Answers About Healthy Foods
by Bobbie Hinman
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and more health professionals are encouraging consumers to cut back on fat, and
vegetarian meals are finding a welcome place in the lives of more Americans.
This does not mean that all Americans are becoming vegetarians, but many are now
eating meatless meals at least several times a week.
More than ever, American shoppers are motivated by health concerns,
especially about fats and cholesterol, and are turning away from meats and
toward meals that are based on whole grains, fruits, and vegetables. American
attitudes about the need to eat meat every day are changing, and with health
experts agreeing that a diet with little or no meat can be a balanced diet,
shoppers are reacting. Concerned about fats and cholesterol, and looking to add
more fiber to their meals, people are choosing more vegetable-based meals and
cutting back on the saturated fat found in meat and dairy products.
Surprisingly, some people seem to be leery of meatless meals, afraid that
these meals will leave them feeling hungry and deprived. I have found just the
opposite to be true. Because vegetarian meals can be made to contain less fat
and fewer calories, they can be eaten in large quantities without the negative
side effects associated with large amounts of fat and cholesterol. You can eat a
huge amount of pasta (in a meatless sauce), for example, and never come close to
consuming the amount of fat you would consume if you ate a small piece of meat.
Ethnic meals are becoming more popular, especially meals that de-emphasize
meat. Many people regularly enjoy ethnic favorites without actually realizing
that these foods are meatless. Bean burritos, pizza, and chop suey, for example,
are extremely popular meatless foods. Other cultures have already figured out
how to make satisfying meals that are not dependent on meat, and it's not
surprising to learn that many of their people have a lower incidence of the
diseases that are believed to be diet-related. It's a known fact that lower
rates of chronic disease exist in countries where diet focuses on fresh fruits,
vegetables, grains, breads, and beans. The Chinese and Japanese, for example,
use very small amounts of meat and fish and round out their meals with lots of
vegetables and rice. As a result, people in these countries consume a lot more
fiber and a lot less fat than most Americans.
Basics of Vegetarian Meals
Whenever I tell people that I am a vegetarian, I invariably get lots of
questions. Following are the most frequently asked questions. In answering them,
I have tried to take today's complicated health concerns and make them easy to
understand and to apply.
What Are the Health Benefits of Vegetarian Meals?
Scientific studies have consistently shown that the higher the consumption of
meat and high-fat dairy products, the higher the risk of heart disease, certain
types of cancer, and possibly other diseases as well. On the other hand, studies
have shown that the frequency of heart disease and cancer decreases as the
consumption of fruits and vegetables increases.
Vegetarian meals are also a good source of carbohydrates, the
"fuel" that gives our bodies energy. In countries where
high-carbohydrate diets, based on fruits, vegetables, grains, and beans are the
norm, there are lower incidences of the diseases that appear to be linked to
high-fat foods. The old way of thinking was that foods such as pasta and
potatoes were "fattening." Now we know that pasta and potatoes are
high in energy-producing carbohydrates, and the only fattening part is what we
put on them!
What Are the Main Components of Vegetarian Meals?
The main components of vegetarian meals are fruits, vegetables, grains, and
beans (legumes). Like any other meals, vegetarian meals should be balanced and
consist of a wide variety of foods. Simply eliminating the meat from your diet
is not enough. The rest of your food should be fresh and wholesome, with as few
packaged or processed ingredients as possible. In other words, if you give up
the steak but the rest of the meal consists of fried potatoes, iceberg lettuce,
pastries, and beer, you are definitely on the wrong track!
Consume ample portions each day of:
- Fruits -- all types, preferably fresh
- Vegetables -- green, such as broccoli, kale, spinach, cabbage, and romaine
lettuce, and yellow, such as carrots, squash, sweet potatoes, and pumpkin.
- Grains -- whole, such as brown rice, corn, millet, oats, bulgur, barley,
buckwheat, and wheat (including breads, pasta, and cereals)
- Legumes -- lentils, split peas, soy beans (including tofu), and all kinds
of beans -- navy, kidney, pinto, lima, black, etc.
But Will I Get Enough Protein?
Most people are unaware that there is high-quality protein in vegetables,
grains, nuts, seeds, and legumes. You can get protein and fiber without all the
fat and cholesterol that comes from meat. Also, contrary to what we once
believed, it is not necessary to combine protein at each meal. The answer is to
eat a balanced diet and include a variety of protein-rich foods each day. For
instance, the proteins from oatmeal for breakfast, peanut butter on whole wheat
bread for lunch, and lentil casserole and broccoli for dinner will all
"find each other" and combine so that your body can utilize them.
Fat and Cholesterol
The subject of fat and cholesterol can be very confusing. Many people do not
realize that fat and cholesterol are not the same thing.
