Fat is an important part of a healthy diet, however, it is the amount and type of fat that we consume that can give us some problems. Even some vegetarian foods need to be eaten only in moderation.
Fat. Should I say it again?.....Fat. How many times do we hear this word when we talk about what we are eating and vegetarian foods are no exceptions.
In our modern world with obesity forever growing (excuse the pun) fat seems to be one of the biggest concerns. Just take a look around the grocery isles and see the number of products that blazon the words "low fat" across the label.
This can be a bit of a concern as people rush off to buy the low fat products. Studies have shown that, with some of these products, in order to make them taste better, the manufacturers increase the levels of the "not so good stuff" like sugar and salt. Consequently, this type of food can end up being worse for you than the very original product.
If you are intent on using low fat products, then please read the label and make sure the sugar and/or salt content is not high.
So now we get onto vegetarian foods for those who are solely doing vegetarian cooking. There are a lot of products out there on the shelves that use Soy as its main component. A lot of these products do contain a relatively high percentage of fat however, this is mainly due to how it has been prepared so check the label before you buy.
Better still, get tofu and make your own dishes. One half-cup serving of raw firm tofu contains 10.1 grams of protein. The recommended daily intake is 56 grams for most men and 46 for most women. Now if you are wanting to convert that into calories if you have one half-cup serving that is 94 calories. Compare that to 4oz ground beef which contains 331 calories or 4oz of cheese with 320 calories.
The fact that tofu contains protein……well need I say any more?
As a bonus, tofu is cholesterol free and contains calcium and iron.
Legumes meaning beans, lentils and peas which are a staple of vegetarian foods are usually very low in fat with the bonus of being high in protein and fiber. If you have 1 cup of lentils you have 18g of protein and less than 1 g of fat. If you are using canned beans, then take a look at the label as, once again, it may be how it has been prepared and may contain more fat than you need.
If, as a vegetarian, you are eating dairy products then be aware that some of these foods do contain a high level of saturated fats. That is not to say that you will gain weight if you eat dairy products, but, like any foods, eat in moderation and there will not be a problem. In fact, as long as you read the labels, the low-fat version of dairy products is sometimes better.
Other vegetarian foods that should not be eaten to excess are nuts and seeds. Nuts are an exceptionally healthy food as they are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. They are high in fats, but it is the monounsaturated and polyunsaturated fats (omega 3 – the good fats) which have all been shown to lower LDL cholesterol. However, do not be thinking that just because they are good fats that you will be o.k. Did you know that 15 cashews deliver 180Kcal. Besides once you start eating them it is hard to stop.
However, a few nuts a day, sprinkled through a salad or just as a small snack, is very beneficial to your health.
When it comes to vegetarian foods, then the high-fat foods which you should eat in real moderation are dairy foods, oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Jane Hartwood is a mother of three and grandmother of two who enjoys vegetarian cooking. Read her story on Becoming Vegetarian
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