Eating too much of these healthy foods could be harmful, experts warn

While you might think eating foods like kale, broccoli and eggs will put you on the fast track to health, a nutrition expert has warned that eating too much of these foods could lead to some negative side effects.

“Sometimes too much of a good thing can have negative consequences. Not having enough variety in your diet can be harmful, even if the foods you eat are perceived as healthy,” says Ashleigh Tosh of Prepped Pots.

“Excessive consumption of certain nutrients can cause digestive problems, vitamin toxicity and even unwanted weight gain.”

Instead, Tosh says it’s important to make sure your diet includes a mix of starchy carbohydrates, protein, vegetables, fruit and healthy fats.

“This variety is essential to ensure a complete intake of nutrients and prevent dietary boredom,” he adds.

So, which seven foods should you be aware of overeating? Read on to find out.

eggs

Although eggs are high in protein, they’re also high in dietary cholesterol, Tosh explains, so they should be consumed in moderation.

“Eating an excessive amount of eggs can lead to an increase in LDL (bad) cholesterol levels which is associated with an increased risk of heart disease,” he adds. “For most healthy adults, it’s safe to eat one or two eggs a day.”

avocado

Avocados are a great source of healthy fats, but they contain a higher amount of calories than other fruits and vegetables. That’s why Tosh recommends eating avocados in moderation, as excessive consumption can lead to unwanted weight gain.

For reference, a quarter of an avocado is considered a single serving size.

Kale, broccoli and Brussels sprouts

Broccoli, Brussels sprouts and kale are cruciferous vegetables, which are great sources of folate and vitamin K, but are also rich in soluble fiber.

Although fiber is an important nutrient and a Brit needs more of it, Tosh says excessive amounts can lead to excess gas production and can cause gastrointestinal discomfort.

“They also contain thiocyanates which can interfere with the body’s ability to absorb iodine,” he adds.

Protein products

“Protein products like powders, bars and shakes are popular among fitness enthusiasts for muscle building and recovery,” Tosh explains.

“Excessive amounts of these protein supplements can cause constipation and dehydration and can also strain the kidneys. Most healthy adults can tolerate eating 2g of protein per kg of body weight per day.”

This means that a 70 kg person should not eat more than 140 g of protein per day. The average protein intake for British adults is currently 76g per day.

tuna

Fatty fish like tuna can contain high levels of mercury, Tosh says, which can lead to several adverse health effects.

“Pregnant women and young children are particularly affected by this, so they should limit their intake of seafood containing mercury to no more than twice a week,” he adds.

Beans

“Beans are also high in fiber, which means eating them too often can lead to constipation, gas and bloating,” says Tosh.

“If you’re not used to eating a lot of fiber, it’s best to slowly increase the amount you consume and drink plenty of water to combat the negative effects.”

Brazil nuts

Brazil nuts contain high levels of selenium, which can be toxic when consumed in large amounts.

Tosh adds, “The maximum safe intake of selenium for adults is about 300 micrograms/day, which is just four to five Brazil nuts.”

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