Modern irregular eating habits have led to many cases of obesity, making weight loss a hot topic. Many different weight loss methods exist, and vegetarian diets are one of them. So, what are some common misconceptions about vegetarian diets? Below, we introduce some common misconceptions about vegetarian diets for your reference.
I. Unrestricted consumption of processed foods
Many vegetarians believe that any food, regardless of whether it's processed or not, is more nutritious and suitable for weight loss if it doesn't contain animal-based ingredients. In reality, many processed foods are made from natural ingredients, but most are produced using white rice and refined white flour, reducing essential dietary fiber and adding large amounts of oil, sugar, or salt. They are not substitutes for fresh and natural health foods.
Second, the amount of oil, sugar, and salt was not controlled during cooking.
Vegetable oils and refined sugars are beginning to appear openly in vegetarian diets for weight loss. As more people pursue the natural flavors of vegetarian food, many add large amounts of vegetable oil, sugar, salt, and other seasonings to their cooking. However, this doesn't actually help you lose weight; it simply increases your sodium intake. Furthermore, excessive oil intake can also raise blood lipids, promote obesity, and induce fatty liver disease.
Third, there are no dietary chemical nutrients to supplement.
In some developed countries, food fortification programs are widespread, providing a variety of nutrient-rich foods specifically for vegetarians, thus reducing the risk of micronutrient deficiencies among vegetarian dieters. However, in my country, the food industry rarely considers the needs of vegetarian dieters, resulting in the lack of widespread fortification. Adequate supplementation of chemical nutrients is necessary to aid healthy weight loss, especially iron, zinc, vitamin B12, and vitamin D, to prevent nutritional deficiencies that could negatively impact health during a vegetarian diet.
IV. Raw vegetarian food
Some vegetarian dieters believe that raw vegetables have higher health benefits and therefore rarely eat cooked food, preferring salads. In fact, many nutritious vegetables require added oil for better absorption; heating breaks down cell walls, significantly increasing absorption. For example, nutrients like vitamin K, carotene, and lycopene are more easily absorbed when cooked. It's also important to note that salad dressings are high in fat, and because they are cold, they are less easily absorbed by the body.
