Intermittent fasting has become a popular weight loss trend in recent years. It involves fasting for a certain period, usually between 16-24 hours, followed by a period of normal eating. While many people swear by the effectiveness of intermittent fasting for weight loss, people often overlook the potential side effects of this diet. Any diet that requires extreme measures can lead to various negative consequences, and intermittent fasting is no exception.

While weight loss is essential to a healthy lifestyle, it should not come at the cost of one’s well-being. Therefore, sustainable measures promoting overall health and long-term weight management are crucial. The following sections of this article will delve into the side effects of intermittent fasting and why it is vital to pay attention to them. By understanding the potential risks, you can make an informed decision about whether intermittent fasting is the right approach for you or if more sustainable options are available.

Intermittent Fasting: An Overview

Intermittent fasting is a dietary approach that involves alternating between periods of eating and fasting. The concept of intermittent fasting is simple- alternating between eating and fasting, with regular periods of consuming little to no calories. There is a lot of focus on when you eat than on calorie restriction.

The eating window refers to consuming all your meals and snacks, while the fasting window is when you refrain from eating. Water and non caloric beverages like green tea or black coffee are allowed in the fasting window. There are different forms of intermittent fasting, each with its own eating and fasting windows. In addition, the length of the eating and fasting periods can vary depending on the chosen method of intermittent fasting. 

Some of the most popular variations include:

Time-Restricted Eating (TRE)

Time-restricted eating  involves restricting the time when meals are consumed within 24 hours. Typical eating times range from 4–12 hours, without caloric restriction. The most common form of TRE is 16:8, with 8 hours of eating window. It involves eating within a specific time frame every day, typically within an 8-hour window, and fasting for the remaining 16 hours. The eating and fasting windows can suit individual preferences and lifestyles. Other variations of TRE include 18:6 and 20:4 eating schedules. TRE reduces insulin levels, boosts metabolism, and improves overall health.

Alternate Day Fasting (ADF)

ADF involves eating as usual for one day, followed by a day of fasting, and so on. Some people modify ADF by consuming around 25% of their daily calories (about 500 calories) on their fasting days. As a result, ADF can help with weight loss and improve insulin sensitivity.

The 5:2 Diet

The 5:2 diet involves eating normally five days a week and consuming only 500–800 calories on the remaining two days. This form of intermittent fasting shows to be effective for weight loss, improving energy levels, and reducing inflammation.

Eat-Stop-Eat

This intermediate fasting involves fasting for 24 hours once or twice a week.

The Warrior Diet

It involves fasting during the day and eating a larger meal at night.

Summary

Intermittent fasting is a dietary approach that involves alternating between periods of eating and fasting. The timing of the food is as important as the quality of food. Different forms of intermittent fasting include time-restricted eating, alternate-day fasting, the 5:2 diet, eat-stop-eat, and the warrior diet. Each has its own eating and fasting windows, with varying lengths. Intermittent fasting can have several health benefits, including weight loss, improved metabolism, and reduced inflammation.

Why do People Choose Intermittent Fasting?

Intermittent fasting has gained popularity as an eating pattern for numerous reasons. Below are some of the most common reasons why people choose intermittent fasting.

Weight Loss

One of the main reasons people choose intermittent fasting is for weight loss. It is a highly effective tool for reducing overall calorie intake, which can lead to weight loss.

Improved Energy and Focus

Fasting gives the body a break from digesting food, which allows it to focus on healing and detoxifying. It can also improve energy levels and mental clarity, improving focus and productivity.

Better Metabolic Health

Research shows intermittent fasting can help regulate hormones and insulin levels, leading to better metabolic health. It can also aid in fat burning, benefiting those looking to lose weight.

Improved Digestion

Intermittent fasting can give the digestive system a break, allowing it to work more efficiently. In addition, it can lead to improved digestion and reduced inflammation.

Reduced Inflammation

Research shows intermittent fasting can reduce inflammation, lowering the risk of certain diseases like heart disease.

Benefits for Those with High Blood Sugar

Intermittent fasting can help regulate insulin levels and improve glucose uptake, making it beneficial for those with high blood sugar. It can also help reduce blood sugar levels and manage appetite.

Benefits for Athletes

Intermittent fasting can optimise muscle recovery and reduce fat burning during exercise, improving sports performance.

Summary

Intermittent fasting has gained popularity for a variety of reasons. It can aid in weight loss, improve energy levels and focus, benefit metabolic health, aid digestion, reduce inflammation, help those with high blood sugar, and benefit athletes. However, any restrictive diet, including intermittent fasting, can lead to side effects if followed for too long. Therefore, adopting sustainable and long-term measures for weight loss and overall health is crucial. While intermittent fasting may offer benefits, it is important to weigh them against the potential risks and decide whether it is right for you.

10 Unavoidable Side Effects of Intermittent Fasting

Before selecting an intermittent fasting plan, it’s crucial to consult a medical professional about its potential side effects. Although some strategies may cause more side effects than others, knowing the top ten common side effects can assist you in managing them efficiently.

Unhealthy Eating Habits

Healthy eating habits are crucial for maintaining overall health and well-being. Fasting may result in unhealthy food cravings, particularly for sugary, ultra-processed snacks. Instead of fasting to maintain a healthy weight, it is better to establish sustainable eating habits that include nutrient-dense foods. Planning healthy snacks and incorporating them into your diet can help you achieve your health goals without risking your health. Therefore, it is advisable to avoid extreme dieting methods like fasting and focus on developing healthy, long-term habits.

