Lentils and vegetables are two foods that are highly appreciated in a healthy diet thanks to their rich protein, fiber, vitamins and minerals. However, consuming too many of these foods can cause some unwanted effects, especially affecting the digestive system and overall nutritional balance.
Health coach Nipa Asharam (India) once shared that she had digestive problems due to the habit of eating too many lentils and vegetables.
Specifically, the cooked portion exceeding 50 grams of lentils and 150 grams of vegetables per meal can overload the digestive system due to excess fiber.
Regarding this, according to nutritionist Aasa Anto from SS SPARSH Hospital (India), although lentils bring many benefits, processing them with a lot of oil or butter can easily increase calorie content, which can lead to weight gain if maintained for a long time.
Not only that, lentils contain a significant amount of carbohydrates, including indigestible oligosaccharide compounds. When consumed excessively, they can cause bloating and flatulence.
In particular, people with diabetes or insulin resistance should be cautious about the amount of carbohydrates in lentils. To minimize this effect, nutritionist Apeksha Chandurkar (founder of Balanced Bite Nutrition Consulting Center, India) recommends soaking lentils before cooking and using them with digestive support spices such as ginger, cumin seeds and hing powder.
Similarly, although green vegetables are good, eating too much, especially when processed with rich sauce or fat, can increase calorie intake and cause indigestion. In addition, over-reliance on a food group can lead to deficiencies in other nutrients needed by the body.
The solution proposed by experts is to control portion sizes and ensure variety in meals. Limit lentils to one to two small portions per meal and cook with less oil.
Vegetables should be lightly cooked to retain nutrients and combined with other food groups such as whole grains, healthy fats and protein. In addition, you should supplement fiber slowly and drink enough water to support the digestive process.
A balanced, varied diet that is suitable for each specific health condition is the key to maintaining good health and preventing unwanted metabolic or digestive disorders.
