Is binge eating safe? The answer will likely be unfavorable, with weight gain as the biggest adverse effect. Binge-eating happens when you skip meals, making you hungry at unusual times. Consequently, it leads to eating more food than you typically would, and the nutrients you get from it are the last thing on your mind.
So, is it impossible to overeat without gaining unhealthy weight? Not exactly! You can eat many food items without worrying about your health. Read the article to learn the best food to binge eat!
How is Binging Junk Food Affecting Health?
Binge-eating food is unhealthy, especially if you do it every day. Learning how it can impact your body and health is essential. The primary side effects include:
1. Weight Gain and Obesity
Overeating can cause unhealthy weight gain. The unhealthy extra pounds come with its own share of health concerns, like a higher chance of developing arthritis and cancer.
2. Heart Disease
Binge eating can have a double impact on heart disease. As mentioned earlier, being overweight raises the risk of heart disease. It often leads to high blood pressure, high cholesterol, and elevated triglyceride levels, increasing the likelihood of a heart attack.
3. Type 2 Diabetes
Binge eating can expose you to type 2 diabetes. This is because overeating after a long period can disrupt your glucose metabolism and lead to potential health risks.
4. Gallbladder Diseases
Binge eating disorders can result in gallbladder diseases. One such risk is the formation of gallstones, which happens when bile hardens and potentially obstructs the normal bile flow through the ducts.
Foods That you can Overeat Without any Guilt
Overeating does not have to be a bad habit. Consuming the right food can provide nourishment, burn extra calories, and help you maintain your vitals. Here is a curated list of healthy snacks for weight loss and satiating your appetite.
1. Carrot and Vegetable Juice
Carrot is among the best Vitamin A, alpha-carotene, lutein, lycopene, and beta-carotene sources. The winter supergood is high in fiber and can be gut-friendly. Carrot juice is a refreshing drink that relieves constipation and protects skin from oxidation, among other benefits.
- Rich in vitamins and antioxidants
- Supports overall health and skin
- Aids in digestion
An eight-oz glass of pure carrot juice contains 80 calories, 2 g of protein, 17 g of carbs, 2 g of fiber, and 50 mg of sodium with zero fat and cholesterol. You can blend it with tomatoes, ginger, and beetroot to boost iron absorption and get the best skin glow.
Popcorn is often associated with lots of butter, salt, and movies. However, the snack can provide multiple health benefits when made at home. Plain popcorn is easy to make and can positively impact your health.
- Low in calories and high in fiber
- It contains beneficial whole grains
- Rich in antioxidants
Three cups of air-popped popcorn provide 93 calories, 3 g of protein, 18.6 g of carbs, 3.6 g of fiber, 0.2 g of sugar, and 1.1 g of fat. Please note that adding excess butter and salt can negate the benefits.
Garbanzo beans, or chickpeas, pair well with other foods and ingredients and boast an impressive nutritional profile. The legume can aid in weight management and bone health. A few of its advantages include:
- Excellent source of plant-based protein
- High in fiber for digestive health
- Help regulate blood sugar levels
A cup of cooked chickpeas offers 14.5 g of protein, 269 calories, 12.5 g of fiber, 45 g of carbs, and 4 g of fat, among other nutrients. The fiber and protein in chickpeas can keep you feeling full and help you control your appetite.
4. Moong Dal
Moong dal is one of the popular vegetarian foods that is super good for the body. It has folic acid and insoluble fiber and contributes to cell health. Some reasons to add moong dal to your healthy snacks for weight loss are:
- Protein-packed lentils with essential nutrients
- Supports muscle and tissue repair
- Aids in digestion and energy production
A bowl or cup of cooked moong dal contains 1.2 g of fat, 147 calories, 25 g of protein, 3 g of sugar, 28 mg of sodium, and 12 g of dietary fiber. You can combine it with rice and moringa powder for the ideal meal.
Spinach is a leafy green vegetable well-known for its health benefits. It is a rich source of folates, iron, and magnesium, among other nutrients. You can safely binge-eat foods that contain spinach. It offers a host of advantages:
- Abundant in iron and essential vitamins
- Aids in oxidative stress, blood pressure, and eye health
- Supports cardiovascular health
23 calories, 91% water, 2.9 g protein, 3.6 g carbs, 0.4 g of fat and sugar, and 2.2 g fiber is present in about 3.5 ounces of raw spinach. You can eat it on its own or complement it with other dishes. Fold it in an omelet, layer it into lasagna, or blend it with fruits to make a healthy smoothie to start your day.
Cucumber is among the good foods to eat while trying to lose weight. You can overeat it without any regret at any time. Cucumbers have a high water content, and their regular consumption can lead to many health benefits.
- Hydrating and low in calories
- Rich in antioxidants and vitamins
- Refreshing and aids in weight management
Over a half cup of cucumber serving can offer 8 calories and Vitamin A and K, among several phytonutrients. Cucumber salad without store-bought cheese and juice, cold juice, or raita are some ways to consume these healthy binge foods.
7. Steel-Cut Oats
Steel-cut oats are high in soluble fiber. It promotes optimal gut health and is known for reducing unhealthy cholesterol levels and stabilizing fluctuating blood sugar levels.