Hunger and Cravings

While intermittent fasting has gained popularity, it is essential to note that it can sometimes increase appetite and cravings for food. In addition, when starting fasting, the body may take time to adjust to the new routine, leading to increased hunger. A study on obese adults showed that the 5:2 diet and calorie restriction resulted in similar weight loss and heart health benefits, but the 5:2 group reported more hunger. 

Paying attention to your body and adjusting your fasting schedule accordingly is essential. For example, shortening the fasting window or eating a limited amount during the fast can help reduce hunger. Remember, choosing a sustainable weight loss approach that works best for you is crucial.

Headache

Your body needs time to adjust when you start intermittent fasting, and it’s not uncommon to experience a headache, research. It could be due to a drop in blood glucose levels and caffeine withdrawal during fasting. Fasting can make you more susceptible to both of these things, which can contribute to feelings of dizziness or headaches. It’s also crucial to stay hydrated, as dehydration can worsen headaches. 

These heady feelings usually only happen in the first few days and are typically mild and manageable. However, if you’re prone to headaches and fast for more than 16 hours a day, you may be at a higher risk for fasting headaches.

Regulating caffeine intake and maintaining hydration and sleep patterns are essential to avoid frequent fasting headaches.

Digestive Issues

Studies show intermittent fasting has digestive troubles like bloating, constipation, diarrhoea, nausea, and dehydration. Don’t worry; it’s not uncommon. Your body is adaptable, but changes in your eating routine can throw your gut off balance. When you alter your eating schedule, your gut bugs need to adjust, which can cause tummy troubles. 

Once your body settles in and you are not eating anything new, intermittent fasting can help balance your gut bacteria and reduce inflammation, which may minimise stomach troubles. However, the improvement in gut health over time requires more research.

Irritability and Other Mood Changes

Intermittent fasting can sometimes affect your mood and make you irritable and moody. It is because when your blood sugar level drops, you may experience anxiety and have difficulty concentrating. However, the accomplishment and pride you get when you achieve your fasting goals can make the struggle worthwhile.

Some studies show that intermittent fasting can improve symptoms of anxiety and depression, but that’s not always the case for everyone. As a newbie to fasting, you may feel stressed and crankier initially. However, research shows that many people with obesity experience improvements in energy and mood.

Fatigue and Low Energy

Intermittent fasting may leave you feeling low on energy and fatigued, at least initially. Your blood sugar levels may drop when you skip meals. It makes you feel weak and disrupts your sleep. It’s like that afternoon slump you experience where you only want to close your eyes and nap.

For some people, the fatigue usually subsides once your body gets used to this new routine. In addition, intermittent fasting improves mental health and reduces physical and psychological fatigue in some cases. So, if you do not feel improvement in your mood over time, please consult a certified nutritionist.

Bad Breath

If you’re doing intermittent fasting, you might experience bad breath. It is a common symptom called halitosis. A study reveals that when you fast, your body uses fat for energy, producing acetone as a byproduct. This acetone can cause your breath to smell funky, like nail polish remover. Additionally, fasting can lead to dehydration, which can also cause bad breath. And since dehydration can decrease your saliva flow, your mouth can dry out, worsening the bad breath. So if you’re fasting, be aware that bad breath might be one of the side effects you’ll have to deal with.

Poor Sleep

If you’re trying out intermittent fasting, you may experience some trouble with your sleep. It could be because your new meal schedule interferes with your body’s internal clock. Some studies show that sleep disturbances are a common side effect initially, but they tend to decrease over time. However, other research suggests that intermittent fasting may improve sleep quality. 

More research is required to comprehend the relationship between intermittent fasting and sleep fully, but it’s possible that meal timing and size could be factors. Over time, though, intermittent fasting may help reinforce your internal body clock and lead to better sleep.

Dehydration

When you fast, your body loses water and salt through your urine, especially in the first few days. It can result in dehydration, which can cause dizziness, headaches, and fatigue. Drinking more water is essential if you experience these symptoms during a fast. Severe dehydration can even affect your ability to concentrate, remember things, and affect your mood. So, it’s vital to ensure you drink enough water during fasting. If you notice a significant colour change in urination, it is a sign that you need to increase your water intake. It is no secret that staying hydrated is vital for your overall health. But it is even more necessary when fasting.

Malnutrition

If you want to try intermittent fasting, ensure you don’t jump into it too quickly, or you could have a nutritional deficiency. Calorie intake is often the focus of fasting, but remember your body’s dietary requirements. Also, remember that fasting only affects when you eat, not what you eat. And prolonged fasting can lead to malnutrition, resulting in unintentional weight loss, fatigue, mood changes, and difficulty concentrating. 

Eating nutrient-dense foods like fruits, vegetables, nuts, seeds, legumes, grains, and fats to stay healthy. To stay on track, consult a dietician and create a nutritious meal plan you can follow during fasting. Avoid restricting calories excessively, as it can affect your body’s functioning. 

Summary

Intermittent fasting is a popular weight loss approach that involves fasting and eating windows. Although the benefits are numerous, it is essential to note that there are side effects to be aware of. Ten common side effects include unhealthy eating habits, hunger and cravings, headaches, digestive issues, irritability and mood changes, fatigue and low energy, bad breath, poor sleep, and dehydration. For some, these side effects may be mild and manageable; most people adjust after a few days. However, if symptoms persist or become severe, it is best to consult a medical professional.

Who Should Not Choose Intermittent Fasting?

Intermittent fasting is a widespread practice for improving health and losing weight, but it’s not suitable for everyone. 

