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All of us want to eat healthy, and the internet is awash with so many suggestions. Grocery shopping is becoming more and more complex as we try to navigate the markets for the right ingredients.
There are some preconceived notions, however, that certain foods are better than others. But are they really devoid of any potential concerns? Certainly not!
Let’s start with chia seeds. They have numerous health benefits, but there are some negative sides to them, too. The usual amount recommended is 2 tablespoons.
If we are adding more, it’s just too much fibre. The consequence may be digestive issues in the form of bloating, pain as well as poor mineral and vitamin absorption.
Risks of drug interaction are also noteworthy, especially hypoglycemia with diabetic medications, blood clotting with blood thinners, etc.
Apple cider vinegar has gained much popularity, being linked to weight loss and cancer prevention, among other things.
Again, the cider may unduly enhance and reduce the effectiveness of certain medicines, e.g., diuretics, laxatives, insulin, etc., if taken around the same time.
Its acidic nature can cause throat irritation. Drinking too much may lower blood potassium (hypokalemia), leading to muscle cramps, arrhythmia, weakness, etc.
To minimize the risks, Melissa Groves Azzaro, a US dietitian, recommended diluting one or two teaspoons of vinegar in 250 ml water and consume with food.
Black seed oil, or Kali Jira as popularly known, is also a well-known healthy ingredient. They have something called melanthin, which is poisonous in large quantities.
It is also not recommended for people with bleeding disease or on anticoagulants due to the risk of its anticoagulant effects being added to it. Drug interactions with sedatives and anti-hypertensives are also something to think about.
What about yoghurt? We are good as long as we stick to the unsweetened version. All those fancy ones with flavours, some fruits may be high in sugar.
Frozen yoghurt is not an alternative. It has a low cholesterol content but is very sugary at the same time. Therefore, unsweetened yoghurt topped with fresh fruit might be the best option.
We see a lot of athletes promoting sports or energy drinks. Many of us love to drink those during our workout sessions, presumably to stay hydrated.
Water should be enough since sports or energy drinks have contents like artificial flavours, colours, extra sugars, and stimulants. The result is more harm than good. That is why, while it may be useful for athletes due to their high workload, general people like us are better served with clean water.
There is something about cereals, too. Granted that they are quite common breakfast items, and the prevailing belief is they are nutritious and healthy. But these are processed foods containing refined grains and added sugar and need more protein and fibre.
And there is a lot of hype around organic food. It is important to note that organic does not mean ‘natural’ and may contain colours or flavours. However, the risks are more related to the farming methods, especially contamination by microorganisms.
Eating healthy is critical for life. In this day and age, it is becoming increasingly difficult as we are showered with so many different edible items. Therefore we should carefully calibrate what we are eating and at what amount.