Why filling up on healthy food from avocados to coconuts might be doing your body more harm than good

Experts say that excessive consumption of anything will put your body under strain to process it

We’ve all felt virtuous (and spent a small fortune) piling our trollies high with goji berries, coconut oil and avocados, or scoffing a bag of nuts instead of a biscuit.
But it might be time to step away from the cashews, because even when it comes to “healthy” foods, it seems you can have too much of a good thing.

“Excessive consumption of any one food, however ‘super’ it claims to be, puts your body under strain to process it,” says dietician and author of Unmasking Superfoods Jennifer Sygo.
“There are many people who think just because a food is placed in a health-food store they can eat it every day, and that’s just not the case.
"Many of my clients struggle with losing 5-10lb because they’re eating all the right things, but they’re eating too much of them.”
So here’s the good-for-you grub you might want to dial down on…

Avo-oh-no

It may be hugely Instagrammable, not to mention full of good fats for skin and heart health, but scoffing more than half an avocado a day is also a whole lot of “fat” fat.
“A single avocado contains 22g of fat – almost a third of your recommended intake for the whole day – and around 270 calories,” says Jennifer.


“It’s important to remember that fats contain more than double the calories of protein or carbs. Avocados, coconut oil, olive oil… there’s a misconception that you can consume as much as you want of these.
A lot of my clients are now overdoing it by combining these healthy fats, and it’s leading to weight gain and higher cholesterol.”

The bad seeds

“It drives me crazy when I see chia seeds all over Instagram,” says nutritional therapist Diana Bell-Irving.

“They may be a great source of protein and fibre and look a lot prettier dried, but if you don’t soak chia seeds they’re really bad for your body. You need to put them in water for 20 minutes while stirring continuously until they become a gel.

Chia seeds can absorb nine times their weight in liquid, so if you eat them dry they will soak up the water in your body, causing dehydration and constipation.
And a limit of 15g per day – about 1tbsp – is advised to avoid elevating blood pressure or developing gastro issues from too much fibre.”

all Bar none

The packaging may scream “natural”, but if you’re reaching for a health bar every afternoon you might be shocked at the sugar and calorie intake – a Nakd Cashew Cookie bar contains a third more sugar than a KitKat.

“These bars are fine as an occasional sweet treat, and the sugar content usually comes from fructose in ingredients like dates, which gives a more sustained release of energy than refined white sugar,” says health coach Milla Lascelles.
“But, ultimately, too much sugar is too much sugar, whatever the source, and it’s linked to lethargy, fat storage, red, blotchy skin, headaches and diabetes.”

Nut so good

“They are packed with heart-healthy fats, protein, vitamins and minerals,” says Milla. “But alongside those beneficial omega-3 oils, nuts also contain omega-6, which can raise blood pressure, inflame sebaceous glands (causing acne) and cause your body to retain water.

They are great, but it’s important to exercise portion control and mix up the type you are eating. I recommend no more than a handful of nuts a day, or 1tsp of raw nut butter. Even a small snack pack of cashews can contain up to 600 calories.”

See ya, soya

If you are going to drink soya then always buy organic

It’s often the go-to alternative to dairy, but too much soya can be harmful. “First, 91% of the soya we buy is genetically modified, which some studies claim is linked to allergies,” says Diana.

“And soya acts as a phytoestrogen, meaning it mimics oestrogen in the body. So if you are on hormonal contraception or have thyroid issues it’s best avoided – too much oestrogen has been linked to reduced fertility and PCOS.
“If you do want to eat or drink soya, always buy organic and limit the amount you consume.
But I would actually advise clients to consider a plant-based milk like hazelnut or almond instead.”

Storm in a tea cup

Some detox teas have been linked to unwanted pregnancies because the laxative effect can stop the contraceptive pill working

Celebrities like Kylie Jenner and Nicki Minaj have raved about the virtues of a “teatox”, but too much detox tea can lead to trouble. “Green and black tea is full of antioxidants,” says Milla.
“But check the label of so-called detox teas carefully. Lemongrass, ginger, milk thistle and dandelion can all support liver function, but many of them contain senna leaf, which is a laxative used to treat constipation.

You may feel like you have a flatter stomach, but taking senna for longer than a few days can cause vomiting, diarrhoea, electrolyte imbalance and dehydration – and long-term use can cause the bowels to stop functioning correctly.
It’s shocking when you consider a lot of these detox teas recommend a 28-day plan. Some have even been linked to unwanted pregnancies, as the laxative effect can stop the contraceptive pill working.”

Mango madness

As mid-morning snacks go, dried fruit seems pretty saintly, right? Don’t start polishing your halo just yet.

“Because the fruit has been dehydrated, we tend to eat a larger portion and so consume more sugar than we realise,” says Diana.

“For example, one Pret bag of dried mango has 13g of sugar in it – that’s almost half your 30g recommended intake for the day. Similarly, we usually eat more raisins than we would grapes. You’re better off having fresh fruit, as the fibre slows down sugar absorption and you’ll feel fuller for longer.”

Gluten-free confusion

You can now buy everything from pizza to muffins with no gluten in them, but don’t presume that because a product doesn’t contain the G word it’s automatically better for you.
“Unless you’re intolerant, stay away from gluten-free options,” says Jennifer.