Here’s who should avoid it:

• If you’re pregnant or breastfeeding, it’s best to avoid intermittent fasting. It could negatively affect your baby’s health and development.
• Elderly individuals who experience weakness, immunodeficient people, those with dementia, or a history of traumatic brain injury should also avoid intermittent fasting.
• Those with eating disorders like anorexia nervosa or bulimia nervosa should avoid intermittent fasting, as it could exacerbate their condition.
• For people with diabetes or on chronic medications, it’s crucial to discuss fasting with a healthcare provider beforehand, as it could adversely affect their condition.
• Finally, children and teenagers still growing and underweight should not participate in intermittent fasting as it could impede their physical development and overall health.

Remember, intermittent fasting may not be for everyone. Before starting a new dietary regimen, one must always consult a healthcare professional or certified nutritionist.

Summary

While intermittent fasting has gained popularity as a way to improve health and lose weight, it’s not suitable for everyone. Pregnant or breastfeeding women, elderly individuals, immunodeficient people, those with dementia or a history of traumatic brain injury, people with eating disorders, and children and teenagers should avoid intermittent fasting. Additionally, those with diabetes or on chronic medications should discuss fasting with a healthcare provider beforehand.

The Final Word

Intermittent fasting can have numerous health benefits, including weight loss, improved metabolism, and reduced inflammation. However, one must be aware of the potential side effects of this diet, and any other diet that requires extreme measures, to make a well-informed decision about whether it is the right approach for you. In addition, adopting sustainable measures promoting overall health and long-term weight management is crucial. Therefore, finding a balanced diet and exercise routine that works for your lifestyle is essential for achieving long-term weight loss goals.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q. What are the common side effects of intermittent fasting? 

A. Intermittent fasting can cause hunger, cravings, headaches, digestive problems, irritability, mood swings, fatigue, and low energy. In addition, it also results in bad breath, inadequate sleep, dehydration, and malnutrition. However, these side effects may not affect everyone, but following a sustainable weight-loss measure is crucial to ensure healthy and long-term weight loss.

Q. Is it normal to feel hungry during intermittent fasting? 

A. Yes, intermittent fasting can sometimes make you hungry and crave food. During the start of fasting, your body might endure an adjustment period. It is where you feel hungrier than usual. However, the temporary hunger may not last for long for everyone. But, it is still better to choose sustainable measures.

Q. Can intermittent fasting cause headaches or migraines? 

A. Yes, during intermediate fasting, headache is common. It is because of a drop in blood glucose levels and caffeine withdrawal during fasting. Additionally, dehydration can also result in headaches. However, for some people, it lasts for only a few days of fasting. 

Q. Is it safe to do intermittent fasting if you have diabetes? 

A. However, it is considered that intermediate fasting helps regulate insulin levels and improve glucose uptake. People with diabetes should discuss this with healthcare providers before a fasting regime, which may result in adverse impacts.

Q. Can intermittent fasting lead to nutritional deficiencies? 

A. Yes, intermediate fasting could lead to nutritional deficiencies. Also, prolonged fasting can result in malnutrition, leading to unintentional weight loss, fatigue, and difficulty focusing. Therefore, ensure you should eat nutrient-dense foods during your non-fasting period.

Q. Does intermittent fasting cause muscle loss? 

A. Several studies reveal that intermittent fasting leads to the loss of lean muscle mass. However, if you eat an adequate or high-protein diet, you don’t need to be concerned about losing muscle with short-term intermittent fasting. But it is best to choose more sustainable and healthy measures for those who aim for long-term results.

Q. Can intermittent fasting affect my menstrual cycle? 

A. Yes, intermediate fasting can affect menstrual cycles in women. It is because women’s reproductive systems are sensitive to calorie restrictions. That means prolonged fasting can affect the oestrogen that is vital to the menstruation process. 

Q. Are there any negative impacts of intermittent fasting on sleep quality? 

A. Yes, intermediate fasting can trouble your sleep. It is due to your new dietary schedule, which interferes with your body clock. However, for some, it is a minor side effect of fasting, lasting only a few days. But for some, it may be a long term side effect. Hence, one should look for more sustainable and healthy ways.

Q. Can intermittent fasting lead to increased stress levels? 

A. Yes, intermediate fasting leads to increased stress levels. It is because intermediate fasting can increase cortisol levels, a stress hormone. Therefore, if you are doing intermediate fasting for a long time, it makes you stressed.

Q. Is it safe to exercise while doing intermittent fasting?

A. Yes, it is entirely safe to exercise while doing intermediate fasting. It reduces fat burning during exercise and improves sports performance by optimising muscle recovery. 

Research Sources

1. Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC. Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12. doi: 10.1016/j.jand.2015.02.018. Epub 2015 Apr 6. PMID: 25857868; PMCID: PMC4516560.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

2. Aly SM. Role of intermittent fasting on improving health and reducing diseases. Int J Health Sci (Qassim). 2014 Jul;8(3):V-VI. DoI: 10.12816/0023985. PMID: 25505868; PMCID: PMC4257368.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/

3. Sundfør TM, Svendsen M, Tonstad S. Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomised 1-year trial. Nutr Metab Cardiovasc Dis. 2018 Jul;28(7):698-706. doi: 10.1016/j.numecd.2018.03.009. Epub 2018 Mar 29. PMID: 29778565.

https://pubmed.ncbi.nlm.nih.gov/29778565/

4. Torelli P, Manzoni GC. Fasting headache. Curr Pain Headache Rep. 2010 Aug;14(4):284-91. DoI: 10.1007/s11916-010-0119-5. PMID: 20490742.

https://pubmed.ncbi.nlm.nih.gov/20490742/

5. Wilhelmi de Toledo F, Grundler F, Bergouignan A, Drinda S, Michalsen A. Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects. PLoS One. 2019 Jan 2;14(1):e0209353. DoI: 10.1371/journal.pone.0209353. PMID: 30601864; PMCID: PMC6314618.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6314618/

