10 Health Risks of Eating Too Much Food

Though there are a lot of health benefits to eating too much food, there are also some risks that many people don’t know about. Many foods, even healthy ones like nuts and fruits, can cause you to overeat if you aren’t careful. If you’re trying to reduce your risk of developing certain conditions such as diverticulitis or heart disease, pay attention to these 10 health risks of eating too much food so you can make sure you’re following the right guidelines with your diet and your weight loss plans.

1) Nuts

Eating too many nuts can lead to weight gain, even though they are a good source of nutrients and healthy fats. To prevent weight gain from eating too many nuts, portion out your daily intake into snack-sized bags to make it easier to track how much you are eating. Also, if you’re trying to shed some pounds, limit yourself to 1/4 cup serving instead of a whole handful. Your body will thank you!

2) Spinach

Spinach is an excellent source of nutrients that protect your body from disease. It’s rich in vitamins, minerals, and antioxidants. It’s also a good source of protein and dietary fiber. Unfortunately, it’s also rich in calories—one cup (71 grams) has 740 calories! If you want to enjoy spinach as part of a healthy diet, you should only eat small amounts at a time.

3) Blueberries

Even healthy foods like almonds, spinach, and blueberries can lead to an overconsumption of calories if you are not careful. If you are trying to reduce your risk for conditions like diverticulitis or heart disease, it is a good idea to monitor your intake of these healthful snacks. Incorporate them into your diet in moderation—and try not to go overboard on other foods as well!

4) Fish

It’s true that fish is rich in protein and omega-3 fatty acids, and it also boasts a slew of other nutrients. Still, if you eat too much of any food—even fish—you’re at risk for diverticulitis, inflammation, or anemia. It goes without saying that a diet low in sodium is important for healthy living.

5) Olive oil

Olive oil can lead to an overconsumption of calories if you are not careful. If you are trying to reduce your risk for conditions like diverticulitis or heart disease, it’s a good idea to switch to a low-calorie, high-quality oil. Olive oil is still considered one of nature’s healthiest foods, but it should be enjoyed in moderation.

6) Dairy products

A study published in Archives of Disease in Childhood found that eating dairy products increases your risk for type 2 diabetes, especially if you are overweight. According to a 2008 report published by Diabetes UK, people who have high blood glucose levels are more likely to consume large amounts of protein, which means they’re also consuming larger amounts of sugar. Many types of cheese contain carbohydrates, lactose and saturated fat. Some cheeses—particularly processed varieties—also contain high levels of salt.

7) Avocados

Another healthy food that can cause heartburn and indigestion if eaten in excess. If you’re sensitive to carbs, it’s best to limit your avocado intake to one serving per day. However, if you do consume avocados or other high-fat foods like nuts or seeds regularly, look for signs of kidney disease (such as frequent trips to urinate) since it can be a sign that your kidneys are struggling.

8) Sugar-sweetened beverages

Sugary drinks like soda, energy drinks, and sports drinks are no better. They can lead to increased hunger and cravings as well as weight gain, type 2 diabetes, and even heart disease. At some point in our lives we’ve all heard that sugar is bad for you. And while that’s true it doesn’t really tell us what sugar is exactly doing to our bodies.

9) Rice

A grain (actually, it’s a seed), rice is probably one of nature’s most perfect foods. But because it’s so popular and so abundant, having too much of any food can have health risks. If you are trying to reduce your risk for conditions like diverticulitis or heart disease, consider taking a pass on large portions of rice in favor of other whole grains like quinoa or barley.

10) Salt

A sodium-heavy diet will raise your blood pressure and increase your risk for heart disease. If you have high blood pressure, a sodium-heavy diet will make it worse. Ideally, people with high blood pressure should eat less than 2,300 milligrams (1 teaspoon) of salt each day. Avoiding processed foods is a good place to start, as they typically contain loads of sodium.

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