Separating Fact from Fiction: Debunking Common Misconceptions About Veganism

More and more people make the transition to veganism (or at least to a more plant-based lifestyle) every year. They do it for health, for the environment, for ethical reasons, or some combination of the three. That being said, there are still many misconceptions about veganism.

Misconceptions around veganism often deter people from trying it for themselves and can prompt negative judgments from friends and family of those attempting to make the shift to a plant-based lifestyle. This post aims to separate fact from fiction, debunking common myths about the vegan diet using evidence-based information.

Myth 1: Vegans Don’t Get Enough Protein

Protein is essential for the growth and repair of tissues in the body. It plays a crucial role in building and maintaining muscles, bones, skin, and other tissues. It’s also vital for the production of enzymes, hormones, and other molecules necessary to maintain overall health and well-being.

One common myth is that vegans struggle to get enough protein. This is not true. A well-planned vegan diet can easily provide your body with more than enough protein. 

There are plenty of plant-based protein sources. These include:

• Legumes like lentils and chickpeas
• Whole grains like quinoa and brown rice
• Nuts and seeds like almonds and chia seeds
• Soy products like tofu and tempeh

So long as you consume a variety of these protein-rich foods and enough of them, you will have no trouble getting enough protein. Check out this nifty calculator to find out how much protein you need in a day and start planning your vegan diet today!

Myth 2: Vegan Diets Lack Iron and Calcium

Another common myth is that vegan diets lack iron and calcium. Let’s talk about each. 

• Iron. Iron is essential for the transportation of oxygen in the blood and the formation of red blood cells. Diets low in iron put you at risk of anemia. While you’ll need to put a little extra effort into getting enough iron in your diet as a vegan, there are plenty of plant-based foods that have plenty of it. Lentils, chickpeas, tofu, quinoa, and spinach, for example, are all rich in this essential mineral. 
• Calcium. Calcium is crucial for building strong bones and teeth, as well as supporting muscle function, nerve signaling, and balanced hormone secretion in the body. Omnivores often get their calcium from dairy products but there are plenty of vegan-friendly foods that pack a punch of this vital nutrient. Pack your diet with almonds, sesame seeds, tofu, fortified plant milks, and leafy greens, and you’ll be off to a great start.

Myth 3: Vegan Food is Expensive

Many people believe that vegan food is costly and that, as a result, a well-balanced plant-based lifestyle is only attainable by people in higher income brackets. This isn’t necessarily true. 

Yes, you can spend an arm and a leg on fancy vegan food. Processed vegan foods and meat substitutes can be more expensive, for example. But they are not needed for a healthy vegan diet.

Nutrient-rich plant-based staples like rice, beans, lentils, and vegetables can often be super affordable. Let those form the base of your vegan meals and build from there. 

Myth 4: Vegan Diets Are Not Suitable for Athletes

It’s a common misconception that athletes can’t thrive on a vegan diet. This is not true. Many athletes follow a vegan diet and perform at very high levels.

Plant-based diets can provide all the nutrients athletes need. This includes protein, carbs, fats, and all of the vitamins and minerals your body needs to perform optimally.

So long as you focus your energy on maintaining a balanced, varied diet that meets all of your energy needs, you can 100% thrive as an athlete as a vegan. 

Myth 5: Vegan Diets Are Inherently Healthy

A common belief is that all vegan diets are healthy. This is a myth. Like any diet, a vegan diet can be healthy or unhealthy. It all depends on the food choices you make. Eating a lot of processed vegan foods is not healthy. These foods can be high in sugar, salt, and unhealthy fats, just like those targeted at non-vegans.

If you are vegan or considering a more plant-based diet, you’ll want to focus on whole foods such as fruits, vegetables, grains, legumes, nuts, and seeds. And, just as with any diet, you’ll want to make sure you get all the nutrients you need. 

Myth 6: Vegan Food Lacks Variety

People often think that vegan food is boring or lacks variety. This is far from the truth. The plant kingdom offers a vast array of options. 

From fruits and vegetables to grains and legumes, options are endless. There are also an increasing number of vegan alternatives to traditional animal products on the market. Plus, most seasoning options are plant-based, so you can turn even the plainest assortment of grains and veggies into a party for your taste buds. 

So, whether you’re craving a hearty stew or a sweet dessert, there’s a vegan recipe for that. With a bit of creativity, a vegan diet can be just as diverse as any other.

A Note on Vitamin B12 and Omega 3s: Addressing [Real] Nutritional Concerns

So, yes, you can get all of the proteins and nutrients you need on a purely plant-based diet. That being said, some nutrients require a little extra attention and planning. Vitamin B12 and omega-3 fatty acids are both crucial for your health and can be challenging to get from plant-based foods alone.

It’s not impossible, though. Let’s talk about each:

• Vitamin B12 is mainly found in animal products and can be a little tricky for vegans to get enough of. Luckily, there are lots of supplements and fortified plant-based foods on the market that get the job done.
• Omega-3 fatty acids are essential for heart and brain health. Most omnivores get a large percentage of their omega-3s from fish and seafood, which are not part of a vegan diet. That being said, there are plenty of great plant-based sources out there, such as flaxseeds, chia seeds, hemp seeds, and algae-based supplements. 

So, while omega-3s and vitamin B12 are a little trickier to get as a vegan, it’s far from impossible. But make sure to incorporate plenty of omega-3-rich foods into your diet and consider picking up a quality vitamin B12 supplement. 

Conclusion

Veganism gets a bad rap sometimes. People often think a plant-based diet doesn’t offer proper nutrition, lacks variety, is overly expensive, and more. But, if you look a little closer at the facts, you’ll realize that this isn’t the case at all. 

Sure, getting the proper nutrition and variety might take a tad more planning as a vegan, but not by much. So long as you educate yourself on what your body needs and have the willingness to get a little creative, you can absolutely achieve a satisfying, delicious, varied, and cost-effective diet that’s good for your body AND the planet. 

Happy munching!

Related Reads

• How to Maintain a Balanced Vegan Diet
• How to Stock a Vegan Pantry
• The Health Benefits of a Vegan Diet
• Why Veganism Matters