6. Anic K, Schmidt MW, Furtado L, Weidenbach L, Battista MJ, Schmidt M, Schwab R, Brenner W, Ruckes C, Lotz J, Lackner KJ, Hasenburg A, Hasenburg A. Intermittent Fasting-Short- and Long-Term Quality of Life, Fatigue, and Safety in Healthy Volunteers: A Prospective, Clinical Trial. Nutrients. 2022 Oct 10;14(19):4216. doi: 10.3390/nu14194216. PMID: 36235868; PMCID: PMC9571750.

https://pubmed.ncbi.nlm.nih.gov/36235868/

7. Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behav Sci (Basel). 2017 Jan 19;7(1):4. DoI: 10.3390/bs7010004. PMID: 28106818; PMCID: PMC5371748.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/

8. Anderson JC. Measuring breath acetone for monitoring fat loss: Review. Obesity (Silver Spring). 2015 Dec;23(12):2327-34. DoI: 10.1002/oby.21242. Epub 2015 Nov 2. PMID: 26524104; PMCID: PMC4737348.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737348/

9. Almeneessier AS, BaHammam AS. How do diurnal intermittent fasting impact sleep, daytime sleepiness, and markers of the biological clock? Current insights. Nat Sci Sleep. 2018 Dec 7;10:439-452. doi: 10.2147/NSS.S165637. PMID: 30573998; PMCID: PMC6292409.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6292409/

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It is a common belief that green tea is one of the healthiest drinks. Several studies and research talk about its health benefits. Thus, people consume it without any regulation to reap several benefits. However, do we ever stop to think of whether an excess of green tea consumption might have some negative effects too?

Like any other food and beverage, excess green tea consumption has potential side effects. This article highlights a few of these side effects.

Green tea comes from the leaves and buds of the Camellia sinensis plant. Different varieties of tea belong to the same plant. However, the processing stage differentiates them. Since green tea is one of the least processed types of tea than its other variants, it imparts all the goodness.

The preparation of green tea involves unoxidised leaves. Therefore, they contain multiple nutrients which impart health benefits. In addition, green tea contains antioxidants that benefit our health. Anti-oxidants are compounds that prevent oxidative stress to the cells. It, in turn, restricts the radical cell injury. 

Green tea also contains a potent antioxidant called EpiGalloCatechin Gallate (EGCG). It helps combat diseases like Alzheimer’s, arthritis, heart disease, cancer, and obesity. But, an age-old proven theory is that consumption of anything in excess takes away all the benefits and leads to several side effects.

The latest research shows that excess consumption of green tea may cause adverse or side effects. It results in multiple health disorders and complications. For example, excess green tea consumption may lead to side effects like anaemia, IBD, liver toxicity, and thyroid issues.

Side Effects of Excess Green Tea

Although green tea imparts various health benefits, excess green tea consumption leads to complications and adverse effects. Therefore, it is essential to consume it in moderation.

In addition, some people should avoid green tea consumption. For example, pregnant and lactating mothers should refrain from drinking green tea and products made from its extracts. Furthermore, doctors may advise people with hypertension to avoid green tea under certain medications.

1. Anaemia

Research proves that anaemia results from iron deficiency. Low iron levels in your blood may cause iron deficiency, reducing haemoglobin. Iron is necessary to synthesise haemoglobin because it is the oxygen-carrying pigment in red blood cells. These cells carry oxygen to other body cells.

Green tea contains a pigment named epigallocatechin gallate (EGCG), which binds iron in the blood, reducing iron content. As a result, it prevents iron absorption, leading to iron deficiency and reducing your haemoglobin count. Low haemoglobin levels may result in breathlessness, fatigue, and weakness.

2. Drug Interactions

Caffeine in green tea stimulates your nervous system. The stimulation makes you rejuvenated and fresh. However, caffeine interacts with certain medications. As a result, it leads to adverse effects or complications.

Usually, caffeine breaks down and gets eliminated from your body. However, studies reveal that some medications prevent their breakdown. Instead, they cause the accumulation of caffeine in your body. It elevates the adrenalin levels in your body, which can potentially shoot your blood pressure and heart rate. Such medications include antibiotics, birth control drugs, and anaesthetic drugs.

Caffeine also prevents the action of certain antipsychotic drugs like Clozapine, Metazolam, and Lithium content drugs. As a result, it prevents absorption, resulting in drug accumulation in the blood. As per research, such drug accumulation results in clozapine toxicity and can also cause lithium toxicity.

Vitamin K in green tea also interferes with the effects of Warfarin, an anticoagulant or anti-blood-clotting drug. As a result, it can initiate bleeding in patients with bleeding disorders.

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3. Triggers Inflammatory Bowel Diseases (IBD)

You should avoid drinking green tea if you have IBD. That is because the EGCG binds with iron in your body and restricts the inhibition of an enzyme named myeloperoxidase.

The enzyme triggers inflammation in inflammatory bowel diseases. As a result, it causes inflammation and other symptoms, including stomach pain and vomiting.

4. Harmful During Pregnancy

During pregnancy, excessive green tea consumption may impact both the mother and the foetus. It causes hypertension in mothers and increases the heart rate.

Both the conditions are harmful. Caffeine also increases urination, resulting in loss of your body fluid. It causes dehydration. Blood pressure may exert force on your heart and kidney, resulting in disorders. Blood pressure might also cause contractions in the uterus, resulting in preterm delivery.

Caffeine and tannins in green tea can also lower the folic acid content in your body. Folic acid is vital during pregnancy because it prevents anaemia.

