5 Vegan Diet Myths and Facts
People on a vegan diet have usual health benefits over those who have alternate eating preferences.
Yet, it is natural for vegans to sometimes think that they are not getting enough nutrients or meeting their daily calorie (energy) requirements. While this may be true in some cases, more often than not it’s just a myth.
In this article, we try to bust some of these myths related to the vegan diet and tell you why it’s healthy and beneficial to be a vegan.
Myth 1: Vegans Do Not Get Enough Proteins
Meat and dairy are the usual things that come to our mind whenever we think of a protein-rich diet. In fact, most people tend to think that it is not possible to meet their daily protein needs with vegan sources.
Fact: Experts agree that it is easy to meet your protein needs through a well-managed vegan diet. Foods like nuts, lentils, chickpeas, quinoa, etc. are excellent vegan sources of protein. (1)
Still, if you are finding it hard to include all these items in each of your meals, you can consider adding a high-quality or best tasting vegan protein to your diet to ensure meeting your DRI without having to compromise your vegan lifestyle.
Recommended: WHERE DO VEGANS GET THEIR PROTEIN?
Myth 2: Vegan Food Lacks In Iron
It is a general assumption that vegans don’t get enough iron from their food, which is why they’re often anemic.
Fact: Anemia can happen for a number of reasons, and not just because of the lack of iron. Vegans can easily meet their iron needs from foods like green vegetables, wholegrain cereals, dry fruits, nuts, etc.
Myth 3: It Costs More To Go Vegan
Another common misconception is that all plant-based diets are costly.
Fact: While some specific vegan foods like ice cream and salad dressing may cost you a bit more, it is definitely possible to be on a plant-based diet without making a hole in your pocket.
Some of the most basic and the healthiest vegan foods like veggies, fruits, and lentils are also the cheapest of all options, depending on where you purchase them from. Farmer’s markets are usually the best option.
Myth 4: Dairy Is Essential For Stronger Bones
Bone health is usually related to cow’s milk (because of the high calcium content), that’s why many people think that it’s not possible to get strong bones without dairy.
Fact: While it’s true that dairy is healthy for your bones, there are many other ways to get and maintain bone health. Basically, you should be looking to take enough of these three nutrients - protein, calcium, and vitamin D, all of which you can easily get from plant-based foods like broccoli, spinach, kale, among others.
Myth 5: Going Vegan Means Leaving All Processed Foods, Oil, And Salt Behind
When we think of healthy food, we often relate it to non-oily and non-processed food. The same goes for the vegan diet.
Fact: The ideal diet is one that contains an overall mixture of nutritious foods such as lentils, nuts, fruits, and vegetables plus a healthy amount of pleasure foods.
If you still think that you are not getting enough protein, vitamins and minerals from your vegan diet, you can always consider taking a good quality, plant-based protein.
PubMed (e.d.). Position of the American Dietetic Association: vegetarian diets. From https://www.ncbi.nlm.nih.gov/pubmed/19562864
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