Is it easy to get fat by eating vegetarian food? 3 myths quickly solved

Are you a "foreigner" who eats out for three meals a day and has more meat and less vegetables for each meal? On the other hand, are you a vegetarian who chooses to be vegetarian for health reasons? Will being a vegetarian for a long time lead to nutritional imbalance? Is it easy to get fat by eating vegetarian food? Can a vegetarian diet help detoxify the body?

Study: Vegetarians have lower obesity rates than omnivores

Vegetarianism was considered a privilege for Buddhists or the elderly, but in recent years more and more people are choosing to be vegetarian for health reasons. There are many benefits to being a vegetarian. According to a survey published in the Journal of the American Academy of Nutrition and Dietetics in 2013, people who do not eat meat have a lower average height and weight index than meat eaters. The obesity rate among vegetarians is significantly lower than that among omnivores (about 9.4% vs. 33.3%).

Even being a vegetarian seems to help control the three highs. According to a study conducted by the American Diabetes Association, eating less meat can reduce the risk of metabolic syndrome. Other studies have shown that vegetarians have a lower incidence of hypertension than meat eaters.

Nutritionist Chen Yanfu said in his new book "The Healthiest Way to Eat Vegetarian Food" that although many people believe that being a vegetarian is good for health, the following are common myths about being a vegetarian:

【3 common myths about vegetarianism】:

Q1. Will being a vegetarian for a long time lead to nutritional imbalance and malnutrition?

In fact, the five major nutrients needed by the human body can be obtained from plant foods. Among them, the easiest food source for carbohydrate nutrition is whole grains; beans, cereals, fruits, vegetables, and seeds are rich in protein; green leafy vegetables, fruits, whole grains, and beans can provide rich vitamins and minerals. Therefore, by grasping the principle of balanced intake, vegetarians can also be healthy and not suffer from malnutrition.

Q2. Is it easy to gain weight by eating vegetarian food?

Vegetarians often eat nuts, but nuts are high in fat and calories. Eating too much may cause fat to accumulate in the body, leading to obesity. When you are hungry, try to choose yogurt or fruit as snack. In addition, avoid consuming fruits with high sugar content, and try to eat more high-fiber and high-water fruits, such as melons and apples, to enhance the body's metabolism.

Reduce the intake of soy products and increase the intake of fresh beans. Because soy products are high in oil and starch, they are prone to bloating. People who want to lose weight may wish to consume more fresh beans to improve their body's metabolism.

In addition, foods such as cucumbers, winter melons, mushrooms, and corn can also prevent edema and obesity.

Q3. Can a vegetarian diet help the body detoxify?

Nutritionist Chen Yanfu said that being a vegetarian does not necessarily help the body detoxify. In fact, it depends on the characteristics of the food ingredients to determine whether it has a detoxifying effect. For example, vegetables and whole grains rich in dietary fiber can stimulate intestinal peristalsis, promote defecation, and remove waste accumulated in the body.

Even vegetarians should pay attention to the selection of ingredients and consume a balanced amount of five colors of fruits and vegetables and whole grains to ensure a diverse and comprehensive nutrition.

Among them, black foods such as shiitake mushrooms and black fungus, because they are rich in water-soluble dietary fiber, can absorb intestinal toxins and excrete stool from the body. The various vegetables that are green foods contain a lot of crude fiber, which is also a good helper for moisturizing the intestines and promoting bowel movements, helping to maintain the balance of intestinal flora ecology.