Low folic acid leads to low haemoglobin levels. Furthermore, it causes dizziness and breathlessness. In addition, folic acid also prevents any changes in DNA. It protects you from various disorders.

For example, it prevents newborn abnormalities like spina bifida, a brain disease. As per studies, spina bifida is a congenital deformity, a condition by birth. Folic acid also prevents the fusion of a newborn’s spinal cord with the backbone.

5. Low Potassium Levels

Potassium is an essential element for multiple functions in your body. For example, potassium impacts nerve function, heart rhythm, and muscle contraction. Unfortunately, excessive caffeine through green tea lowers potassium levels because caffeine has diuretic properties, flushing salt content from your body.

As a result, it causes a potassium deficiency, which can prove fatal in many ways. For example, it causes muscle weakness, cramps, altered heartbeat, and even paralysis.

6. Liver Toxicity

Epigallocatechin gallate (EGCG), a pigment in green tea, imparts various health benefits. However, excess concentration makes the liver release enzymes to break down or metabolise caffeine. It exerts a load on the liver and disturbs its smooth functioning.

The caffeine content harms the liver cells and results in liver toxicity, which can cause jaundice and urine discolouration. Symptoms of liver toxicity include headache, dizziness, and palpitations.

7. Affects Thyroid Function

A higher concentration of caffeine and catechins impairs thyroid function. It blocks the absorption of thyroid hormones. An imbalance in thyroid hormones may result in nervousness, confusion, and irritability. It also affects the absorption of vitamins, causing many disorders like abnormal weight gain, weight loss, and temperature sensitivity.

In addition, excess caffeine and catechins also affect the absorption of essential minerals. Furthermore, an imbalance in thyroid hormones during pregnancy may impact the growth of the foetus.

8. Impacts Bone Strength

Flavonoids are essential for bone growth. However, higher doses impact bone growth and density. In addition, the caffeine in green tea might restrict calcium absorption, which results in low calcium levels in the bone. Calcium is the central element for bone health.

Calcium deficiency affects bone growth and strength, increasing the risk of fractures and reducing bone density. Therefore, you should take any tea extract supplements under the supervision of doctors. It will help you avoid the side effects.

Moreover, the excess flavonoids trigger mutations. Mutations are permanent changes in the DNA or RNA, resulting in diseases or disorders. Flavonoids in green tea also release free radicals that induce cell injury. They form the basis of inflammatory and degenerative diseases like arthritis and osteoporosis.

9. Anxiety and Insomnia

Caffeine in green tea is a nervous system stimulant. Optimal doses lower stress levels and induce sleep. However, excess amounts may trigger sleeplessness and anxiety, resulting in restlessness and irritability.

10. Induces Bleeding

Again, caffeine in green tea has anti-clotting properties. Thus, it prevents clotting and initiates profuse bleeding. You will prominently observe this during injury or in surgery.

Warfarin is an anticoagulant drug that prevents stroke and cardiac arrest. Caffeine interferes with its effect. In addition, vitamin K in green tea is also an anticoagulant.

11. Causes Heartburn

Heartburn is a common symptom of a gastroesophageal disease (GERD), commonly known as acidity. Green tea contains theophylline that enhances the acidic environment in your stomach.

An abnormal acidic environment triggers the food contents to return to the food pipe, resulting in acid reflux or heartburn. As per research, excessive green tea consumption, smoking, and obesity trigger heartburn.

Excess green tea consumption also induces Asymptomatic Erosive Oesophagitis. It is an aggravated stage of heartburn. The frequency of this disorder is higher in people who drink green tea frequently.

12. Stomach Disorders

Caffeine also has laxative properties. It is a gastrointestinal stimulant that enhances the food pipe muscle contractions. That means it facilitates bowel movements. However, excess consumption may induce diarrhoea and abdominal pain.

13. Low Blood Pressure

Caffeine has diuretic properties, which makes your body eliminate salt, sodium and water. In addition, caffeine triggers the urinary bladder to induce the frequency of urination. It also drains water from your blood and reduces the fluid level.

As a result, it lowers your blood pressure. Therefore, people on diuretic medication should be cautious while taking green tea. It may further lower your blood pressure and result in dizziness, lightheadedness, fainting, vomiting, and weakness.

14. May Cause Infertility in Men

In a 2018 study at the University of California-Irvine, researchers warn that excessive consumption of Green Tea may adversely affect fertility.

That is due to the flavonoids in green tea. However, these flavonoids are beneficial to health. But, an excess causes impaired sperm synthesis and sperm motility and decreases testosterone levels.

Testosterone is the male reproductive hormone. In addition, caffeine impacts the DNA in sperm, affecting sperm viability and impacting reproduction.

15. Impacts Your Teeth

Regular consumption of green tea might cause stains on your teeth. It is because the tannins in green tea may seep into your teeth cells and impart discolouration or stains.

Moreover, the acidic content in coffee might also dissolve the enamel. Therefore, it aggravates tooth discolouration. Staining also causes discolouration of the skin in your mouth.

16. May Cause Headaches

Some individuals might suffer from headaches after consuming green tea. That is because it contains caffeine. An excess of caffeine may trigger headaches. Thus, people with migraine should only have it occasionally.

Avoid drinking it daily, especially if you suffer from headaches more frequently. Likewise, you should not consume it if you have a caffeine sensitivity.

17. Vomiting

Excessive green tea consumption may also lead to nausea and vomiting. It is due to the presence of tannins and the way protein binds in your intestines. Thus, the amount of green tea you can drink in a day should be moderate.

Quantity of Green Tea You Should Have Per Day?

