Most vegetarian diets contain few, if any, animal-derived foods. As a result, they tend to contain less saturated fat, cholesterol and total fat than non-vegetarian diets, according to the American Heart Association. They also are linked with reduced risk for heart disease, diabetes, obesity and certain forms of cancer. Not all vegetarian foods are nutritionally equal, however. Limiting foods low in nutrients and fiber and/or high in unhealthy fats, and emphasizing nutritious whole foods can help ensure that your nutritional needs are met.
Refined Grains
Refined grains are grains that, during food processing, have lost valuable fiber and nutrient content. Though refined-grain products such as white bread and enriched pasta and cereals are often vegetarian, they provide few dietary benefits. Replacing refined grains with whole grains, on the other hand, can improve your cholesterol levels and digestive health and lower your risk for diseases, such as Type 2 diabetes and certain forms of cancer, according to the Harvard School of Public Health. When purchasing prepared foods, check ingredient lists and choose those that list whole grains as main ingredients.
Foods with Added Sugars
Added sugars are ingredients -- such as cane sugar, corn syrup, dextrose, maltose and rice syrup -- that add sweet flavor and calories but few nutritional benefits to foods. According to U.S. News and World Report, Americans consumed an average of 142 lbs. of sugar during 2003. While modest amounts of sugar are unlikely to cause damage, excessive consumption can interfere with normal blood sugar levels, which can disrupt your moods and energy levels, increase your risk for weight gain and leave little room in your diet for healthier fare. To keep your sugar intake modest, limit high-sugar foods and beverages -- such as candy, milk chocolate, frosting, pancake syrup, jelly, jam, frozen desserts, cookies, pies, cakes, pastries and regular soft drinks.
Processed Snack Foods
Crackers, pretzels, granola bars and potato chips often contain trans fats -- fats formed through a process in which hydrogen is added to vegetable oil. While vegan diets are typically low in trans fats, vegetarian diets that contain dairy products or contain few legumes, such as beans and lentils, contain amounts comparable to non-vegetarian diets, according to coauthors of "The New Becoming Vegetarian: The Essential Guide to a Healthy Vegetarian Diet," Vesanto Melina and Brenda Davis. Trans fats can increase your low-density lipoprotein, or "bad" cholesterol, and decrease your high-density lipoprotein, or "good" cholesterol and increase your risk for heart-related diseases. To avoid trans fats, consume primarily fresh, natural foods and purchase prepared foods that do not list hydrogenated vegetable oil, shortening or margarine as an ingredient.
Fried Foods
Fried foods, whether meat based or vegetarian, are typically high in saturated fat. For this reason, Melina and Davis recommend grilled, baked, steamed and poached foods over fried varieties. Choose steamed or baked tofu over deep-fried tofu, for example, and baked or mashed potatoes over french fries. French fries also contain less fiber and nutrients than whole potatoes, since valuable nutrient content is present in the skin.
References
- Harvard School of Public Health: Health Gains from Whole Grains
- U.S. News & World Report; One Sweet Nation; March 2005
- "The New Becoming Vegetarian: The Essential Guide to a Healthy Vegetarian Diet"; Vesanto Melina, Brenda Davis; 2003
Member Comments