The pros of eating a lot of vegetables -- including reduced risk of cancer, heart disease, diabetes, obesity and other health problems -- far outweigh any cons. Still, being aware of veggies’ potential downsides can help you prepare them in safe, appealing ways that fit into a healthy and balanced eating plan. Show
Imbalanced NutritionMost vegetables, whether non-starchy or starchy, are high in carbohydrates and relatively low in protein and healthy fats. Those carbohydrates come with enough dietary fiber to prevent veggies from causing blood sugar spikes, but even with the fiber, a plate of vegetables doesn’t make a balanced meal. Dietary protein is necessary for building and repairing healthy cells in your body, as well as building new lean muscle tissue. Fats contribute to energy and healthy neural functioning and increase absorption of many of the vitamins and minerals found in vegetables. If veggies form the bulk of your diet, be sure to balance them out with some protein and fat at every meal. Lack of TasteVegetables aren’t popular among some Americans, and most don’t meet the government’s recommendations to eat at least 2 1/2 cups per day. Part of the reason could be that many veggies are naturally bitter or astringent and don’t always taste good when eaten raw or even when cooked. And if you’re eating a vegetable that’s not quite ripe or that isn’t in season, odds are even better that it won’t have a naturally great taste. To bring out more of a veggie’s natural sugars or reduce its bitterness, try roasting it, grilling it, sauteing it with spices and herbs or serving it with grated cheese or another topping. Contamination RiskAccording to an article published on CNN.com in 2013, vegetables are to blame for the majority of foodborne illness outbreaks in the United States. Most veggie contaminations can be traced to norovirus, which is spread from water that’s tainted by fecal substances. Most vegetable contaminations can be prevented by frequent hand washing and by thoroughly washing and drying vegetables before preparing and eating them. The FDA recommends further reducing the risk of foodborne illness by storing veggies separately from all meats and by cleaning all cutting boards and preparation surfaces in between preparing meats and vegetables. Pesticide ResiduesPesticides used in conventional farming also present a health risk to consumers. According to a 2013 report from the Environmental Working Group, chemicals commonly found in pesticides contain neurotoxins that may negatively affect nervous system development of babies and young children. Pesticide consumption may also be associated with infertility, reduced immune function and other chronic health problems. You can remove some pesticide residues by thoroughly washing vegetables and scrubbing any veggies that have rough outer skins, like potatoes and carrots.
 A box of freshly picked seasonal vegetables. Image Credit: coramueller/iStock/Getty Images Everyone knows fresh vegetables are nutritious, and the U.S. Department of Agriculture's Dietary Guidelines for Americans recommends that you eat at least 2.5 cups daily. But fresh vegetables can be pricey at times, and they risk being contaminated with harmful bacteria. Choosing vegetables during their peak season and handling them with care will save you money and help you avoid any detrimental effects while enjoying their health benefits. Packed with NutritionThe 2010 Dietary Guidelines for Americans lists a few advantages of eating more vegetables. They are major contributors of nutrients most Americans are lacking, and they can help prevent serious health conditions and diseases. Vegetables contain folate, magnesium, potassium, vitamins A, C and K, not to mention dietary fiber, in varying amounts. The Dietary Guidelines state that consuming at least 2.5 cups of vegetables a day reduces your risk for heart disease and stroke and may protect you against certain types of cancer. Fresh, local vegetables picked at their peak and brought directly to your table will have more nutrients than some canned varieties, as well as vegetables that have been shipped from long distances to your grocery story. Your Weight-Loss FriendOne cup of raw vegetables contains about 25 calories. If you are trying to lose weight, fresh vegetables can help you meet your goal; they give you the option of eating them raw as a snack if you suddenly have the munchies or cooking them in your favorite stir-fry for dinner. Choosing fresh vegetables also allows you to prepare them a variety of ways, including roasting, sauteing, steaming or just eating them raw. Fill half your plate with vegetables at meal time to keep your calories down and your stomach full. Budget Buster or Saver
Depending on the time of year and the availability in your area, certain fresh vegetables can be more expensive. To save some money, watch grocery ads for sales; some grocery stores will price-match sales from competitors. Buy fresh vegetables in season and avoid prepackaged fresh vegetables. For instance, buy a head of lettuce and fresh salad ingredients instead of a bagged salad. Past Their PrimeFresh vegetables spoil faster than canned or frozen varieties. Purchase just what you need to avoid throwing away vegetables that sit in your fridge too long. Storing your vegetables correctly also reduces waste. Vegetables you can keep in your fridge include green beans, broccoli, carrots, cabbage, lettuce and spinach. Vegetables that should be kept at room temperature include potatoes, cucumbers, peppers, tomatoes and winter squashes. Getting Vegetables Squeaky Clean
Fresh vegetables can become contaminated with harmful bacteria. Conventional and some organic vegetable producers also use pesticides to keep damaging insects from ruining their crops. Washing your fresh vegetables, including organic varieties, under running water should remove bacteria and pesticide residue. Purchase vegetables that aren't bruised or showing signs of spoilage. Keep your vegetables away from raw meats at the grocery store and when preparing meals to avoid cross-contamination of bacteria that could make you sick. What are disadvantages of eating vegetables?Still, being aware of veggies' potential downsides can help you prepare them in safe, appealing ways that fit into a healthy and balanced eating plan.. Imbalanced Nutrition. ... . Lack of Taste. ... . Contamination Risk. ... . Pesticide Residues.. What are the five benefits of eating vegetables?5 Health Benefits of Eating Vegetables. Vegetables Can Be a Good Source of Protein. ... . Vegetables Are Full of Trace Nutrients. ... . Eating Vegetables Can Improve Your Mental Health. ... . Vegetables Improve Your Gut Health. ... . Vegetables Are Good for Your Heart.. What are the benefits of vegetables?Vegetables provide nutrients vital for health and maintenance of your body.. Most vegetables are naturally low in fat and calories. ... . Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.. Diets rich in potassium may help to maintain healthy blood pressure.. What are the disadvantages of not eating vegetables?Without fruits and veggies, you're more prone to digestive ailments such as constipation, hemorrhoids and diverticulosis. “Fruits and vegetables contain cellulose, which increases stool weight, eases passage and reduces transit time,” Moore explains.
What are the disadvantages of eating fruits and vegetables?Apart from essential macronutrients, fruits and vegetables lack other important nutrients like calcium, zinc, and omega-3 and omega-6 fats. Since raw foods are high in fiber, such a diet might lead to a fiber overdose, that might lead to gas or bloating.
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Advantages and disadvantages of eating vegetables
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