In 2015, a publication in the Journal of General Internal Medicine revealed in a study that consisted of 1,000 individuals who followed a strict diet for nine to 74 weeks, vegan participants lost about 5.5 pounds more compared to non-vegetarians, according to SELF.
Going vegan might seem like the simplest way to shed off extra pounds, but it’s not. Although plants are rich in minerals, vitamins, phytochemicals, and mostly water; a plant-based diet comes with a set of principles like any other eating routine. If, for instance, you’re frying vegetables the wrong way, that could be the reason why you’re gaining weight on a vegan diet.
Try A Variety of Veggies with Stir-Fry
Aside from its health benefits, this is a quick and easy way to prepare tasty vegetarian meals. Not to mention, there is no limit to the variety of plants you can stir-fry.
Instead of adding all the vegetables in the hot oil, cook them one by one. For example, dense vegetables like carrots and broccoli go first in a stir-fry, then followed by snow peas, cauliflower, and cabbage. High water content veggies like zucchini, sweet peppers, asparagus, and spinach go in last. That way, your food can cook evenly and retain all the nutrients and flavors without wilting.
Opt for Pan Fry Instead
With all the concerns about the health risks linked to frying, you are probably thinking, is pan-frying vegetables a healthier option?
Pan-frying means that you are using a small amount of oil compared to deep-frying. Your food cooks for longer, resulting in tender, crispy, and delicious veggie dishes. Pan-frying also leaves little room for loss of vitamins and minerals. Plus, toxins will not leach on your food.
However, there are certain pan-frying basics you should know to ensure your meals are safe and healthy. Apart from using the right amount of oil, choose healthy fats, use the right cookware, monitor the temperature, and drain fried foods.
Another excellent method of frying vegetarian meals is steam frying. This technique is a combination of stir-frying and steaming. First, you stir-fry your veggies at a high temperature, using cooking oil that has a high smoke point to lock in the nutrients. After a few minutes of stirring, add some liquid and cover the pan.
The trick is to trap the steam inside with all the nutrients. When your vegetables are ready, remove the lid and absorb the remaining liquid until your veggies result in a light crisp.