Tired of stepping onto the scale, only to see the number increase (or not change at all)? You’re not alone. About 52% of people worldwide are “usually trying to lose weight.” Unfortunately, many people rush to add too many veggies to their diet without realizing it could do more harm than good. 

Can You Eat Too Many Vegetables?

In short, yes; you can get too many vegetables.

A total of five servings of fruit and vegetables per day seems to offer the strongest health benefits. People who eat five servings a day have a lower risk of death from:

• Cancer (10%)
• Heart attack or stroke (12%)
• Any cause (13%)
• Respiratory disaster (35%)

Fruits and vegetables provide vitamins and minerals to help you maintain your optimal health. It’s recommended we eat two servings of fruit and three servings of vegetables daily. 

While getting enough vegetable servings can reduce your risk of disease, eating too much could compromise your health. Here are a few signs you’re eating too many vegetables.

Nutritional Deficiencies

Over 90% of the US population has a vitamin deficiency. About 50% are deficient in vitamins A, C, and magnesium. Over 50% are deficient in vitamin D (including 70% of the elderly population). About 90% of the population is potassium deficient, and 70% are deficient in calcium.

Vegetables are a source of carbohydrates, though most don’t provide protein or fat. Without protein and fat as part of your diet, you could develop a nutrient deficiency. Signs of a protein deficiency include:

• Depression or anxiety
• Weakness
• Fatigue
• Muscle soreness
• Dry skin
• Thinning hair
• Swelling

Your ability to recover from illness or injury will slow, too. If you’re not getting enough fat from your diet, you might experience:

• Mood swings
• Depression
• Fatigue
• Difficulty concentrating
• Memory issues
• Dry skin
• Circulation issues
• Heart problems

If these problems sound familiar, reach out to our office. They can help you make informed changes in your diet. With proper guidance, you can start consuming a more balanced diet. Eating a balanced diet will ensure you receive the vitamins and minerals you need to function at your best.

Weight Gain

Consuming too many starchy vegetables just might cause you to gain weight. If the number you see on the scale isn’t dropping, reach out to our office. We can help you find simple and effective tweaks to make a more balanced diet based on your weight loss goals.

Try cutting out starchy vegetables, including corn, peas, and potatoes. Instead, try eating more leafy green vegetables like broccoli, kale, spinach, and Brussel sprouts.

Mineral Absorption

Too many starchy vegetables could affect your ability to absorb essential nutrients. Remember, your body needs balance. Consuming over 50 grams of fiber from veggies could affect your body’s ability to absorb:

• Iron
• Zinc
• Magnesium
• Calcium

These minerals are essential to your body’s overall function. Your body can’t produce these minerals on its own; you need to get them from your diet.

Digestive Issues

Almost all veggies are high in fiber. Unfortunately, consuming too much fiber daily could cause cramps, bloating, gas, and other digestive issues. If you’re experiencing digestive discomfort, consider your diet. These issues are more likely to develop if you suddenly switch from a low-fiber to a higher-fiber diet full of veggies. If you eat over seven to 10 servings of vegetables a day, you may need to modify your diet.

How to Balance Your Diet

Consuming a balanced diet will ensure your body has the vitamins and minerals it needs to function. A well-balanced diet includes:

• Fresh fruits and vegetables
• Nuts
• Legumes
• Whole grains
• Lean proteins
• Healthy fats

For a healthy, nutritious diet, try to cut out foods that provide empty calories. These include sodas, pizzas, ice cream, and other processed foods.

Consuming a more well-balanced diet can help your body fight disease and infection. It can also provide your body with energy to ensure you can function at your best. Without the necessary nutrients, you could experience fatigue and low performance. Your risk of heart disease, cancer, stroke, and type 2 diabetes will also increase. For a well-balanced diet, make sure your body is getting protein, carbohydrates, vitamins, minerals, and antioxidants.

Fruits and Veggies

Fruits are high in natural sugars, but also provide fiber, antioxidants, and other essential nutrients for optimal health. They’re less likely to cause a sugar spike than candies and desserts. Adding berries (which are high in antioxidants), apples, and oranges to your diet is a great place to start.

Vegetables offer a different variety of essential vitamins and minerals. Try eating the rainbow to consume a variety of vegetables. Add more dark leafy greens to your diet, including broccoli, green beans, and spinach.

Grains

Refined white flour offers limited nutritional value. Instead, consider whole grains which include whole oats, whole wheat, whole-grain rye, quinoa, and brown rice. Whole grain options also add vitamins, minerals, and fiber to your diet.

Protein

Protein is essential for muscle maintenance and development. You can find protein in animal products like fish, poultry, and red meat. It’s also available in nuts, beans, and many vegetables.

One word of caution, don’t rely too much on soy products for sources of protein. Too much soy can have other detrimental effects on your health.

Dairy

Dairy products can also provide our bodies with essential nutrients, including some fat.

If you’re following a vegan diet, choose dairy-free milk made from coconut, soy, almonds, or oats. Look for options fortified with calcium and other nutrients. 

Fats and Oils

Fat is essential for cell health and energy. However, too much fat can lead to weight gain.

Rely on healthy fats like olive, coconut and avocado oil, or whole butter or ghee. So many processes in the body depend on healthy fats to be efficient…It’s ok… Eat some fat!

Adjust Your Diet for Nutritional Balance

To recap, can you eat too many vegetables? Yes! Without a balanced diet, your body won’t be consuming the vitamins and minerals it needs to heal and function at its best. One side effect could be struggling to reach your weight loss or management goals. 

Ready to take the next steps? Relying on a professional’s expertise can help you make more informed decisions regarding your nutritional intake. We are here to help! Click here to message our office and begin your journey to the best you!