"Is vegetarian fast food actually good for you?" Review
While I strongly encourage a plant-based diet for anyone interested in weight loss or optimal health, I will admit that not all are created equal in vegetarian options. In fairness to my endless green banter, CNN author Lisa Drayer shares the other side of the spectrum.
Plant-based diets have many health benefits, including a reduced risk of obesity, heart disease, and Type 2 diabetes. So it follows that vegetarian fast food, which is inherently plant-based, is more nutritionally appealing than its traditional relatives.
The truth is that although the notion works in many cases, there needs to be a guiding food principle you can count on.
"Just because a restaurant or fast food menu item says it's vegetarian or vegan doesn't mean it's automatically 'healthy.' It can have just as much, if not more, calories, saturated fat, and sodium as non-vegetarian options," said Sharon Palmer, a registered dietitian and author of "Plant-Powered for Life."
It makes sense. After all, ingredients contribute to calories, whether plant-based or not. And while fiber and protein can be higher in vegetarian meals, thanks to plentiful amounts of beans, vegetables, and whole grains, so can things such as saturated fat and sodium, depending on how the food is prepared (fried vs. grilled, for example) and the amount of cheese and condiments a meal contains.
"Vegetarian and vegan food options that are deep-fried, covered in cheese or creamy sauces and piled over huge portions of fries, rice, wraps or breads may not be the healthiest option on the menu," Palmer said.
Personal Trainer Wisdom: This program's final paragraph typically describes how many of my vegetarian and vegan personal training clients get into trouble. Just because you’ve cut out the meat doesn’t mean you should load up on cheese, oil, and simple grains.
For example, Veggie Grill's Fala-Full sandwich -- two pitas filled with falafel, hummus, pepperoncini and schug and tzatziki sauces, with a side of tabbouleh -- has 1,100 calories, 10 grams of saturated fat and more than a day's worth of sodium (2,380 milligrams). That's more than double the calories, 2½ times the sodium, and the same amount of saturated fat as a McDonald's Big Mac. (A Big Mac has 540 calories, 950 milligrams of sodium, and 10 grams of saturated fat).
On the other hand, the Veggie Grill's grilled "chickin' " sandwich made with soybean, wheat and pea-based protein has only 530 calories, 900 milligrams of sodium and 3 grams of saturated fat.
The takeaway: Menu items can vary widely, depending on the type and amount of ingredients used, and sauces and deep-frying will contribute extra calories, fat, and sodium.
Speaking of burgers, the Amy Burger at Amy's Drive Thru -- a meat-free fast food restaurant with the ambition to expand to other markets, owned by the company that makes Amy's vegetarian supermarket foods nationwide -- includes two veggie patties with cheese and sauce. The burger has 770 calories, 10 grams of saturated fat, 33 grams of protein, 9 grams of fiber, and 1,420 milligrams of sodium. Veggie Grill's Beyond Burger with a single patty has more saturated fat (13 grams) and the same amount of sodium as Amy's.
Surprisingly, the McDonald's Big Mac has fewer calories and less sodium than both veggie burgers and less saturated fat than Veggie Grill's single-patty veggie burger (10 grams).
Still, both veggie burgers have more fiber, and Amy's has more protein than Mickey D's Big Mac, which can keep you feeling full. Plus, Amy's ingredients -- aside from being meat-free -- are locally sourced and organic, which may be more important than nutrition numbers, especially for those who don't need to be counting them.
Veggie Grill's Mondo Nachos, for another example, made with "chickin' " and "queso chorizo" sauce, have more than 900 calories, 7 grams of saturated fat and almost 1,600 milligrams of sodium. By comparison, Taco Bell's BellGrande nachos with beef have fewer calories (760), slightly less saturated fat (6 grams), and less sodium (1,290 milligrams). Once again, however, the Grill's has more protein and fiber.
It's important to remember that not all beef tacos are created equal. Del Taco's queso loaded nachos with beef top the list, with over 1,000 calories, a day's worth of saturated fat and over 2,000 milligrams of sodium.
Regarding mac and cheese, both Amy's Drive Thru and Veggie Grill's vegan versions have less sodium, more fiber, and a lot less saturated fat than Panera's miniature traditional version, though Panera's packs much more protein.
As with other menu items, the nutritional contributions of salads directly reflect the ingredients used, so it takes time to make broad generalizations. For example, Veggie Grill's All Hail Kale salad and Amy's Super Salad with tofu, hummus, quinoa, and roasted pumpkin seeds are nutritional winners. Still, a falafel-containing salad at Veggie Grill will have more calories, sodium, and fat.
Then again, that's the takeaway message for all menu items, whether vegetarian, vegan, or neither. That is, a meal is only as healthy as its ingredients.
So, just because a food is "vegetarian" or "vegan" doesn't guarantee that it's a nutritionally superior option. French fries may be vegetarian, but they should still fill your plate regularly.
Palmer recommends looking for options that include plenty of vegetables, such as salads, bowls, or wraps; whole grains, such as quinoa or whole-grain bread; and simple protein options, like beans or a veggie burger patty. She also advises "going easy on sauces, creams and cheeses," which makes good health sense whether you eat vegetarian or not.
Personal Trainer Wisdom: The story's moral is that you still need to dissect the menu anywhere you eat. Often, you may need to ask the right questions: How is the dish prepared? Do you use butter or oil? Is the dish prepared with dairy? Do you sautee the vegetables with butter? Most people fear asking anything when dining with others…afraid of their perception. What perception would you rather have (not that it matters what they think)? Don’t you care about your health/body or your health is a priority? If your “friends” judge you for the latter, you may want to help them begin reflecting on their health.
Photo Credit:
serious eats . com – Are vegan nachos as healthy as you think?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
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