Goldenberries or golden cherries are the delicious berries belonging to the genus “Physalis”. Scientifically, it is known as “Physalis Peruviana”, and is native to South America but is now also cultivated in South Africa and Europe. It is also known by some other names like cape gooseberry, Aztec berry, poha, harankash, etc. Being a good source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, flavonoids, etc. they are considered as a superfood as it provides a number of health and beauty benefits. However, it should be remembered that it is better to eat them in moderation as there are also some side effects of eating golden berries. In this article, we will know about the major side effects of eating golden berries, but first, let’s take a look at the below-mentioned nutrition chart of golden berries.
Nutrition Chart of Golden Berries
Side Effects of Eating Too Many Goldenberries
(1) Too Many Antioxidants Are Bad
Eating golden berries on a regular and moderate basis is very beneficial for our health because of the presence of antioxidants like vitamin C and other antioxidantal compounds like flavonoids, phytonutrients, polyphenols, etc. in them. These antioxidants fight with the free radicals in our body stabilizes them and thus prevents them from causing oxidative damage to our cells. Free radicals are nothing but the unstabilized ions that get formed during the oxidation process in our body.
As these are unstabilized, so, they steal electrons from the neighboring molecules. By preventing our cells from the oxidative damage, it also reduces the risk of several types of cancers like skin cancer, colon cancer, stomach cancer, breast cancer, etc. The antioxidantal benefits of golden berries also play many other roles like providing cardiovascular benefits, strengthening the immune system, improving cognitive functions, etc.
Although antioxidants present in the golden berries provides a number of benefits, it is better to eat them in moderation. This is because over-intake of golden berries can do more harm than the good. As per a 1996 study published in the Journal of the National Cancer Institute, it was observed that smokers who took large doses of beta-carotene ( an antioxidant) in large doses were more likely to develop lung cancer in comparison to those who didn’t. Similarly, another study conducted by the office of the Dietary supplements found that large doses of Vitamin E ( above 150 IU per day) can increase the risk of hemorrhagic stroke.
This nature of antioxidants is because of the fact that in large doses, antioxidants not only target the cancerous cells but also starts targeting the healthy cells around them, starts causing damage to them and thus increases the risk of several types of cancers.
(2) May Lead To Weight Gain
Regular and moderate consumption of golden berries has been found to be very beneficial for the individuals who are on a weight loss regime or who would like to get rid of some extra pounds. This weight loss benefit of golden berries is because of their low caloric value. Eating 100 grams of golden berries only provides around 53 calories of energy, which means one can enjoy eating golden berries without worrying about excess calories.
However, it should be remembered that golden berries are not completely calorie free and if you consume them in excessive quantity for a prolonged period of time, then these calories can quickly add up. And, if you are already taking enough calories through your diet, then eating too many golden berries may lead to weight gain ( over a period of time). Goldenberries are also rich in dietary fibers which when consumed in excess can increase the risk of malabsorption or poor absorption, and when our food is not properly digested and absorbed, then the risk of problems like obesity increases automatically.
(3) May Increases The Risk of Hypoglycemia
Goldenberries have been found to be very beneficial for diabetic patients or those who are at the risk of developing diabetes. This benefit of golden berries is because of its low glycemic index. Glycemic index of golden berries is low which means it releases sugar into the bloodstream at a slow rate, and thus prevents a sudden spike in the blood sugar level.
In addition to this, the dietary fibers present in the golden berries slows down the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.
Although golden berries are effective in managing diabetes, it is better to consume them in moderation. This is because eating too many golden berries may lower the blood sugar to a dangerously low level, and this may increase the risk of hypoglycemia.
Hypoglycemia is a condition in which our blood sugar drops down to a dangerously low level, and is characterized by the symptoms like blurry vision, increased heartbeat, sudden nervousness, headache, hunger, dizziness, sweating, etc.
Also, if you are a diabetic patient and already taking medication for the same, then it is better to eat golden berries only after having a word with your doctor. This is because the hypoglycemic nature of golden berries may interfere with the medication and may worsen the situation.
(4) May Increases The Risk of Hypotension
Eating golden berries on a regular and moderate basis have been found to be very beneficial for individuals with high blood pressure or hypertension, which is a major health concern that affects millions of people around the world, and is also a leading cause of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.
Goldenberries are effective in treating hypertension because of the presence of “Potassium” in it. Potassium is a vital mineral that acts as a natural vasodilator which means it relaxes our blood vessels, improves blood circulation, and thus helps in controlling high blood pressure.
Although golden berries are very beneficial for controlling high blood pressure, it is advisable to consume them in moderation. This is because too much potassium in our system may lower our blood pressure to a dangerously low level, and this may increase the risk of hypotension.
Hypotension is a condition in which our blood pressure drops down to an abnormally low level, giving rise to symptoms like fatigue, lightheadedness, dizziness, nausea, depression, blurry vision, etc.
Also, if you are already taking medication for controlling hypertension then eating too many golden berries may interfere with the medication and may even worsen the situation. If you are on medication, then it is better to eat golden berries only after consulting with your doctor.
(5) May Put Burden On Kidneys
Goldenberries are an excellent source of many nutrients like vitamins, minerals, antioxidants, dietary fibers, etc. that plays an important role in keeping us healthy. It is also effective in maintaining the overall health of our vital organs like liver and kidneys.
The antioxidants present in the golden berries protect these vital organs from the oxidative damage, and the high water content of golden berries plays a significant role in removing toxins from our system, and thus helps our kidneys.
Goldenberries are good for kidneys, but they are also diuretic in nature which means they can increase the frequency of urination, and this may put a burden on kidneys as they have to perform multiple cycles of purification.
In addition to this, golden berries are also rich in calcium, which when consumed in excess can increase the risk of kidney stones.
(6) Too Much Dietary Fibers Is Bad
Regular and moderate consumption of golden berries have been found to be very beneficial for the stomach and helps in keeping our digestive system healthy. This benefit of golden berries is mainly because of the presence of antioxidants like Vitamin C and other antioxidantal compounds like flavonoids, polyphenols, etc. in them.
These antioxidants fight with the free radicals in our body, stabilizes them and thus prevents them from causing oxidative damage to our cells, and thus reduces the risk of colon cancer and stomach cancer, etc.
In addition to this, the dietary fibers present in the golden berries act as a natural laxative which means it improves bowel movements and ensures smooth elimination of waste from our system. This not only provides relief from constipation but is also beneficial for treating digestive problems like abdominal pain, irritable bowel syndrome, flatulence, indigestion, etc.
Although dietary fibers present in the golden berries are good for our digestive health, it is better to eat them in moderation as over-intake of dietary fibers may give rise to problems like malabsorption, indigestion, intestinal gas, intestinal blockage, etc. Also, if you are not drinking plenty of water, then too much dietary fibers may even increase the risk of constipation.
(7) May Not Be Suitable For Pregnant And Nursing Women
Pregnancy is an important stage in every woman’s life and at this time she has to be very careful of what she eats and drinks. This is because her diet not only determines her health but also the health and development of the fetus growing in her womb. During pregnancy, avoiding harmful things is as important as eating a healthy and nutritious diet.
Being an excellent source of various nutrients like vitamins, minerals, antioxidants, dietary fibers, polyphenols, etc, golden berries provides a number of benefits.
Goldenberries may seem like excellent food to be eaten during pregnancy but there is not much known about the effect of golden berries during the pregnancy stage. For this reason, pregnant and nursing women are advised to eat golden berries only after consulting with their doctor.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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