- Good source of protein and fiber for sustained energy
- Meets daily fiber requirement
- Provides macronutrient building blocks of a healthy diet
A ¼ cup of steel-cut oat offers 150 calories, 5 g protein, 27 g carbs, 2.5 g fat, and 15% of the daily value fiber. You can consume steel-cut oats as a hot breakfast cereal or porridge. Add egg whites, extra protein, protein powder, or Greek yogurt for additional nutrition. Steel-cut oats can also be used in baked oatmeal or overnight oats.
Buttermilk is the leftover liquid after the milk has been churned into butter. It mostly contains water, the milk protein casein, and the milk sugar lactose. Buttermilk is often used in pancakes, ranch dressing, and biscuits and has surprising health benefits.
- High in fiber for sustained energy
- Supports heart health and weight management
- Provides essential nutrients for overall well-being
Buttermilk packs a lot of nutrition in a small serving. A 245-ml cup can provide 98 calories, 8 g protein, 3 g fat, and 12 g carbs, among others. However, it is ideal to avoid it and prevent digestion issues if you are dairy-sensitive.
9. Coconut Water
Coconut water is a known delicious drink. However, it is also loaded with essential nutrients you seek for your body. It reduces acidity, maintains good gut health, and provides relief from stomach infections.
- Natural electrolyte source
- Hydrates and replenishes fluids
- Supports kidney function and overall hydration.
A cup of unsweetened coconut water contains 44 calories, 10.4 g carbs, 9.6 g sugar, and 0.5 g protein. It has 94% water and very little fat. It may help lower sugar levels and improve other health markers.
10. Rajgira Flour
Rajgira flour is a gluten-free grain and a popular source of protein and calcium. It lowers cholesterol and is good for heart health. It also helps to boost your metabolism and helps with healthy weight loss.
- Gluten-free grain with complete protein
- Suitable for those with gluten sensitivities
- Supports energy and muscle development
Thirty grams of rajgira flour provides 110 calories, 6 mg sodium, 3 g fiber, 4 g protein, and 20 g carbs. You can add the flour to your diet in various ways. Popped rajgira with fruits and nuts is a quick and healthy breakfast. It is also a good substitute for making tortillas and chapatis.
Hummus is an ancient recipe made from pureed chickpeas. It contains additional flavoring agents like tahini, lemon juice, oil, and salt. Hummus can be a healthy binge food, depending on your dietary needs and goals.
- Good source of plant-based protein
- Packed with healthy fats and fiber
- Supports heart health and satiety
A hundred-gram serving of hummus contains 214 calories, 8.93 g fat, 7.1 g fiber, 28.57 g carbs, and 10.71 g protein, among other nutrients. You can prepare a smooth, creamy hummus batch and spread it on a whole wheat tortilla or crackers. It also makes a delicious savory dip for veggies.
Fresh fruits are always good for health. You can pair a piece of fruit with a few nuts, cottage cheese, or some whole-grain cereal and low-fat milk for a creative spin. Some notable features are as follows:
- Rich in vitamins, fiber, and antioxidants
- Promotes overall health and disease prevention
- Supports digestion and provides natural sweetness
The nutritional value of each food varies. Although good for health, experts recommend no more than 2-3 servings of daily intake of fresh fruits. Further, it is ideal to include seasonal fruits in your diet.
13. Pumpkin Seeds
Pumpkin seeds are rich in magnesium. The mineral promotes sleep regulation and blood pressure control and reduces the risk of chronic heart disease. Pumpkin seeds enhance bone strength and improve the prostate.
- High in essential nutrients and antioxidants
- Support heart health and immunity
- Help regulate blood pressure
A one-oz serving of unsalted pumpkin seeds offers 4.2 g carbs, 8.5 g protein, 13.9 g fat, and 163 kcal energy. You can eat them as snacks or add them to dishes for a crunchy texture. Mix them into smoothies, granola, cereal, or yogurt, or garnish any meal.
14. Sweet Potato
Sweet potatoes are a wonderful snack you can eat whenever you are hungry. The underground tuber is one of the best sources of vitamin A and stimulates fibroblasts—the cells responsible for developing tissue that keeps skin firm and healthy.
- Nutrient-dense with vitamins and fiber
- Supports eye health and immune function
- Provides a healthy carbohydrate source.
Your body can get 86 calories, 1.6 g protein, 20.1 g carbs, 4.2 g sugar, 0.1 g fat, and 3 g fiber from a 3.5 ounces serving. Add cooked, diced sweet potatoes to salads or soups, or top a slice of baked sweet potato with cooked beans, Greek yogurt, and broccoli for a quick meal. You can grill, smoke, air-fry, bake, and even mash them to enjoy them.
Fast food is often the first meal option for many. However, it is low in nutrients and high in calories. Consuming too much of it can affect nearly all body parts. Do not worry if you slip up, though. Healthy snacking is a habit that takes considerable time to develop.
Further, it is always fine to treat yourself once in a while. So, go ahead and let yourself indulge with a small packet of chips. Just ensure it does not become a daily ritual, and you will be good!