While vegetables and dals are extremely good for your health, too much may not prove beneficial. Stressing the same, health coach Nipa Asharam said that out of the everyday mistakes she was making, “having too much dal (make the qty 50g cooked if you’re having it with rice and have 150g of veggies with it)”, and “too many vegetables (excess veggies = too much fibre for your gut to digest) – 300g is perfect,” were creating digestive troubles for her.
Can having dal and vegetables in excess really be harmful?
Dals and vegetables are essential to a healthy diet, packed with proteins, vitamins, minerals, and fibre. “However, overeating them has certain drawbacks. Excessive dal intake, particularly like moong or masoor, can lead to an overload of calories if prepared with large quantities of oil, ghee, or creamy toppings. This could potentially contribute to weight gain over time,” said Aasa Anto C, clinical dietician, SS SPARSH Hospital, Nagar.
“Other complexes of sugars in lentils are oligosaccharides, which cause indigestion, gas, or bloating when eaten in larger portions. Soak the lentils before cooking and add digestive spices like ginger, asafoetida, and cumin,” suggested nutritionist Apeksha Chandurkar, Founder, Balanced Bite.
The carbohydrates in lentils are abundant. “High amounts may disturb regulation in blood, more importantly among diabetes patients or individuals suffering from insulin resistance,” said Chandurkar.
Similarly, eating too many vegetables without balance may cause digestive discomfort, such as bloating or gas, due to their high fibre content.
Moreover, vegetables cooked with rich gravies or excessive oil can significantly increase , said Anto. “Over-reliance on one type of food, even healthy ones like dals or vegetables, may also result in missing out on other vital nutrients your body needs,” asserted Anto.
To avoid these issues, focus on and variety. “Limit dal intake to 1-2 small servings per meal, cooked with minimal oil. Pair it with whole grains like quinoa or brown rice. For vegetables, aim for a mix of colours, cooked lightly to preserve nutrients, and avoid calorie-dense sauces,” said Anto.
Introduce more fibre gradually and stay hydrated to help your body digest, mentioned Chandurkar. Ensure your plate has a variety of foods, including whole grains, vegetables, legumes, and healthy fats.
A well-rounded diet with controlled of dals, vegetables, whole grains, and proteins is the key to maintaining good health and weight balance. “Eating just vegetables and no other form of macronutrient, such as fats and protein, might eventually lead to nutritional deficiencies or imbalances. Alter food and portion according to specific medical conditions like diabetes, kidney problems, thyroid, etc.,” said Chandurkar.
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