A vegetarian diet excludes some or all types of meats -- most vegetarians do not consume any type of meat, although some permit fish. This diet permits dairy products and eggs, as well as plant-based foods such as legumes, grains, seeds, nuts, fruits and vegetables. Vegetarians commonly rely heavily on carbohydrates to replace the calories in meats.
Food Sources
Several common food sources supply carbohydrates in the vegetarian diet. Grains, such as wheat, rye and millet, supply a wealth of carbohydrates. Legumes, such as black beans, chickpeas, lentils and pinto beans are also staple carbohydrate sources. Dairy products, such as milk, cheese, yogurt and cottage cheese, and vegetables, such as broccoli, spinach, carrots, potatoes and squash are also vegetarian carbohydrate sources.
Purpose of Carbohydrates
Carbohydrates supply energy in the vegetarian diet. Your body converts carbohydrates into glucose, a substance that provides energy for physical tasks and mental function. This is particularly important for vegetarians who consume little protein, another source of energy. Carbohydrates also aid in the maintenance and repair of muscle, connective tissue, organ and bone cells.
Risks of Carbohydrates
Although carbohydrates are beneficial in the vegetarian diet, heavy reliance on carbohydrate foods may pose health risks. Excess glucose in your bloodstream may be toxic to your kidneys and liver. It may also contribute to the onset of diabetes, and can trigger fainting, fatigue and confusion if you already have diabetes. Vegetarians who base their diets on carbohydrates may also be at risk for weight gain -- your body stores glucose that is not used for energy as fat cells.
Considerations
Most people, including vegetarians, should get between 40 and 60 percent of their calories from carbohydrates. However, vegetarians should opt for complex carbohydrates, which are found in whole-grain breads, pastas, bagels, tortillas and muffins. Brown rice is also a rich source. Complex carbohydrates are turned into glucose more slowly than simple carbohydrates, which are found in sugars and refined, white flour products. Complex carbohydrates provide more consistent energy and may pose a lower risk of diabetes.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Diabetes for Dummies"; Alan M. Rubin, M.D.; 2008
- University of Maryland Medical Center; Carbohydrates -- Recommendations; Dec. 12, 2008
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