What Is the Difference Between Fat and Cholesterol?
Cholesterol is a substance that is produced by the body and is used in the
production of body tissues. We also get cholesterol from consuming foods that
contain cholesterol. When faced with more cholesterol than the body can handle,
the response is to "store" the excess cholesterol in the arteries.
Health professionals feel that this is a major factor in the development of
heart disease.
No plant contains cholesterol; it is only found in animal foods. However,
some plant foods are relatively high in fat, so, while large amounts of them do
not actually contain cholesterol, they still contribute too much fat to the diet
and may raise cholesterol levels in the blood. These high-fat foods should be
consumed in moderation. They include nuts, nut butters, coconut, olives,
avocados, margarine, and vegetable oils. Be sure to read labels carefully and be
aware that some advertisers may tout the advantages of their products as being
cholesterol-free but fail to mention the possible high-fat content of the
ingredients.
Which Foods Contain Cholesterol?
Remember that only animal products contain cholesterol. This includes meat,
poultry, seafood, dairy products, egg yolks (the egg white contains no
cholesterol), and animal fats such as butter, chicken fat, suet, and lard.
However, remember that any fat with a high percentage of saturated fat can also
potentially raise your blood cholesterol level. Vegetable sources with a high
percentage of saturated fat include palm kernel oil, coconut, and coconut oil.
What Is the Difference Between Saturated and Unsaturated Fat?
Different fats affect the body in different ways. Saturated fats are thicker
fats that are solid at room temperature. They tend to elevate blood-cholesterol
levels. Unsaturated fats are liquid at room temperature, and it is believed that
they generally do not raise blood cholesterol levels. Many health professionals
recommend that we use the fats that contain the lowest amounts of saturated fat
and the highest amounts of monounsaturated fat. The better choices are olive oil
and canola oil. (In all of my recipes that call for vegetable oil, I have used
canola oil.) But remember that these oils are still all fat and should be
consumed in moderation.
How Much Fat Should I Eat?
Many health professionals recommend that we get less than 30 percent of our
total daily calories from fat. Still others feel that we should go as low as 10
percent. Most, however, are somewhere in the middle. Of the total amount, most
fat calories should come from unsaturated fat. No one is suggesting that you
keep a calculator nearby whenever you eat. However, it is a good idea to keep
track of your fat grams for a few days to see what you are actually consuming.
You may be surprised. Many unsuspected foods contain hidden fats that can really
add up if you are not careful.
Are Some Fats Better for You Than Others?
A tablespoon of any oil contains 120 calories and 14 grams of fat. However,
many researchers feel that the use of oils that are mostly monounsaturated, such
as olive oil and canola oil, may contribute to lower rates of heart disease.
Remember that these oils are still fat and should be used in moderation.
What Is Hydrogenated Fat?
Hydrogenated fat is formed when hydrogen is added to liquid oil, a process
used by many dessert manufacturers and fast food companies to add both texture
and shelf life to their products. Hydrogenated fat is also found in margarine
and peanut butter (except in "natural" peanut butter). Hydrogenation
changes an oil by making it more saturated, thereby giving it the potential to
raise blood-cholesterol levels. If a manufacturer brags about the vegetable
shortening used in a product, but the ingredient list indicates that this is a
hydrogenated fat, be aware that the product contains saturated fat.
Which Foods Contain the Most Fat?
The foods that are highest in saturated fat are butter, whole milk dairy
products, meat, poultry, eggs, and also the recipes and products that contain
them, such as mayonnaise, cheese, puddings, and chocolate products.
Where Are the Hidden Fats?
Many people are surprised to learn that foods such as crackers may contain
very high amounts of (often saturated) fat. Other potential sources of hidden
fats are some cereals (usually the granola types), non-dairy coffee creamers,
whipped toppings, snack foods, and even the seemingly innocent foods such as
packaged popcorn and dry bread crumbs. The answer here is to always read the
labels and lists of ingredients carefully.
Which Is Better, Butter or Margarine?
At one time health professionals advised people to use margarine instead of
butter; however that advice has changed. We have learned that margarine contains
trans-fatty acids that many health experts feel can raise blood cholesterol even
more than butter. However, it is important to remember that even if you use
butter, it is best to use it in moderation since it is still high in saturated
fat. It is best to get your fat from monounsaturated sources, such as canola oil
or olive oil.
What About Dairy Products?
When choosing dairy products, always choose those that are lowest in fat and
cholesterol. Choose skim milk, nonfat yogurt, evaporated skim milk, buttermilk,
nonfat dry milk, and nonfat or reduced-fat cheeses. If you want "meltability,"
the reduced-fat cheeses generally melt better than the nonfat ones.
