With more than 600,000 people in the UK actively following a purely plant-based diet, veganism is becoming an increasingly popular lifestyle choice. But while it is becoming more widespread, there are still some misconceptions about this ethical way of eating and living.
We explore five of the most common myths about veganism.
Myth one: Vegans don’t get enough protein
The assumption that eating meat is the only way humans can obtain the protein they need for good health is not true. While meat and fish are good sources of protein, there are plenty of plants and legumes that are also protein rich. And plant-based proteins can be seen as healthier than many meats as they are lower in fat.
The essential amino acids that are found in protein and are needed for muscles and energy can also be found in many plant foods. These include lentils, soya, pulses, beans, mushrooms, quinoa, and nuts. There are also protein-rich vegetables, including sweet potatoes, brussels sprouts, peas, and broccoli. This all means that with a balanced and varied vegan diet, it is possible to get all the daily protein your body needs.
Myth two: Veganism leads to malnutrition
When you look at the vast array of fruit, vegetables and plant-based ingredients that are on a vegan’s menu, it is fair to say that the opposite of this myth is true. But like all diets – meat or plant-based – the key to getting the right nutrition is to ensure you are eating a nutritionally balanced diet.
All the nutrients, vitamins, and minerals your body needs for good health can be obtained from an animal product-free diet. Plant-based diets can also help to protect you from certain illnesses, including cardiovascular disease. And key nutrients, such as iron and vitamin B12, can all be obtained through vegan food. There are also vegan supplements that are 100% natural, made from herbal formulas that are safe and healthy to ingest such as vegan iron tablets.
Myth three: You need dairy for calcium
The human body needs calcium for optimum wellbeing as it supports strong bones, as well as heart, muscle, and nerve health. And dairy – particularly cow’s milk – is a traditional source of the mineral. However, when switching to a vegan lifestyle, there’s a wide choice of dairy substitutes which can provide you with the calcium you need.
Soy-based foods, beans, lentils, peas, spinach, turnips, seeds, seaweed, almonds and brazil nuts all contain good levels of calcium, meaning it’s possible to get the calcium you need via a vegan diet. And if you want to swap milk for a plant-based alternative, then soy, coconut, almond, cashew, and rice milk are all excellent – and nutritious – substitutes.
Myth four: You need meat and dairy if you are pregnant
A balanced vegan diet that is free of both meat and dairy can still provide you all the nutrients you need for a healthy pregnancy. As the pregnant body needs sufficient quality nutrition, regardless of diet you follow, it is however essential to eat plant-based foods that give you the vitamins and minerals you need, particularly iron, vitamin D, calcium and B12. Fortunately, there are plenty of fruit, vegetables, legumes, and wholegrains that are rich in these essential vitamins, as the latest guidance from the NHS shows.
Myth five: A vegan diet leaves you feeling tired
The idea that you can’t get all the nutrients you need for good health and sustained energy from a vegan diet is not true. The key to good nutrition is to choose the right ingredients and meals, regardless of whether you are vegan or not. Just like any diet, veganism can be unhealthy and leave you feeling fatigued if you are not eating meals that are properly balanced and nutrient rich.
However, if you are new to veganism, you feel the need to supplement your diet as your body gets used to a new way of eating. And adding supplements, such as iron tablets, or a good multivitamin, can help you to support your daily nutritional intake, whether you follow a meat or plant-based diet.
