In recent years, veganism has proven that it is not a fading fad: The number of people identifying as vegan continues to grow, sales and demand for plant-based foods are steadily increasing, and recommendations for meat-free living from healthcare giants such as Kaiser Permanente and American Institute for Cancer Research make sure the lifestyle is here to stay.
Veganism, in dietary terms, is defined as a diet free of animal products such as meat, fish and poultry as well as dairy, eggs, gelatin and (for some practitioners) honey. Whether you’re thinking about going vegan, have already made the transition, or just want a ringside seat to this vegan myth-busting session, we’re here to set the record straight with some honest-to-meets-a-cow-to-the-rescue – Vegan events now living in a shelter.
1. Vegans don’t get enough protein
Fact: Vegans can meet their protein needs from plant sources.
“People are often surprised that plant-based foods are actually packed with a good amount of protein and can easily meet your daily needs,” says Krista Maguire, RD, senior nutrition manager for BODi.
Experts differ somewhat in the recommended intake, but the Institute of Medicine suggests that adults get 10 to 35 percent of their total daily calories from protein for normal healthy function.
Of course, the amount of protein you need also depends on your gender, age and activity level. Calculate yours using it recommended daily nutrient calculatorand consider these fantastic vegan protein sources:
2. Vegans are iron deficient
Fact: Healthy and nutritionally complete vegan diets can reach daily iron recommendations.
There are two types of iron: heme (meat sources) and non-heme (plant sources). “Plant-eaters tend to consume more iron than omnivores,” he explains Ryan D. Andrews, MS, MA, RD, author of A Guide to Plant-Based Eating. “However, it is non-heme iron, and the absorption of non-heme irons varies greatly.”
Differences in the bioavailability of heme and non-heme iron may explain why several studies found adequate but significantly lower iron levels in non-meat eaters.
To adjust for this difference, the National Institutes of Health recommends that vegetarians consume 1.8 times more iron than people who eat meat. You can hit your own recommended dietary allowance (18 mg) through these great sources of non-heme iron:
Iron deficiencies are uncommon in the US, but Andrews says they are “more common in premenopausal women and anyone who gives blood regularly.”
He cautions against supplementing your iron intake without knowing your blood levels. “Having too much iron in the body is also a condition to avoid,” adds Andrews.
3. All Vegan foods are healthy
Fact: Just because a food doesn’t contain animal products doesn’t mean it’s good for you.
Sure, Oreos and Lay’s Potato Chips are vegan, but to maintain a well-balanced diet, Maguire recommends skipping processed foods. “The closer the ingredient is to its original form, the better,” he says.
A truly plant-based approach to eating offers a variety of health benefits—in general, vegetarian diets are associated with lower BMI and better overall heart health.
The American Dietetic Association further argues that well-planned vegan and vegetarian diets “may provide health benefits in the prevention and treatment of certain diseases.”
Yet, study after study encourages vegans to watch their nutrient intake.
“Plant foods vary in their amino acid profile,” notes Maguire, “so eating food combinations like rice and beans or peanut butter on toast ensures that your total daily intake consists of complementary amino acids.”
4. Eating vegan will save the planet
Fact: It’s much more complicated than that…
Global agriculture it is an incredibly complex system deeply intertwined with geography, economics and cultural values. The optimism of this myth is encouraging, but there is no single answer to solving climate change.
ONE comprehensive review of the environmental impact of agriculture, however, found that even “the lowest-impact animal products typically exceed those of vegetable substitutes.”
Overall, the review found that animal-related products take up about 83 percent of the world’s agricultural land despite providing just 18 percent of its total calories. So even simply reducing your meat consumption, especially beef, can help reduce your carbon footprint.
Andrews agrees that “a 100 percent plant-based diet generally results in a lighter overall environmental footprint.” In addition, he says, “it can support animal welfare, support more humane working conditions for farm workers and reduce the chances of the most common non-communicable diseases.”
So while veganism may not solve all of the world’s problems, it may just make it a better place for the creatures that live here. Including you!
5. Vegans are morally superior
Fact: What people choose to eat is highly personal (and admittedly arbitrary).
“Humans are able to thrive equally well on a variety of dietary patterns, including 100 percent plant-based,” says Andrews. No diet is for everyone and no diet is necessarily superior to another.
“The interaction between food and the human body,” he continues, “is deeply complex. So it’s really hard to say that one way of eating is going to be nutritionally healthy for everyone.”
Basically, people just have to adapt their food to their bodies, their environment, and their moral needs. Are strict vegans disciplined? Yes! Are they “better” than you? Nah. They are just people trying to live their lives like everyone else.
Maguire hopes that “at some point we will stop labeling ourselves based on the type of food we choose to eat.”
Hopefully, learning these vegan facts can help us all have more compassion—even for those who really like tofu.