Many people either are unable to, or choose not to, eat dairy products for a
variety of reasons. Fortunately there are many new reduced-fat soy and
rice-based substitutes on the market today, including milk and cheese. I have
found these to work in any recipe that calls for dairy products.
What About Eggs?
In recipes that call for eggs, two egg whites can be substituted for each
whole egg, thereby eliminating the cholesterol (found only in the yolk) and
lowering the fat content. Commercial egg substitutes will also work. These are
made from egg whites, and you may want to compare the price to that of regular
egg whites. If you want to eliminate the eggs completely, a three-ounce piece of
tofu, blended until smooth, can be substituted for one whole egg (or two egg
whites) in baked goods. There are also several completely egg-free egg
substitutes available in health food stores.
What About Sugar?
Whatever your choice of sweetener, whether it's sugar, honey, molasses, or
maple syrup, the nutritional values are about the same. When our well-meaning
mothers told us that foods such as chocolate, cake, and pastry were
"fattening," we all assumed that the sugar was causing the bulges. Now
we know that the fat in these products is the culprit. The main goal is to
reduce the total amount of fat called for in a recipe, and to remember that
moderation is the key.
What About Calories?
It's a difficult concept to "swallow," but counting calories is
out! It's the fat that's clogging our arteries, not the calories! No one is
saying that you can eat everything in sight without regard to calories, but pay
attention to the amount of fat in foods and make sure that in your daily diet
you are getting no more than 20 to 30 percent of your calories from fat. If you
do this and plan your diet around fresh fruits, vegetables, whole grains, and
beans, you will automatically eat fewer calories. Isn't it nice that most of the
foods that are low in fat are also low in calories?
Fiber
Fiber is the flip-side of the coin. We always think of cutting back on
things, but fiber is something that we actually need more of. Isn't it
convenient that most of the foods that are low in fat are also high in fiber?
What Is Fiber?
The word fiber refers to the indigestible parts of plant food, such as
pectin, cellulose, and bran. In recent years there has been quite a lot of
publicity about fiber. The reason for this is that studies have shown that a
high-fiber diet may be our first line of defense against heart disease and
several forms of cancer. One particular type of fiber -- water-soluble fiber --
may significantly lower blood-cholesterol levels. This type of fiber is abundant
in many plant foods including oats, apples, figs, prunes, carrots, plums,
squash, barley, kidney beans, split peas, and chickpeas. The other type of fiber
-- insoluble fiber -- is found in whole grains such as cornmeal and whole wheat
flour (especially wheat bran), and in fruits and vegetables such as broccoli,
cabbage, raspberries, and strawberries. This type of fiber seems to improve
intestinal function, and many researchers feel that it may help in preventing
some types of cancer. It is important to have both types of fiber in our diet.
Our grandmothers were right about fiber. They called it roughage and knew it was
good for us.
Remember that fiber is only found in plant foods. No animal food contains
this important nutrient.
How Much Fiber Do I Need?
Many health professionals recommend that we boost our intake of fiber-rich
foods, preferably to between 25 and 30 grams a day. Remember that fresh fruits
and vegetables, as well as whole grains and legumes, are our main sources of
fiber, and we need to have several servings of each of these foods every day.
Meat and dairy products contain no fiber.
How Can I Add More Fiber to My Meals?
Here are some quick and easy ways to add fiber to your meals:
* Choose whole-grain breads, crackers, and pasta.
* Choose breakfast cereals made from whole grains.
* Make your own bread crumbs from toasted whole-grain bread.
* Add peas, beans, and lentils to soups, stews, and salads.
* Leave the skin on fruits and vegetables whenever possible.
* Add grated vegetables to sauces and casseroles.
* Use pureed vegetables to thicken soups and stews.
* Make tossed salads using vegetables of all colors.
* Eat fresh or dried fruit for snacks and desserts.
* Use brown rice in place of white rice and try other whole grains, such
as oats, millet, barley, and wheat.
* Add cooked grains to soups and casseroles.
* Replace at least half the flour in baked goods with whole wheat flour.
 This
article is excerpted from The Vegetarian Gourmet's Easy International Recipes,
?2001, by Bobbie Hinman. Reprinted with permission of the publisher, Surrey
Books. http://www.surreybooks.com
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About the Author
Bobbie
Hinman is the author and co-author of many
cookbooks, including Lean and Luscious, Lean and Luscious and
Meatless, More Lean and Luscious, and The Vegetarian Gourmet's Easy Low-Fat
Favorites. She is a pioneer in the field of low fat cooking. Bobbie is
constantly in demand as a speaker and cooking teacher, and has appeared on many
TV and radio shows, and is a frequent contributor to The Vegetarian Journal.
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