Every food or drink has some or other side effects. Green tea is nothing different. Unfortunately, along with the beneficial side of green tea, side effects also persist. However, it happens when you over consume it. So you should consume it in moderation. Anything under two cups per day is safe.

However, drinking more than 3-4 cups of green tea per day may have adverse health effects. 

Another fact is that the side effects are not confined only to the dose. They are also related to allergy or sensitivity. The best solution is to check with your doctors before including it in your regular diet. The quantities may vary according to your body weight, underlying medications, and allergies.

Conclusion

Green tea has multiple health benefits. However, excessive intake might harm you. Although these side effects can result from some allergies, they are almost certain to occur with excess consumption. Therefore, it is essential to limit your green tea consumption to a moderate amount.

In addition, most of the side effects of excess green tea consumption are due to caffeine. Hence, it is also essential to regulate your caffeine intake through other beverages and foods.

Lime juice, tulsi tea, ginger tea, and cinnamon tea are excellent substitutes for green tea. Their nutritional composition imparts medicinal properties. As a result, they benefit your health. However, moderate consumption of green tea is safe, and on your doctor’s advice, you can add it to your regular diet and enjoy the health benefits.

Frequently Asked Questions (FAQs)

Q. What happens if you drink too much green tea?

A. While green tea is usually good for health, it can lead to the following side effects if taken in excess:

• Anaemia
• Inflammatory Bowel Syndrome
• Low Potassium Levels
• Liver Toxicity
• Affect Thyroid Function
• Impacts bone strength
• Anxiety and Insomnia
• Induces bleeding
• Stomach disorders

Q. What happens if I drink 10 cups of green tea a day?

A.10 cups of green tea can be considered excess. Therefore it might lead to all such diseases as enlisted above. Further, it may also induce:

• Low Blood Pressure
• Heartburn
• Infertility in Men
• Headaches
• Vomiting

Therefore, you must take care to consume green tea in limited amounts. One should not exceed more than 3 cups a day. It is healthy to drink one or two cups of green tea daily.

Q. Does green tea affect periods?

A. No, green tea does not affect your periods. While it is an excellent way to calm raging hormonal changes, it cannot induce or delay periods. However, it helps in boosting blood flow during menstruation and soothes period cramps. 

Q. Who should not drink green tea?

A. Green Tea is usually considered good for health. However, people with a medical history of bleeding should avoid green tea. That is because green tea has a blood-thinning effect. In addition, it contains small amounts of caffeine, which can induce bleeding in the first place. Furthermore, pregnant women should also avoid consuming green tea.

Q. Is drinking too much tea bad for your kidneys?

A. Tea often contains oxalic acid, which causes a culmination of waste in the kidneys. These may, in turn, lead to kidney failure and other kidney-related diseases. In addition, consuming more than 5 cups a day can lead to specific adverse effects on the body and even kidney stones.

Q. Does green tea make you bleed?

A. Yes, the caffeine present in green tea can make you bleed. It prevents clotting and initiates profuse bleeding. You will prominently observe this during injury or in surgery. Warfarin is an anticoagulant drug that prevents stroke and cardiac arrest. Caffeine interferes with its effect.

Q. Is green tea good for skin?

A. Yes, usually green tea is considered suitable for the skin because it contains anti-inflammatory properties that help maintain the sheen of the skin. Moreover, green tea is also the solution to several dermatological conditions. In addition, green tea is rich in significant antioxidants and vitamin C, which provide anti-ageing properties to the skin.

Q. Does green tea affect fertility?

A. Yes, green tea might induce infertility in men. An excess of flavonoids in green tea causes impaired sperm synthesis, sperm motility and may decrease testosterone levels. On the other hand, in some studies, it is found to affect sperm quality positively. In addition, caffeine may affect the DNA in sperm. The caffeine content in green tea lays out the difficulty in conceiving for women. 

Q. Can green tea reduce belly fat?

A. Some studies have shown that green tea usually reduces body fat, including belly fat. Therefore, consuming green tea in limited amounts can be beneficial during weight loss. In addition, green tea helps improve metabolism in the body, which results in excess burning of calories and hinders fat accumulation.

Q. Is green tea good for PCOS?

A. Research shows that green tea reduces testosterone levels and insulin resistance in women. It can effectively manage PCO cycles. Green tea also has antioxidants which further help with PCOS by reducing the oxidative stress in the body. Oxidative stress is the main reason behind PCOS. 

Q. Is green tea good for females?

A. Yes, for women, green tea has been found exceptionally beneficial. Studies confirm that women who consume green tea reduce their chances of breast cancer by 20-30%. In addition, it has helped in treating arteries and preventing ovarian cancer. But one should check the consumption of green tea while planning to conceive as it may cause fertility issues. 

Q. Is green tea bad for ovarian cysts?

A. No, it’s quite the opposite. Green tea reduces the number of follicles and the number of cysts in the ovary. As a result, it helps improve the overall genital health of females and is beneficial for those with ovarian cysts. 

Q. Is green tea good for the thyroid?

A. While green tea does not have many beneficial properties so far as thyroid problems are concerned, neither does it have any adverse effects. Since it reduces the overall toxicity in the body and maintains a better health condition, it is safe for people with thyroid to consume. 

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Sabja seeds, also called tukmaria or basil seeds, are black seeds that look a lot like chia seeds and offer immense health benefits.

They are native to India but different from the holy basil- also called Tulsi. Sabja seeds are rich in protein, essential fats, carbs, and are packed with fiber.

Sabja seeds are very hard and cannot be  consumed raw. So, they are best consumed after soaking in water, which makes them more gelatinous.

