PLANT BASED MYTHS
Plant-based (or vegan) myths is one of my favorite topics. Before I started my journey, I was absolutely guilty of believing these myths. But I realized that it was purely because I was uneducated on the topic and it didn’t interest me enough at the time to do the research. It wasn’t until I finally did the research that I realized how silly and untrue the following myths were. Hopefully this reading will provide some eye-opening truths to help you see the benefits of living a plant-based lifestyle. And then I hope that the next time you hear someone claim one of the following, you set them straight with the science-backed truth.
MYTH #1 Plant based diets can’t provide enough protein.
I can’t tell you how incredibly false this is. On a scale of 1 – 10 (Myth – Truth) it’s a big fat 1. Not only do you get protein from vegetables (little, but some), but combine that with grains, rice, legumes (beans), tofu, tempeh, TVP (textured vegetable protein), nuts, and other alternatives. People on a plant based diet completely excluding animal products have absolutely no problem getting enough protein.
I will be providing a chart on my “Plant-based Macro” page that will give all sources of plant-based protein with measurements.
MYTH #2 The plant-based diet is deficient in certain vitamins.
Okay, on a scale of 1 – 10 (Myth – Truth), this one is more of a 5. Specifically speaking, B12. This is one vitamin that those pursuing a diet excluding all animal products may need to supplement. I’m calling this a myth simply because it’s something that can be easily incorporated either by fortified foods or supplementation. Another option that that the vegan community has coined one of their favorite additions to their diet to compensate for this, is nutritional yeast, or “nooch”. In addition to being an excellent source of Vitamin B-12, there is actually 4 grams of protein in just 2 tablespoons. By the way, don’t let the name deter you from this excellent product. Some call it “cheese-flakes” because of the cheesy taste. You can sprinkle it on just about anything.
MYTH #3 A plant-based diet leaves you hungrier.
On a scale of 1 – 10 (Myth – Truth), this one is a 3. The science behind this determination lies in the fact that vegetables, legumes, and fruits are high in fiber. Because of the amount of fiber in these foods, you typically feel fuller for longer. However, if you are eating a lot of plant-based processed foods, it’ll be a little different. So, this myth IS false for those that are eating enough fiber. However, you may feel as though this myth is true if you are not getting enough fiber in your plant-based eating. I am going to say that this is purely based on the individual and what kind of fiber-intake you may have. Some high-fiber foods include lentils, black beans, avocados, artichokes, flax seeds, brussel sprouts, broccoli, raspberries, and blackberries.
MYTH #4 Soy is unsafe and affects male and female hormones.
On a scale of 1 – 10 (Myth – Truth), this is absolutely a 1. It’s not just safe but actually has proven to reduce the risks of breast cancer. Soy gets a bad rap due to the phytoestrogen isoflavone that it contains. This is actually a plant estrogen that has no negative effects on the human body. In fact, there hasn’t been a study conducted on human subjects to support any adverse effects of soy. Other positives of soy include positive effects on the kidneys. Plant-protein has shown to have little stress on the kidneys compared to animal proteins which put quite a bit of stress on the kidneys after consumption.
This is just the beginning of the myths! It’s unfortunate that people believe what they read/hear without wanting to know more about the science of what they are being told. I’ve been there, I get it. It’s incredibly important to do your own research and find credible peer-reviewed studies. Always look into the sources of the product that you are reading and then find another. If you can find two separate resources that are proven credible and are both saying the same thing, you’re a lot closer to the truth than you were listening to your buddy, who has a sister, and their cousin said blah blah blah. DO YOUR RESEARCH!
THANKS FOR READING!