Common Misconceptions about Veganism
When we talk about Veganism, there's a lot of misconceptions, from amout of protein, to lack of nutrients, to big amounts of estrogen... The list goes on.
Here you'll find some of the most common ones with explanation.
A Vegan diet doesn't have protein:
One of the most persistent myths about veganism is that it's challenging to get enough protein on a plant-based diet. However, numerous plant foods such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds are rich in protein. A well-planned vegan diet can provide all the nutrients necessary for optimal health, including an adequate amount of protein.
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Vegan diets lack complete proteins:
This myth suggests that plant-based foods do not contain all essential amino acids necessary for human health. However, while some plant foods may be lower in certain amino acids, consuming a varied diet that includes a combination of grains, legumes, nuts, seeds, and vegetables provides all essential amino acids.
Additionally, the body can efficiently use amino acids throughout the day, making it unnecessary to consume all essential amino acids in a single meal.
It's Deficient in Essencial Nutrients:
Another common misconception is that vegans are more likely to be deficient in essential nutrients such as vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids.
While it's important for vegans to pay attention to these nutrients, with the proper planning their daily doses can be achieved.
B12 :
Both we and animals generate B12 vitamin in small amounts, just not enough to be healthy, making B12 deficiency a problem not exclusive to vegans.
Supplementing it’s probably the best option in this case, since even animals in the meat industry take supplements.
Iron:
While iron is abundant in many animal-based foods, such as red meat, poultry, and fish, vegans can still obtain an adequate intake of this essential mineral by incorporating a variety of plant-based sources into their diet.
Those include chickpeas, soy, lentils, hemp seeds, pumpkin seeds, spinach, oats and more.
Calcium:
Dairy products are traditionally rich sources of calcium, there are plenty of plant-based alternatives that can help vegans meet their calcium needs including leafy greens, fortified foods, soy, seeds and more.
Vitamin D:
The most natural and efficient way for our bodies to produce vitamin D is through exposure to sunlight.
Since the RDI of vitamin D can vary depending on factors such as age, sex, race, geographic location, sun exposure, and overall health status, a supplement may be recommended in some cases.
Omega 3:
For those following a vegan lifestyle, obtaining omega-3 fatty acids can be achieved through plant-based sources. While fish and seafood are the most concentrated sources of EPA and DHA, there are several plant-based foods that provide alpha-linolenic acid (ALA), which can be converted into EPA and DHA in the body.
These sources include flax seeds/oil, chia seeds and more.
Veganism is Expensive:
Contrary to popular belief, veganism can be affordable and accessible and even cheaper than non-vegan diets.
Pantry staples such as grains, beans, lentils, fruits, and vegetables are often more budget-friendly than animal products.
Additionally, plant-based proteins like tofu and beans are typically less expensive than meat and fish.
Veganism is a Fad:
While the popularity of veganism has grown in recent years, it is not a trend.
Veganism has roots in ethical, environmental, and health concerns and has been practiced by various cultures throughout history.
As awareness of animal welfare, health and environmental sustainability continues to increase, veganism is becoming a more mainstream lifestyle choice.
Is All About Food:
While diet is a big part of veganism, it extends way beyond food choices to include various lifestyle practices aimed at minimizing harm to animals and the environment.
Veganism avoids animal-derived products in clothing, cosmetics, household products, and supports cruelty-free and sustainable alternatives.
It Requires Sacrifice:
Some people view veganism as a restrictive diet that requires a lot of sacrifice by abstaining from favorite foods and culinary experiences.
However, with so many plant-based alternatives and creative cooking techniques available today, veganism can be a fulfilling and enjoyable lifestyle choice that opens doors to new flavors and experiences.
Vegans Cannot Build Muscle:
Contrary to popular belief, people following a vegan diet can build and maintain muscle mass effectively with proper nutrition and strength training.
A vegan diet can actually be beneficial for athletes since has many health benefits and there’s many athletes who thrive on it.
Vegans kill more animals than non-vegans :
This myth suggests that soy production for vegan diets results in more animal deaths than animal agriculture.
However, the majority of soy crops are grown as feed for livestock (approximately 80%), meaning that animal agriculture contributes significantly more to soy cultivation-related habitat destruction and animal deaths.
Additionally, the conversion of land for grazing and feed crops leads to habitat loss for countless species. So, adopting a vegan diet reduces overall demand for crops, ultimately mitigating habitat destruction and associated animal deaths.
Tofu is filled with estrogen:
This myth implies that consuming tofu, a common plant-based protein source, will lead to hormonal imbalances or feminization in individuals, particularly men, due to its alleged high estrogen content.
However, tofu contains phytoestrogens, which are plant-based compounds with a similar structure to estrogen but significantly weaker effects in the body.
Consuming moderate amounts of tofu as part of a balanced diet does not lead to adverse hormonal effects and can contribute to overall health and well-being.
Vegan diets are boring and bland:
It's commonly assumed that a vegan diet lacks flavor compared to a non-vegan diet.
However, with a variety of herbs, spices, condiments, and cooking techniques, vegan meals can be diverse, flavorful, and satisfying.
When there's a will and creativity any meal can become delicious.
Vegans cannot enjoy indulgent and decadent desserts:
Vegan bakers and chefs worldwide create a wide variety of luxurious and satisfying desserts using plant-based ingredients such as coconut milk, nuts, seeds, avocados, and dairy-free chocolates.
From rich chocolate cakes and creamy cheesecakes to decadent truffles and fudgy brownies, vegans can indulge many delicious sweet treats without animal products.