Sabja seeds typically come from sweet basil i.e.Ocimum basilicum, which we commonly use as seasoning. As they come from the sweet basil plant, they are commonly referred to as sweet basil seeds.

The benefits of sabja seeds in Ayurveda and Chinese medicine have been known for a while. However, we have recognized its benefits only in the recent past.

• Benefits of Sabja seeds
• Sabja seeds for weight loss
• Sabja seeds side effects
• Recipes
• Summary
• Frequently Asked Questions(FAQs)

Nutritional information of Sabja Seeds

Research shows that the nutritional composition of basil seeds varies depending on where people grow them. Evidence suggests that 100 grams (g) of basil seeds from India contain:

• carbohydrates: 42 g
• energy: 473 kcal
• fats: 25 g
• protein: 20 g
• fibre: 40.5 g

The main minerals contained in 100 g of basil seeds are:

• iron: 2.27 mg
• magnesium: 31.55 mg
• zinc: 1.58 mg

Research also suggests that 100 g of basil seeds from India contain roughly 473

calories — or around 61.5 calories per tablespoon (13 g).

6 Proven Health Benefits of Sabja Seeds (Basil Seeds)

Sabja seeds have a lot of benefits which include the following:

1. Basil Seeds Aids Weight Loss

Rich in alpha-linolenic acid, sabja seeds are known for their weight loss properties. As they are full of fiber, they keep you full for a long time, prevent unwanted cravings, and aid in weight loss.

2. Basil Seeds Controls Blood Sugar Levels

It slows down the metabolism of your body and controls the conversion of carbs into glucose. It is even considered to be good for type II diabetes patients.

3. Basil Seeds Helps Relieve Constipation and Bloating

Sabja seeds naturally detoxify your body by regulating smooth bowel movement. It contains a volatile oil that helps in relieving gas from your gastrointestinal tract and acts as a stomach cleanser.

4. Basil Seeds Helps Treat Acidity and Heartburn

Sabja seeds help to neutralize the acidic effect of HCL in the body, which can bring relief from acidity and heartburn. This is because we consume the seeds after being soaked in water, the water content helps soothe the stomach lining and relieves you from the burning sensation.

5. Basil Seeds Good for Skin and Hair

We can accomplish Sabja seeds’ benefit for the skin by adding crushed seeds to coconut oil and applying it to the affected area. This helps in treating skin ailments such as eczema and psoriasis. It also has numerous other benefits like regularly eating the seeds helps your body to secrete collagen, which is required to form new skin cells.

It is proven that Sabja seeds are beneficial for maintaining healthy hair as they are full of iron, vitamin K, and protein that is needed for long and strong hair. Also, the antioxidant properties present in them also benefit your skin and hair.

6. Basil Seeds Helps Cure Cough and Cold

Yet another sabja/basil seed’s benefit is its antispasmodic property. These seeds soothe the spasmodic muscles and help them relax. The antispasmodic property helps to control whooping cough and also aids in strengthening the body’s immunity system.

Basil seeds are a rich source of minerals that are essential for your body to stay healthy. 

Sabja Seeds (Basil Seeds) for Weight Loss

These seeds play an important role in ayurvedic medicines that relieve conditions that include high blood pressure, cholesterol, depression, type II diabetes, and metabolic imbalances.

A recent discovery said that these seeds can keep you feeling full and thus avoid unwanted binging. Basil seeds for weight loss have gained immense popularity recently because of the consistent and reliable evidence.

How it works is, sabja seeds swell up and release digestive enzymes when soaked in water. Upon consumption, these digestive enzymes suppress your appetite and help reduce unwanted cravings.

Basil seeds are loaded with fiber, which keeps you feeling full for a long time and thus prevents you from unnecessary overeating by reducing your appetite.

These seeds are high in nutrients like calcium, magnesium, iron, and phosphorus, along with other multivitamins. They are also rich in alpha-linolenic acid, which stimulates the fat-burning metabolism in your body.

A study published in the American Journal of Clinical Nutrition shows that daily consumption of linolenic acid results in fat loss.

How to use sabja seeds for healthy weight loss?

They are packed with nutrients and are one of the best ways to lose weight without falling short of the essential nutrients that your body needs. They are most effective when consumed after soaking them in water. When you soak these seeds in water, the water makes them translucent and soft.

To use basil seeds for weight loss, soak one/two teaspoons of the seeds in a cup full of warm water and consume them directly after fifteen minutes. You can also sprinkle these seeds in salads and soups, or mix them with lemonade or green tea.

Side Effects of Sabja Seeds (Basil Seeds)

You can consume sabja seeds however, one must be careful as it may react with other medications. Though these seeds pose little to no threat and almost all individuals can tolerate it, we suggest that you consult a doctor or nutritionist prior to eating.

If you consume these seeds in limited quantities, they do not pose any threat. But an overdose of these seeds has some side effects. The daily recommended dosage is not to exceed a tablespoon, though it might vary from person to person.

The side effects of these seeds include diarrhea, vomiting, nausea, acne, acid reflux, headache, abdomen discomfort, loss of appetite, and such. They can also cause low blood sugar in some people.

Most healthcare providers do not recommend sabja seeds to pregnant women and even children, since children could choke on the seeds if its mixed well in water. They are believed to reduce the estrogen level in the body, and thus is not recommended for pregnant women.

As basil oil and extracts can slow blood clotting, it is not recommended for consumption if you have recently had surgery or are wounded. If you have a scheduled surgery, you must stop using basil at least two weeks before the surgery because the side effects of them vary from one person to another. We recommend you consult with your healthcare provider before consuming them.

