What if we eat Excess of Macros?

We have been told time and again that we should have enough of the Macros in our diet. But, our estimate is often wrong and we end up having less or more of one of them. We have a general idea of what happens if we have less of some of them. A Journalist Reveals set out to find out what happens if we have more of the Macros. Nutritionist Shilpa Mittal cleared all our doubts.

What vegetarian foods contain Carbohydrates?

All grains like wheat, jowar, nachni (ragi), bajra, oats, barley plus vegetables and fruits contain Carbohydrates.

What happens when Carbohydrates are eaten in excess?

The excessive consumption of refined carbohydrates causes a rapid rise in blood glucose, which stimulates the release of insulin. Insulin promotes fat storage, which can lead to weight gain and high triglycerides levels.

What vegetarian foods contain Fats?

Different cooking oils like corn, safflower, sunflower, groundnut, mustard, soybean, etc. Nuts like almonds, walnuts, cashew, peanuts, etc. Seeds like sesame, pumpkin, flax, etc.

Also milk and milk products cheese, ghee, butter. Avocado and olives.

What happens when Fats are eaten in excess?

Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.

What vegetarian foods contain Proteins?

Milk, curd, paneer, cheese, pulses, sprouts, different dals like moong,  Channa, tuar, udad,  masoor, chole, beans, rajma, etc. Dry fruits like almonds, walnuts,  cashew, pistachios, etc. Soya bean, groundnuts, sesame seeds, etc.

What happens when Proteins are eaten in excess?

Too much protein stresses the kidneys, in removing more nitrogen waste products from your blood. It can result in weight gain and chronic dehydration.

What vegetarian foods contain Vitamins?

All fruits and vegetables like mango, pumpkin, carrots, tomatoes, amla, guava, kiwi, green leafy vegetables, broccoli,  cabbage,  cauliflower, etc. Dark red orange-colored fruits, milk, sprouts, groundnuts, etc.

What happens when Vitamins are eaten in excess?

Excess of water-soluble vitamins like B complex and C gets flushed out in your urine. However, an excess of fat-soluble vitamins like A, D, E and K can be toxic. Consuming excessive amounts of vitamin D can cause your body to absorb too much calcium and lead to calcium deposits in your organs and might form kidney stones. Excess of Vitamin A can lead to changes in vision, bone pain, and skin changes. Excess of Vitamin E  may interfere with the body’s ability to clot blood and pose a risk to people already on blood thinners.

What vegetarian foods contain Minerals?

Milk, curd,  paneer, cheese,  soya, tofu, nachni, rajigira, nuts, sunflower and sesame seeds, brazil nuts, almonds, flax seeds,  green leafy vegetables, etc.

What happens when Minerals are eaten in excess?

Sodium in excess quantities in your diet can predispose you to develop high blood pressure. Excess of iron can cause problems ranging from diarrhea and liver damage, cause arthritis and heart problems. Excess calcium over time can result in constipation and an increased risk of kidney stones. Increase in calcium can cause diseases like Sarcoidosis and Cancer. Excess of fluoride can cause abdominal discomfort, vomiting, diarrhea and changes in your teeth. Excess of manganese can cause Neurological symptoms.

What vegetarian foods contain Fibers?

Whole grains like wheat, jowar, bajra, oats, etc. Whole pulses or legumes like whole moong, channa, chickpea, beans, nuts, etc. Fruits like apple, pear, guava, oranges, melon, berries, etc. Vegetables like green leafy, broccoli, carrots, sweet corn, potatoes with skin, cabbage, etc.

What happens when Fibers are eaten in excess?

Too much fiber in your diet can cause diarrhea, bloating, gas, and cramping.