6 Myths About Plant-Based Diets: Debunked
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6 Myths About Plant-Based Diets: Debunked
As plant-based living becomes increasingly popular, more and more people are becoming familiar with the terms “vegan” and “vegetarian.” Fast food restaurants have even begun adopting vegetarian-friendly options to satisfy their plant-based eaters—the number of which has surpassed 9.4 million people in the United States. Burger King’s “Impossible Whopper” and KFC’s “Beyond Chicken” are just two examples that have brought meatless alternatives to the forefront of the public eye.
Plant-based foods, now entering the mainstream media, have been met with both controversy and support. Some have woven narratives that paint plant-based diets as a healthy alternative to meat-heavy diets, while others are quick to identify points of concern. With many questions unanswered, there are many misconceptions that surround plant-based eating. So we are setting the record straight, debunking and validating the assumptions you may have.
Here are some common myths debunked:
1. Vegans and vegetarians do not get enough protein.
This is one of the biggest myths when it comes to veganism and vegetarianism. People tend to associate meat with protein, so a diet lacking meat is equivalent to a diet lacking protein. It is true that consuming all the necessary protein and amino acids on a plant-based diet may be more challenging, but not impossible. While meat is one of the most well-known forms of protein, protein is not just limited to meat-based products. Beans, tofu, and nuts are the most common plant-based protein sources, but many vegetables like spinach and asparagus also contain protein in them. The daily recommended amount of protein is equal to 0.8 grams per kilogram of body weight, which is not difficult to attain while consuming solely plant-based items.
2. A plant-based diet is always healthy.
It is typical for plant-based foods to be synonymous with the idea of being healthy. People have this preconceived notion that anything labeled or advertised as “vegan” is automatically chock-full with nutrients. While that may be the case for some products, others can also be heavily processed—making them no different from non-vegan junk foods. With any diet or way of eating, it is dependent on the person to follow it correctly or incorrectly. A plant-based diet, in of itself, is healthy if it mainly consists of whole foods and minimal processed foods; when highly processed and prepackaged foods are introduced into the diet, the amount of nutrients dwindles. It is important to keep in mind that plant-based eating can even include sweets, refined grains, and other foods that are not as nutrient-dense.
3. Plant-based eating can be pricey.
Many people believe that following a plant-based diet is more expensive than a meat-inclusive one, but that is not necessarily the case. A plant-based diet places a lot of emphasis on whole food nutrition—minimally processed foods like fruits and vegetables. These foods are quite inexpensive. However, eating plant-based can begin getting pricey when you decide to stray from the produce aisle and head towards the frozen and snack aisle.
4. You have to stop eating meat completely.
It becomes easy to confuse plant-based diets with vegetarianism and veganism, as those are the most prominent types of plant-based diets. Yet, people can forget that following a plant-based diet does not mean that you have to restrict yourself to solely meatless foods. Diets are different for each person, and it is important to find the right one for you. Flexitarianism is an example of a mainly plant-based diet that incorporates small amounts of meat. Allowing room for flexibility when beginning a plant-based diet is key to ensuring that you stay consistent with eating mostly plant-based foods.
5. You get hungry faster after eating plant-based meals.
Plants are generally lower in calorie density than meat products, so it is reasonable to assume that the former is not as filling as the latter. Yet, whole foods are high in fiber, a plant-based macronutrient that is crucial to digestion. Those who consume large amounts of fiber are more likely to stay fuller for a longer period of time than those who do not because it cannot be broken down. This macronutrient can only be found in fruits, vegetables, whole grains, and legumes, so make sure to be consuming the recommended amount of plant-based foods each day. It has also been proven to have several other benefits, including maintaining blood sugar levels and lowering cholesterol levels.
6. Plant-based eating makes it difficult to get enough vitamins and minerals.
There is a commonplace belief that plant-based diets are lacking in one aspect or another when it comes to nutrition. Plants are the most nutrient-dense foods, which makes this myth a bit laughable. Citrus fruits are high in vitamin C, while leafy greens are abundant in calcium, iron, and zinc. Some vegetables even contain protein, which warrants that people will get most—if not all—of their necessary amino acids and vitamins through solely consuming plants. The only vitamin that will need to be supplemented is vitamin B12, as it is not found in plants. Deficiency in B12 can be prevented through supplements or fortified foods.