Sabja Seeds Recipes

Sabja seeds offer a lot of health benefits. But soaking in water and consuming them may prove to be boring. To make these seeds interesting, try out some of the recipes below.

1. A twist on the Lemonade

Ingredients

• Juice of 1 lemon
• Chilled water (ice cubes optional) – 2 glass 
• Strawberry syrup – 3 tablespoon 
• Sabja seeds – 2 teaspoons 
• Mint leaves roughly torn – 4 to 5
• Pinch of salt for each glass (optional)

Preparation time: 15 minutes
Cooking time: 5 minutes
Serves: 2

Preparation

1. Wash and soak the seeds in warm water for 10 to 15 minutes.
2. Strain out the excess water and keep it aside.
3. In a jar, add strawberry syrup, lemon juice, and chilled water. Mix well.
4. Add the strained seeds, stir and transfer to a chilled glass.
5. Add the mint leaves and salt.
6. You can add ice cubes and serve them chilled.

You can also use rose syrup, any fruit-flavored drink instead of strawberry syrup, or if you want a healthier alternative without the added sugar, simply add the seeds to any fruit juice. Sabja seed with coconut water not only tastes good, but it is also the best way to cool your body during summer.

2. Sabja seeds porridge with mixed fruits

Ingredients

• Unsweetened almond milk – 400 ml 
• Ground cinnamon – ¼ teaspoon 
• Sabja seeds – 2 tablespoon 
• Bananas sliced- 2 
• Dates pitted – 2 
• Chopped mixed fruits – 2 cups 
• Pinch of salt

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 2

Preparation

1. Wash and soak the seeds in warm water for 10 to 15 minutes. Strain out the excess water and keep it aside.
2. In a blender mix banana, unsweetened almond milk, dates, cinnamon, and a pinch of salt. Blend them to form a thick paste.
3. Stir in the seeds and let them sit for at least 10 minutes.
4. Serve the sabja porridge in bowls, topped with mixed fruits.

**You can add more almond milk to alter the consistency of the porridge.

Summary

Sabja seeds are known for their benefits that add value to your life. They not only help in keeping your skin and hair healthy but also offer several other health benefits that are required to maintain a healthy life.

We must note that though Basil seeds have a lot of nutritional benefits, you must consult a doctor before adding them to your diet.

Frequently Asked Questions (FAQs)

Q. What are the benefits of eating sabja seeds?

Sabja seeds or the sweet basil seeds are great as a natural body coolant, helps in weight loss, regulate blood pressure, relieves acidity and bloating. 

Q. How to consume sabja seeds to lose weight?

The best way to take sabja seeds is to soak a tablespoon of them in a glass of water for about 15 minutes. You can simply drink the water with soaked seeds or add them to lemon water or in buttermilk, milk, or your desired juice. Since these seeds are high in dietary fiber, they help a person feel full and satiated. The gelatinous seeds create a feeling of fullness and help in keeping away cravings, thus helping in weight loss.

Q. Can we take Sabja seeds every day?

Yes, you can consume sabja seeds daily.

Q. Do Sabja seeds help reduce body heat?

Yes, these seeds work as natural coolants and reduce body heat. Have them in a glass of cold milk in order to help reduce body heat.

Q. Are sabja seeds good for thyroid?

Sabja seeds are rich in omega-3 fatty acids which maintain good metabolism, helping in proper functioning of the thyroid gland.

Q. What are the side effects of Sabja seeds?

Raw sabja seeds can cause choking. The high fiber content of sabja seeds may cause digestive side effects like bloating or diarrhea. Excessive intake can also lead to digestive issues.

Q. What is sabja called in English?

Sabja seeds are popularly known as sweet basil seeds in English. 

Q. Is Chia Seed the same as sabja?

No, chia seeds are different from sabja seeds. Chia seeds are tiny black and white seeds derived from a desert plant Salvia hispanica and sabja seeds are tiny black seeds derived from sweet basil plant, also known as holy basil. 

Q. Which is better: chia seeds or sabja seeds?

Chia seeds and Basil seeds both offer tremendous nutritional benefits. Though they come from two different plants, they look somewhat similar and have similar nutritional benefits. So, to choose which one is better, can vary from person to person.  

Q. Who should not eat Sabja seeds?

Sabja seeds should not be consumed by people post surgery, as they slow blood clotting. Pregnant women and children can refrain from eating sabja seeds in their drinks or desserts as sabja seeds fluctuate hormones and induce contractions in pregnant women. As for children, there are possibilities that they may choke on them.  

Q. What is the best time to drink sabja seeds?

You can add overnight soaked sabja seeds in the morning in your detox drink or along with your smoothie bowl. However, traditionally sabja seeds were consumed before meals considering they are appetite suppressants and great for weight loss.

Q. Can we drink sabja seeds on an empty stomach?

Yes, you can consume Sabja seeds on an empty stomach as it’s recommended as an ingredient that has antioxidants and can be added to your morning detox water.

Q. Are sabja seeds heat or cold? 

Sabja seeds are a great natural coolant and known to reduce body heat. Ideal for summers, the seeds can be added to any juice or infused water of your choice. 

Q. Are Sabja seeds good for hair growth?

Sabja seeds are beneficial in reducing hair fall and promoting hair growth because they are loaded with iron, vitamin K and protein.

Q. Are sabja seeds good for skin?

Yes. Packed with antioxidants and flavonoids, sabja seeds improve skin texture and reduce wrinkles and fine lines. It is also known to treat skin infections. 

Q. Are Basil seeds good for menstruation?

Yes, Basil seeds help improve the regularity of menstruation while reducing menstrual cramps. 

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