How much do you know about health?
In modern society, more and more people choose vegetarian food as their eating habits, and there are many reasons for this, including health, environmental protection, animal rights, etc. However, a vegetarian diet does not necessarily equate to health. Some people mistakenly believe that as long as they choose a vegetarian diet, they can eat it as much as they want, without controlling calories and nutrition. In fact, some vegetarian dishes may be higher in calories than meat, which requires us to be more cautious when choosing a vegetarian diet.
First, we need to understand what a vegetarian diet is. A vegetarian diet refers to a diet that does not consume animal meat and animal products, including grains, legumes, vegetables, fruits, nuts, etc. Vegetarianism can be divided into vegan and heterogeneous, vegan refers to not eating animal products at all, including meat, eggs, milk, etc.; Miscellaneous foods refer to those who do not eat meat, but may eat eggs, milk, etc.
Vegetarian diets** have more calories** than carbohydrates, proteins, and fats in food. Of these three categories of nutrients, carbohydrates and proteins are relatively low in calories, while fats are higher in calories. As a result, some oil-rich vegetarian diets, such as fried foods, nuts, seeds, etc., may be higher in calories than meat.
Common high-calorie vegetarian diets are as follows:
1.Fried foods: Fried foods are one of the higher-calorie foods in a vegetarian diet. Whether it's vegan fried tofu and chicken nuggets, or mixed fried spring rolls and fried shrimp balls, they absorb a lot of fat during the frying process, making the calories rise significantly.
2.Nuts and seeds: Nuts and seeds are a common snack in vegetarian diets, and they're high in healthy fats and protein. However, due to the high fat content, it is easy to consume too many calories if you don't control the amount of food you eat.
3.Legumes: Beans are the highest-quality protein in vegetarian diets**, but certain legumes, such as peanuts and cashew nuts, are also higher in calories than meat. In addition, beans may be processed with added sugar or other ingredients, such as honey beans, soy milk, etc., and the calories of these products will increase accordingly.
4.Starchy foods: Starchy foods such as rice, noodles, steamed buns, etc., although vegan, can lead to excessive calorie intake. In particular, refined starchy foods, such as white rice, white noodles, etc., have low nutritional value and are easy to cause blood sugar fluctuations, which is not conducive to **.
5.Desserts: Desserts are one of the higher-calorie foods in a vegetarian diet. Although meat-free, sugars, fats, and dairy products (e.g., vegetarian cream, cheese, etc.) in desserts can cause excessive calorie intake.
So, how do you stay healthy on a vegan diet?
1.Variety: Ensure a varied diet with a variety of vegetarian diets, such as cereals, legumes, vegetables, fruits, nuts, etc. This ensures a complete nutrient intake and avoids nutrient deficiencies caused by a single food.
2.Control fat intake: Reduce the intake of fried foods and choose low-oil cooking methods such as steaming, stewing, and boiling. At the same time, eat nuts and seeds in moderation and avoid excessive intake of fats.
3.Increase vegetable intake: Vegetables are low-calorie foods in a vegetarian diet and are rich in vitamins, minerals, and dietary fiber. Increasing your vegetable intake can help maintain a balanced nutrition while reducing your overall calorie intake.
4.Mix it right: In a vegetarian diet, protein intake can be difficult. Therefore, it is necessary to pay attention to the combination of beans, grains and other foods, such as red bean porridge, mung bean soup, black bean stew, etc., to ensure protein intake.
5.Avoid excessive consumption of starchy foods: Moderate consumption of starchy foods, such as whole wheat bread, brown rice, oats, etc., and avoid excessive intake of refined starches.
6.Choose low-sugar foods: When choosing desserts, try to choose low-sugar or sugar-free products, such as fruits, yogurt, etc., and avoid high-sugar foods.
In conclusion, a vegetarian diet does not equate to health. In a vegetarian diet, we should pay attention to the balance of calories and nutrients, and avoid excessive intake of high-calorie vegetarian food. Only with a reasonable and varied diet can we find a balance between health and deliciousness in a vegetarian diet.
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