Debunking 5 plant-based diet myths
There has been a lot of discourse (and misinformation) about committing to a plant-based diet. We’re here to settle the score and break down some myths, no bias included!
Debunking plant-based diet myths
There has been a lot of discourse (and misinformation) about committing to a plant-based diet. We’re here to settle the score and break down some myths, no bias included!
Myth 1: Plant-based food is more expensive
Our verdict: Partially true.
Plant-based food generally has a lower carbon footprint than animal products, but government subsidies play a role in costs. Currently, livestock receives more subsidies than fruits and vegetables due to meat demand.
However, as people become more aware of the ethics of animal farming and climate change, the demand for plant products is expected to rise in the future, giving governments a reason to provide more subsidies for plant-based items.
Subsidies are propping up unsustainable and inhumane animal agriculture industries that would not be financially viable without government support.
Now onto the ingredients themselves. The myth that plant-based food being more expensive only applies to more processed ingredients like mock meat or imitation foods. Sticking to staples like rice, beans, lentils, legumes and grains is the smartest choice for your wallet.
Myth 2: Plant-based foods lack protein
This myth has been perpetuated a lot. However, it is simply untrue.
Protein is essential for muscle growth and tissue repair. While plant foods have lower amounts of complete amino acids than animal products, they still provide all essential nutrients.
Many plant-based proteins, like lentils, beans, quinoa, tofu, and nuts, are healthier and even pack more protein per calorie than meat.
Top athletes have also begun experimenting with plant-based diets to aid in muscle recovery, as shown in The Game Changers Netflix documentary.
Here is a list of good sources of plant protein:
Lentils
Chickpeas
Quinoa
Brown rice
Almonds
Chia seeds
Tofu
Tempeh
Peas
Beans
Broccoli
Myth 3: Plant-based foods lack essential nutrients
Myth-busting: I can’t get calcium or iron from plant-based food alone!
Many believe dairy is the best or only source of calcium, but plant-based foods provide it too. In fact, some, like kale, are better absorbed by the body than milk.
Great plant calcium sources include leafy greens, tofu, almonds, sesame seeds, fortified plant milks, and beans. Since many people are lactose intolerant and dairy is high in fat, plant-based sources can mean less indigestion.
Iron is also widely available in plant foods like lentils, chickpeas, quinoa, spinach, tofu, and nuts. While iron deficiency is common worldwide, it affects both plant and meat eaters. The key is pairing iron-rich foods with vitamin C for better absorption.
What About Vitamin B12 and Iodine?
Vitamin B12 is a water-soluble vitamin that helps with red blood cell production and nerve function.
While Vitamin B12 isn’t naturally found in plants, animals don’t naturally produce it either. Animals get theirs from bacteria in soil or supplements. You can get Vitamin B12 from fortified foods like nutritional yeast, cereals, plant milks, or through supplements.
Iodine on the other hand, helps with brain function. A common plant-based source is seaweed.
How about Omega-3s?
Omega-3s are powerful mood stabilizers and essential for brain health.
Many think omega-3s only come from fish, but fish actually get them from algae. Plant-based sources include flaxseeds, chia seeds, walnuts, seaweed, and soya spreads. While most people get enough from diet alone, some may benefit from an algae-based supplement for extra support.
Myth 4: Plant-based food is bland
Just plain wrong. And any chef will tell you this.
It really comes down to your knowledge of spices and sauces. Most people will think tofu is a bland protein when compared to beef or pork. However, it is better at absorbing sauces and takes less time to marinate.
Plant-based food is diverse and flavorful, with many global cultures using plant ingredients for traditional cooking.
Another added benefit of plant-based food is that it is not as digestively taxing as meat-based food, making the whole eating experience more enjoyable.
Myth 5: Plant-based diets are healthier
Not All Plant-based Food Is Healthy. This is especially true for ultra-processed plant snacks like potato chips, which have been deep fried in oil.
Many expect plant-based diets to help in their weight loss journey. And while this may be true as you are eliminating GMO (Genetically Modified Organism) products such as chicken or beef that has been pumped full of estrogen, switching to plant-based does not guarantee results.
Ultra-processed plant options, like soy burgers and vegan sausages, can be high in salt, sugar, and additives, making them just as unhealthy as processed meat products.
The trick here is whole-foods. Stick to fresh ingredients that has minimal to zero processing and you’re good to go!
Link to resources:
9 myths about vegan diets that experts debunk
Separating Fact from Fiction: Debunking Common Misconceptions About Veganism
Have you ever wondered why a cheeseburger can cost less than fruit?
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