A healthy vegetarian diet emphasizes fruits, vegetables, whole grains and moderate amounts of nuts and other unsaturated fats. Lacto-vegetarians eat plants and dairy, lacto-ovo vegetarians consume eggs and dairy, and vegans eat no animal foods at all. Researchers from the University of Oxford in the United Kingdom found that vegans and vegetarians had lower average body mass index, or BMI, measurements than meat eaters as published in a study in the International Journal of Obesity and Related Metabolic Disorders in June 2003. Researchers analyzed self-reported data about diet and lifestyle from 37,875 healthy men and women and found that high protein and low fiber intakes correlated with increased BMI. Including specific foods in a vegetarian diet promotes health and weight management.
Almonds
Almonds are rich in fiber and heart healthy unsaturated fat, but they also contain a relatively high number of calories per serving. In the British Journal of Nutrition, a study published in September 2007 found that adding 355 calories in almonds to dieters' daily food intake for 10 weeks provided positive health benefits -- specifically in terms of reducing cardiovascular risk factors -- without weight gain. Researchers found that people made up for the extra calories by naturally eating less at other meals and surmise that a compound in almonds prevents some of their calories from being completely absorbed. In 1/4 cup, almonds provide 45 percent of daily needs for manganese and vitamin E. They are also a source of magnesium, copper and vitamin B12.
Lentils
Lentils are a legume available in dried and canned forms. The dried version cooks more quickly than other types of dried beans. Either may be made into a quick soup with onion, garlic, carrots and celery. Lentils absorb flavors well and are particularly delicious with spices like curry or cumin or with herbs like rosemary and thyme. One cup of lentils provides 62.6 percent of the U.S. Department of Agriculture Recommended Daily Allowance of dietary fiber -- which helps a dieter feel full and also promotes digestive health and reduces cholesterol, according to the Harvard School of Public Health. The lentils also provide 89 percent of RDA for folate, 36 percent of iron and 17.86g of protein.
Quinoa
Although it is used like a grain in cooking, quinoa is the seed of a plant that provides a complete protein source equal to the quality of protein found in milk, according to WholeHealthMD.com. Quinoa may be cooked like rice in water or vegetable broth. It also may be made into a pilaf with mushrooms and peas or served cold as the foundation of a salad. Quinoa makes a tasty breakfast cereal when cooked with low-fat cow or soy milk and dried fruit and nuts. One-quarter cup of uncooked quinoa provides 48 percent of the RDA of manganese, 22 percent of magnesium and 21.8 percent of iron.
References
- British Journal of Nutrition: Effects of Chronic Consumption of Almonds on Body Weight in Healthy Humans
- International Journal of Obesity and Related Metabolic Disorders: Diet and Body Mass Index in 38000 EPIC-Oxford Meat-Eaters, Fish-Eaters, Vegetarians and Vegans
- World's Healthiest Foods: Lentils
- WholeHealthMD.Com: Quinoa
- Harvard School of Public Health: Start Roughing It
Member Comments