Posted in: carbohydrates, diabetes mellitus, Diet, healthy eating, nutrition

The Effects of Overeating: When You Consume Excess Food

Overeating, or consuming more calories than the body needs for its energy expenditure and maintenance. Can have various negative effects on both short-term and long-term health. A healthy diet comprises the 5 most common food groups and each food group has its specific daily recommended intake.

There’s a very good reason for that kind of moderation because we know that too much of anything can turn out to be poison. 

The 5 food groups include :

  • Carbohydrates: These are energy-giving foods and the recommended is (3-5) servings in a day, including bread, pasta, and rice. An example is 1 slice of bread as one serving, about 1 gram.
  • Proteins: Essential for muscle and tissue growth. It is recommended to have 2-3 servings of protein a day. Which can come from both plant and animal sources. For instance, half a cup (250 ml) of cooked legumes or 1 egg.
  • Dairy products: It is recommended to consume three servings of dairy products per day. Which can include milk, cheese, or yogurt. One serving of milk is equivalent to one cup (250ml).
  • Fruits and vegetables: It is recommended to have at least five servings of fruits and vegetables daily. This includes all kinds of fruits and vegetables, such as one apple or banana per serving, or a bowl of vegetable salad.
  • Fats and sugar, are these types of food groups to watch out for and limit as much as possible. you need 30% of fat per total calories you need for that day.

Consequences of overeating:

  1. The immediate and most noticeable effect of overeating is weight gain. Excess calories not used for energy are stored as fat, leading to an increase in body weight.
  2. Digestive discomfort can occur when you overeat, leading to bloating, gas, indigestion, and heartburn. The digestive system may struggle to process a large volume of food, causing discomfort and a feeling of fullness.
  3. Consistently overeating, particularly high-calorie and sugary foods, can increase the risk of insulin resistance. This, in turn, can lead to decreased responsiveness to insulin and an elevated risk of type 2 diabetes.
  4. Increased Blood Sugar Levels: Consuming excessive amounts of carbohydrates can cause a spike in blood sugar levels. Over time, this can contribute to the development of insulin resistance and increase the risk of type 2 diabetes.
  5. Overeating, especially a diet high in saturated fats and cholesterol can contribute to cardiovascular problems such as high blood pressure and elevated cholesterol levels.
  6. Metabolic Syndrome is a condition that can be caused by overeating, particularly when combined with a sedentary lifestyle. It involves a group of risk factors, including abdominal obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels.

Other effects of over eating.

  1. Excessive body weight from overeating can stress joints, leading to conditions like osteoarthritis.
  2. Sleep disturbances can be caused by overeating before bedtime, conditions such as acid reflux, can make it difficult to get restful sleep.
  3. Overeating can have negative psychological consequences, inducing guilt, anxiety, and impacting body image. Emotional eating, a coping mechanism for stress and emotions, can become problematic.
  4. Chronic overeating can lead to a reduced quality of life, affecting physical and mental well-being as well as overall happiness.

To avoid the negative consequences of excessive eating, it is crucial to maintain a well-balanced and nutritious diet, control the amount of food intake, and incorporate regular exercise into your routine.

Receiving assistance from healthcare professionals or nutritionists may also be advantageous for individuals who suffer from overeating or any related health concerns.


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