A vegetarian diet typically omits all types of meat, including fish, poultry, wild game meats, pork, lamb and beef. For this reason, it is commonly associated with maintaining a healthy weight. However, a variety of vegetarian foods can contribute to weight gain. Simple strategies can help you prevent weight gain while enjoying a vegetarian diet.
Choose Low-fat Dairy
Although a vegetarian diet excludes meats, it typically permits dairy products, such as milk, cheese, sour cream, cottage cheese and yogurt. Dairy products made with whole milk are loaded with saturated fats, which may contribute to weight gain. Opt for dairy products made with skim or fat-free milk to limit your intake of saturated fats. Alternatively, choose soy-based milk, cheese and yogurt, which provide calcium and protein without increasing saturated fat consumption.
Limit Refined Flours
Vegetarian diets commonly rely heavily on grains as dietary sources of energy. However, some vegetarians opt for refined grain products such as white pastas, breads, bagels and flour tortillas. These foods are made up of simple carbohydrates that contribute to high blood glucose, which your body converts into fats. Substitute whole-grain products, which are composed of complex carbohydrates that may prevent high blood glucose and help curb weight gain.
Use Egg Whites
Vegetarian diets typically permit eggs as sources of protein for energy. Like whole-milk dairy products, whole eggs are high in saturated fats. Opt for egg whites, which do not contain cholesterol or saturated fats. Use egg whites in breads, pancakes, fritattas, omelets and quiches to obtain protein without adding saturated fats to your diet.
Avoid Fried Foods
Some fried foods, such as onion rings, jalapeno poppers and french fries, are technically vegetarian because they do not contain meat products. However, these foods are typically fried in hydrogenated oils, which contain trans fats. The hydrogenation process renders trans fats unusable by the human body, so it stores these fats as extra weight. Eliminate your consumption of fried foods, opting instead for steamed or grilled vegetables, baked potatoes or legumes as side dishes.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Very Vegetarian"; Jannequin Bennett; 2001
- "The Get Healthy, Go Vegan Cookbook"; Dr. Neal Barnard et al; 2010
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