Doctor Doan Thu Hong, from the Vietnam Institute of Applied Medicine, states that vegetables are beneficial for health due to their fiber, vitamins, minerals, and antioxidants. Studies show that consuming more vegetables helps control weight, reduces markers of cardiovascular disease, and lowers the risk of type 2 diabetes. Vegetables are also low in food allergens, calories, fat, and sodium, and their diverse preparation methods make them suitable for almost any diet.

Experts typically recommend consuming enough vegetables with each meal, considering them a core component of a healthy diet. However, incorrect vegetable consumption can lead to side effects. Here are some potential side effects:

Starchy vegetables are not beneficial for diabetics

Starchy vegetables remain part of a balanced diet for diabetics due to their nutrient content. However, excessive consumption of starchy vegetables like potatoes, corn, and pumpkin can elevate blood sugar levels because they are rich in carbohydrates. To maintain stable blood sugar, consume starchy vegetables in moderation, limiting them to a maximum of 25% of your plate. Diabetics should prioritize non-starchy vegetables such as spinach, kale, lettuce, broccoli, cauliflower, tomatoes, bell peppers, cucumbers, and zucchini. These are low in carbohydrates but rich in fiber, vitamins, and minerals.

May cause bloating and abdominal distension

Some vegetables are known to cause bloating, especially cruciferous vegetables like broccoli, cauliflower, and cabbage. They contain glucosinolates, which, when broken down in the digestive tract, release sulfur gases, leading to a full and distended abdomen. A simple tip is to cook these vegetables for at least a few minutes (roasting, boiling, or stir-frying). High temperatures significantly reduce glucosinolates.

Some vegetables may cause heartburn

Some vegetables, such as highly acidic tomatoes, onions, garlic, and hot peppers, can irritate the esophageal lining. If you frequently experience reflux after eating a specific vegetable, reduce your intake or temporarily avoid it.

Illustration: Bui Thuy

Excessive consumption of canned vegetables increases sodium intake

Generally, incorporating any type of vegetable – fresh, frozen, or canned – is beneficial for health. However, fresh vegetables should be prioritized over canned ones, as manufacturers often add large amounts of salt to preserve flavor. For individuals with cardiovascular issues, the high sodium content in canned vegetables can lead to high blood pressure, heart disease, and stroke.

Opt for fresh vegetables or rinse canned vegetables thoroughly before consumption to reduce sodium. You can also choose products labeled "no added salt".

Exacerbates irritable bowel syndrome (IBS)

For individuals with IBS, many vegetables containing FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can cause bloating and abdominal distension. These include foods like onions, leeks, artichokes, asparagus, peas, mushrooms, and cauliflower.

High-potassium vegetables are not good for kidney patients

Kidney patients need strict potassium control. Many healthy vegetables are rich in potassium, such as potatoes, spinach, and tomatoes. If you have kidney disease, your doctor may advise avoiding these and prioritizing low-potassium vegetables like bell peppers, cucumbers, cooked carrots, zucchini, and green beans.

Proper vegetable consumption offers numerous health benefits for the entire family. However, side effects from incorrect vegetable eating are entirely avoidable if you understand your body and adjust your diet accordingly.

Thuy Quynh