Avocado Makes the List! 3 Fruits and Vegetables Popular Among Taiwanese That Should Not Be Eaten Daily — Doctors Warn: You Might Gain Weight Instead

Most people generally believe that vegetables are low in calories and fat while rich in vitamins, minerals, and dietary fiber, which is why many individuals trying to lose weight or manage their diet tend to consume large amounts of fruits and vegetables.

However, the Japanese lifestyle website 'dmenu' cites physicians from a diabetes clinic in Japan, referencing data from the Ministry of Education, Culture, Sports, Science and Technology’s 'Food Composition Database,' identifying three fruits and vegetables with unexpectedly high fat content. Without proper portion control, these foods may lead to unintentional overconsumption of calories.

Could Eating These 'Healthy' Foods Make You Gain Weight? Top 3 High-Fat Fruits and Vegetables Identified by Japanese Doctors

The number one item contains as much as 23.5 grams of fat per 100 grams.

According to 'dmenu,' by referring to the 'Food Composition Database' from Japan’s Ministry of Education, this report introduces vegetables with relatively high fat content, as well as foods commonly consumed like vegetables. Physicians point out that although these fruits and vegetables contain quality nutrients, their fat content is significantly higher compared to leafy greens, cucumbers, or tomatoes, requiring special attention during consumption.

### No. 3: Frozen Edamame (Fat: Approximately 7.6g per 100g)

Frozen edamame has a higher fat content per 100g than fresh boiled edamame. While edamame is rich in high-quality protein and dietary fiber, it contains more fat than typical leafy vegetables. Doctors recommend cooking methods such as boiling or steaming without added oil, with a daily suggested intake of 50 to 100 grams.

### No. 2: Avocado (Fat: Approximately 17.5g per 100g)

Avocado is classified as a 'fruit' in food composition tables. Known as 'butter from the forest,' avocado is a common salad ingredient. However, every 100g of edible portion contains up to 17.5g of fat, making it easy to exceed calorie limits without noticing. It is recommended to add only 1/4 to 1/2 of an avocado to salads or side dishes and to avoid pairing it with high-fat dressings such as mayonnaise or oil-based vinaigrettes.

### No. 1: Peanuts (Fat: Approximately 23.5g per 100g)

Immature boiled peanuts are categorized as 'vegetables' in Japan’s Ministry of Education food database. Topping the list, peanuts contain a remarkably high 23.5g of fat per 100g. Even when eaten in small quantities as snacks, they can easily lead to unconscious overeating. Doctors recommend seasoning boiled peanuts with only a small amount of salt and strictly limiting portions to a small bowl. The recommended daily intake is approximately 20 to 30 grams.

Japan’s Ministry of Health, Labour and Welfare sets a daily vegetable intake goal of 350 grams under its 'Healthy Japan 21' initiative. However, it is not advisable to meet this 350g target solely with high-fat, high-calorie vegetables, legumes, and fruits. Instead, a balanced combination of leafy greens, mushrooms, seaweed, light-colored vegetables, and green-yellow vegetables is recommended.

Source: 'dmenu'