5 Myth About Plant-Based Eating
There are many myths out there regarding veganism and plant-based diets.
I took this topic under a microscope and going to share with you what I have found out and maybe help you with some questions regarding this topic.
I am not following a vegan or vegetarian diet myself but I also don’t eat meat on a very regular basis.
Maybe this will introduce you to some new insights on this topic.
There have been demonstrated numerous health benefits regarding a plant-based diet, such as the reduced risk of type 2 diabetes and heart disease, it helps control blood sugar levels, improved body composition, body weight, and insulin resistance.
Additional to the benefits in human health, there is a positive effect on the environment through plant-based diets.
Myth 1: All plant-based foods are good for you
Not all plant-based foods are nutrient-dense. Just because it is plant-based doesn’t make it healthy. Processed plant-based foods can even have worth nutrient profiles than their traditional counterparts (vegan candy is still candy, vegan cookies are still cookies and sometimes have even more sugars in them than regular cookies). But whole plant-based foods are always nutritious!
Myth 2: You can’t get enough protein on a plant-based diet
Research supports that 0.83g Protein, per kg a day, is sufficient, which varies on individual requirements, of course, depending on levels of activity, age, and more…
People who follow a vegetarian, vegan diet can certainly get enough protein out of a plant-based diet but tend to eat less protein-rich foods than people who follow an omnivorous diet.
For both parties, it is important to make sure to eat protein-rich foods, for a healthy diet.
Here is a list of some protein-rich food sources, when following a plant-based diet:
(protein per 100g)
- Chickpeas 19g
- Nut Butter 26g
- Tofu 10g
- Tempeh 19g
- Soy Milk 4.5g
- Almonds 22g
- Edamame 11g
- Cashew Nuts 18g
- Chia Seeds 17g
- Lentils 9g
- Spinach 2.9g
- Broccoli 2.4g
Myth 3: Plant-based diets are expensive
Often nutrient-dense, plant-based foods such as beans, legumes, and whole grains cost less than meat and dairy. Fresh foods are usually more expensive than frozen or otherwise processed versions. To find the most budget and eco-friendly products, look for in-season and/or locally grown/produced products.
Myth 4: I will lose muscle on a plant-based diet
It is well known that meat is a big source to increase muscle mass. That’s because it really is associated with protein. But that can come from other sources too. You can build muscle as effectively on a plant-based diet, eating protein-rich foods as with animal-based foods.
Muscle growth isn’t just based on the amount of protein intake, but also strength training. Eating good quality whole foods in balance with consistent weight training and rest will help you significantly with your fitness goals.
It is pretty simple if you don’t eat enough but train very hard or eat a lot but don’t train enough – you probably won’t gain muscle or get stronger.
Myth 5: I always will be hungry and a plant-based diet is just boring
You can find thousands of delicious recipes on the internet, which are explained in detail. You will find out soon that a plant-based diet is the opposite of boring and won’t leave you feeling hungry.
Plant-based nutrition can still provide you with the perfect split of macronutrients and is so diverse that you’ll never have to eat anything you don’t like. Introduce some new proteins into your diet and you’ll see that you don’t need meat to make a meal satisfying.
I hope this gave you some new insights 😉
XOXO – Naomi Lucia B.
