Anything in excess is not good. Be it harmful substances like smoking a cigarette or binge drinking, or even the healthiest of foods like dry fruits. Dry fruits are often hailed as nutritional powerhouses, packed with essential nutrients. While adding them to your diet can be beneficial, indulging in excess can have its drawbacks. Here are the potential side effects of consuming dry fruits in abundance:
Overload of Calories
Anthony Komaroff, MD, Editor in Chief, Harvard Health Letter shared that dry fruits are energy-dense due to their natural sugars and healthy fats. Additionally, because of their small size, it is very easy to consume too much of dry fruits in a go. Eating large quantities of dry fruits can lead to an excess calorie intake which can cause you to gain weight.
Sugar Spike
Komaroff also highlighted how certain manufacturers may package dry fruits with added sugars. This can lead to unhealthy and unaccounted-for spikes in blood sugar.
However, dry fruits contain adequate sugar naturally as well. Some dried fruits, like raisins and dried apricots, have concentrated sugars. Kim Rose, Dietician, RDN, CDCES, CNSC, LD shared how overconsumption of dry fruits can lead to a rapid spike in blood sugar levels, posing a risk for people with diabetes or insulin resistance.
Digestive Distress
Dry fruits are rich in fibre, which is generally good for digestion. However, as proved by a study published in the journal ‘Clinical and Translational Gastroenterology,’ excessive fibre intake without sufficient water can lead to bloating, gas, and constipation.
Nutrient Imbalance
Dry fruits are packed with a lot of essential vitamins and minerals. That is why their excessive consumption may lead to an imbalance resulting in vitamin or mineral toxicity.
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For instance, too many almonds might result in an overload of certain nutrients like vitamin E. According to a paper published by Larry E Johnson, MD, PhD, University of Arkansas for Medical Sciences, vitamin E toxicity results in symptoms like muscle weakness, fatigue, nausea, and diarrhoea.
Tooth Troubles
According to a study titled ‘Dried Fruit and Dental Health,’ dry fruits have many positive attributes for dental health. For example, dry fruits require extra chewing which encourages the flow of saliva. They also contain anti-microbial compounds which prevent tooth decay and damage.
However, dried fruits also also sticky and cling to teeth, increasing the risk of tooth decay. So the more dry fruits you eat, the higher will be the chance of this happening. Hence, it's crucial to maintain good oral hygiene, especially if you indulge in dried fruits regularly.
Oxalate Concerns
Certain dry fruits, such as almonds and cashews, contain oxalates. The National Kidney Foundation warned that excessive oxalate intake may contribute to kidney stone formation in susceptible people and eventually may even result in kidney damage.
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While dry fruits offer many health benefits, moderation is key. Add them sensibly into your diet to enjoy their nutritional advantages without falling prey to potential side effects. Consult with a healthcare professional or nutritionist to tailor your diet to your specific needs and avoid any adverse effects associated with excessive dry fruit consumption. Remember, balance is the key to a healthy and sustainable lifestyle, and too much of anything is unhealthy!