For many, a plate full of dals and vegetables screams health. But can too much of a good thing backfire? Turns out, it just might.
Overeating so-called “healthy” foods like lentils and greens could be silently stressing your digestive system and even pushing you toward unexpected weight gain. Nutritionists and health coaches are starting to speak out about this overlooked issue, urging caution in how much of these staples you pile onto your plate.
The Dal Dilemma: More Isn’t Always Better
Most Indian households swear by dal. It’s hearty, full of protein, and comforting. But eating too much dal, especially in one meal, could lead to issues you didn’t sign up for.
Nipa Asharam, a wellness coach, recently opened up about her own food habits and what wasn’t working. “I was consuming too much dal — it was creating gut issues,” she said. Her advice? Keep it to 50g cooked dal if you’re pairing it with rice.
One sentence here — take it easy with the portions.
Dal isn’t just protein. Clinical dietician Aasa Anto C warns that depending on the prep method, you could be loading up on fat and calories. Ghee, cream, or too much oil? They may turn your healthy bowl into a calorie bomb.
It’s not only about calories. Lentils — especially moong and masoor — contain oligosaccharides, a type of sugar that our bodies can’t fully digest. These can ferment in the gut, causing gas and bloating.
Fibre Overload: Why Too Many Vegetables Might Be a Gut Bomb
Vegetables? They’re supposed to be the hero of every meal. But your gut might be quietly protesting all that fiber.
Asharam also pointed to another common mistake — going overboard with vegetables. “300g is perfect,” she says. Beyond that? You’re looking at excessive fibre that your gut might not know how to handle.
Eating too many vegetables at once can:
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Overload your gut with fibre
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Lead to bloating or indigestion
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Interfere with absorption of nutrients when eaten raw in bulk
Dieticians say moderation is more important than overloading your plate with “as much green as possible.”
Some people even feel sluggish after meals that are heavy on fibre. It’s not that fibre is bad — but your body needs time and balance to process it.
The Lentil-Carb Connection: A Closer Look for Diabetics
Here’s where it gets trickier. Lentils aren’t just about fibre and protein — they’re also packed with carbohydrates.
Apeksha Chandurkar, founder of Balanced Bite, says that high dal consumption can raise blood sugar, particularly in diabetics or anyone struggling with insulin sensitivity. “Excess lentils can disrupt carb regulation in the blood,” she noted.
That’s especially important because we often assume lentils are “free foods” — ones you can eat without thinking twice.
One-liner to drive the point: Lentils may be low in fat, but they’re not carb-free.
Numbers don’t lie. While healthy, these dals still bring significant carbs to the plate — and they add up fast.
Too Much of a “Healthy” Thing Is Still Too Much
The logic is simple: More isn’t always better. Even the healthiest ingredients can become troublesome if eaten without balance.
The key issues that crop up when you consume too much dal or vegetables:
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Bloating, flatulence, and discomfort from too much fibre
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Blood sugar spikes due to high carb load from lentils
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Excess calories from fat-rich preparations like tadka and ghee
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Nutrient absorption issues from excessive raw vegetables
That doesn’t mean you need to ditch dal or avoid your sabzi. It just means don’t overdo it.
Smaller portions, better combinations, and adding digestive aids like ginger or cumin can make a big difference.
What the Experts Suggest You Do Instead
So what’s the workaround? How do you enjoy these staples without stressing your gut or messing with your metabolism?
Here’s what nutritionists suggest:
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Soak your dals: It helps reduce gas-causing compounds.
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Spice wisely: Ginger, cumin, asafoetida (hing) — these help digestion.
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Watch your oil: A tadka is fine, but go easy on the ghee.
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Stick to balance: 50g dal + 150g rice + 150g vegetables is a solid, gut-friendly combo.
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Listen to your body: Feeling bloated after meals? It’s not “normal” — it’s a red flag.
One-liner again for rhythm — your gut knows what’s up before your brain does.
