planning to go to!
1:- Read the menu carefully: Go through the menu carefully before ordering your food. Look for dishes that are less oily and do not contain hidden sugars. If you are not sure about the calorific content of the dish, you could ask the person in charge about it. Or, go for options that you already are aware of; both the food and its supposed calorie content.
2. Eat a healthy snack before your meal: To reduce your portion size of the main course, you can eat a healthy snack to act as filler. Opt for healthy snacks such as chickpeas or a handful of almonds before eating out; it can make you eat less during the main course.
3. Drink water right before the meal: Drinking a glass or two of water right before the meal serves as a technique widely used by diligent weight watchers. Water contains no calories and acts as an internal cleanser for your body.
4. Skip the dessert: The dessert is one portion of the meal that is filled with empty calories. In this country, the dessert occupies a generous space in every foodie’s list and belly. However, remember that it is often the dessert that is responsible for the saggy abdominal fat you hate to look at. If you don’t want to skip the dessert, readily go for simpler alternatives like the humble plain curd topped with slices of fresh fruits or the ever gratifying Greek yogurt. Sweet indulgence at its healthiest best!
5.Say vinegar: Might not sound very intelligent, but then try mixing a teaspoon of vinegar to a glass of water and then drink it. Vinegar is known to have properties that reduce your cravings. It also lowers the blood sugar levels in the body. Surprised, you will be.
6.Control your portion sizes: The buffet spread could just be your undoing at the dinner table. Don’t get overboard looking at the variety and try to keep a check on the portion sizes. Keep the portions small and avoid taking any extra helping. If the hunger pangs do not subside, go for salads. Don’t get bored already. Salads can come in a delicious platter and amaze you with its health benefits. The Russian salad can never go wrong.
7. Avoid carbonated drinks: Carbonated beverages should not be brewing in your head if you are a weight watcher. Cold drinks and other carbonated beverages contain empty calories that should be absolutely got over with; irrespective of how health conscious you are.
Some new studies have shown that eating while you are walking can cause weight gain. The findings have said that while walking you tend to consume more food than when you are stagnant. However, not only walking but also while conversing with others or watching television increases your urge to consume more food.
The reasons for which you may consume more food while walking are:
If you sometimes eat on the go then you can consume more food later in the day. Because while eating we did not concentrate how much of amount we consumed.
One more reason of consuming much food can be that walking is one powerful distraction. As you do not completely concentrate on your food it falls into mindless eating.
Concentrating on your food is a significant part of enjoying your food and managing weight gain.
When you sit down and eat, you tend to focus on how much food you are taking in one bite, and chew properly. Nevertheless, when walking and eating none of these happens.
When you walk and eat, you do not pay attention to what you are eating. While on the go you just grab whatever food satiates your hunger and this leads to weight gain later.
There are also some simple steps to avoid over eating. They are:
Sit on a table and eat slowly.
Chew your food properly.
You should stop eating when you first start feeling that you are full.
Try to eat as many vegetables as you can and try to avoid junk foods.
Weight gain and obesity is also associated with our mind. When we start consuming food, our brain takes at least 20 minutes to connect to our stomach. So, eating slowly is a much needed for avoiding weight gain.
Chocolate has always been one of our favourite snacks to munch on. It's that one thing which can uplift our mood in no time. Nowadays, chocolate is being used in various forms in different desserts. It is said to have vital properties that can play an important role in maintaining healthy lifestyle, if consumed in moderation. However, there are a lot of myths that are associated with the tasty delight.
Here's a list of 5 common myths about chocolate that you shouldn't believe anymore. Read on to know more about them.
Myth 1. Chocolate Lacks Health Benefits
Chocolate is a rich source of antioxidants, magnesium and zinc. It also contains phosphate, calcium and protein which helps reduce insulin resistance. Bangalore-based Nutritionist Dr. Anju Sood agrees, "Dark chocolate has health benefits in terms of antioxidants." Consumption of dark chocolate in moderation may help in maintaining the blood pressure and could also keep your heart healthy.
Myth 2. Chocolate Causes Acne
When it comes to skin health, our diet plays a major role. As per Dr. Anju, "Chocolate may cause acne due to the presence of fat content in it but not always, as a lot depends upon your skin type." It is believed that high intake of oily food can cause acne on the skin.
Myth 3. Chocolate Causes Weight Gain
Chocolate is not the only primary reason behind weight gain. According to Dr. Anju, "Anything eaten in moderation won't affect your health and weight. It is absolutely fine to eat chocolates until eaten in moderation." Excess of any processed food would anyway lead to weight gain.
Myth 4: Chocolate Causes Headaches.
Chocolate is often seen as a culprit for migraines and headaches; however, various studies have found no link between the two. Dr. Anju agrees, "There's no connection between the both. If you're prone to migraine then it might trigger but apart from this, it doesn't.
Myth 5: White Chocolate Is Chocolate
White chocolate is not really a chocolate. It is known to be a confection made with the help of cocoa butter, milk solids and vanilla.
Chocolate lovers, rejoice and indulge in a chocolate bar right away!
There are times when we are low, sad or even depressed and this emotional breakdown may lead to emotional eating, wherein, you tend to eat more than the required calories you would need in a day. In a fast paced life, people tend to feel isolated and that's when they find solace in nothing but food and majorly unhealthy junk food.
According to a study published in the Journal of the American Medical Association, researchers have found a connection between eating chocolate and being depressed. It is said that chocolates do contain ingredients, which are known to elevate mood.
Similarly, there are other foods that are known to boost moods. But what is it that triggers the brain to reach out to junk and high-fat foods despite knowing the fact that they may harm you in the long run. According to Consultant Nutritionist Dr. Rupali Datta, "People eat lot of food to comfort themselves and divert their attention from the current situation. They turn to mostly sugary and high-fat foods to feel relieved. Hormones also play a vital role in shifting moods and eating."How does diet affect your mood?
Diet does make an important component of mental health. According to Harvard Health Publishing, Harvard Medical School, a dietary pattern characterised by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intake of animal foods has been associated with a decreased risk of depression. On the other hand, a dietary pattern characterised by a high consumption of red meat, refined grains, sweets, high-fat dairy products, et al has been associated with an increased risk of depression.
What does science say?
Eating too many sugary foods or high-fat foods can be super addictive; according to a study published in the Nature Neuroscience, eating such foods can trigger the release of dopamine, a feel-good neurotransmitter in the brain. So, the more such foods you eat, brain starts getting addicted to them, making you crave for more. It becomes a cycle and a trap for your brain. When you are sad, you tend to start eating more of these junk foods and make yourself feel better.
You tend to use food to self-medicate, which may help improve or avoid negative or uncomfortable feelings. This makes you overeat and gain weight. Another reason to reach out to these foods is that they also increase the levels of serotonin, a brain chemical that elevates moods. This helps you feel calmer and relaxed.
So if you are sad or low, make sure that you don't pick up convenient options for yourself knowing they can harm you in many ways. Make sure someone is accompanying you; someone who can divert your mind from eating too much. In case of excessive emotional eating, do not shy away from visiting a psychiatrist or concerned expert.