Overeating 'healthy' foods: CMC Vellore doctor warns about 5 diet mistakes that can lead to heart attack, diabetes, stroke

Many individuals assume that eating “healthy” foods in abundance is harmless. However, medical experts caution otherwise. Dr. Sudhir Kumar, a neurologist trained at CMC Vellore and presently associated with Apollo Hospitals in Hyderabad, recently highlighted several damaging mistakes people make in their dietary habits while pursuing fitness. Among the most common errors, he identified excess sugar and refined carbohydrates, overconsumption of processed or red meat, insufficient intake of fruits and vegetables, high salt consumption, and the habit of overeating foods considered healthy without maintaining portion control.

Sugar and Refined Carbs – Silent Culprits

Sugar occurs naturally in many foods such as fruits, grains, and dairy products. The danger lies in the added sugars introduced by manufacturers to intensify flavor or prolong shelf life. Research from Harvard underscores that these added sugars are strongly connected with obesity and diabetes. Yet the risks extend further. Dr. Frank Hu, a nutrition professor at Harvard T.H. Chan School of Public Health, emphasizes that frequent consumption of added sugars can also negatively impact cardiovascular health, making them far more dangerous than commonly believed.

Processed Foods and Cancer Risk

Another area of concern is the rising intake of ultra-processed foods. These items are typically rich in sodium, unhealthy fats, and artificial sweeteners, while providing little dietary fiber or essential nutrients. A recent study cited by Harvard University points to a worrying link between high consumption of such foods and an increased risk of cancer. Significantly, this association was observed not only among smokers but also in non-smokers, suggesting diet itself may act as an independent risk factor. Though research into this connection continues, scientists suspect chronic inflammation in the body may play a critical role in this heightened cancer risk.

The most harmful dietary mistakes are:
1. Too much sugar/refined carbs,
2. Too much processed/red meat,
3. Too few fruits & vegetables,
4. Too much salt,
5. Overeating “healthy” foods without portion control.

✅Correcting these five alone can dramatically cut the risk of heart…

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) September 29, 2025

The Importance of Balance

Nutrition experts consistently stress moderation as the foundation of good health. Even foods typically labeled as “healthy” can cause problems if eaten without portion control. Balanced meals with adequate fruits, vegetables, and whole foods, coupled with awareness of sugar, salt, and processed food intake, remain essential to long-term wellness.