Several myths persist about plant-based eating deterring some from making the healthful switch. Here, we debunk three common myths, backed by scientific evidence, to clarify the realities of a plant-based diet.

Myth 1: Lacking Protein

The belief that plant-based diets lack sufficient protein is a major misconception. Many assume that meat is the best source of protein, but plant sources offer higher-quality protein without the side effects.  Foods like nuts, seeds, sprouts, lentils, chickpeas, and quinoa not only provide substantial amounts of protein but, in some cases, offer more protein per ounce compared to certain meats. A study by Mangels and Messina in the “Journal of the American Dietetic Association” highlights that cooked lentils contain about 18 grams of protein per cup, showing they are a powerhouse for protein. Furthermore, the Recommended Dietary Allowance (RDA) for protein for the average adult is 46 grams for women and 56 grams for men per day, which can easily be met with a plant-based diet. Importantly, research indicates that many Americans consume far more protein than necessary, which will lead to diabetes, heart disease and kidney disease.

[1] [2]

 Myth 2: It’s Expensive

 Another misconception is that a plant-based diet is expensive. While it’s true that some vegan specialty items can be pricey, the basic components of a plant-based diet, like grains, beans, and vegetables, are the most cost-effective food items available. A 2015 study in the “Journal of Hunger & Environmental Nutrition” detailed a cost comparison, revealing that a plant-based diet could save a an average of $750 per year compared to a diet that includes meat. The study emphasizes that focusing on whole, unprocessed foods like potatoes, rice, beans and vegetables can make plant-based eating both affordable and nutritious [3].

 Myth 3: Lack of Nutrients

 

The third prevalent myth is that plant-based diets lack essential nutrients. In fact it’s the opposite. A meat and dairy based diet lacks essential anti-oxidants like vitamin C, carotenoids and fiber. This myth does not stand up when considering the variety and richness of nutrients that a diverse plant-based diet can offer. A review in the “American Journal of Clinical Nutrition” has highlighted that not only are all essential nutrients available in a plant-based diet, but such a diet also reduces the risk of developing chronic diseases such as hypertension, diabetes, and certain cancers. The key to nutritional success on a plant-based diet is to consume a wide variety of plant-based whole foods, which ensures a comprehensive nutrient intake. [4]

 Elevate Your Health with the Gut Reset

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References:

  1. Mangels, R., Messina, V. “Protein in the Vegan Diet.” Journal of the American Dietetic Association, vol. 99, no. 5, 1999, pp. 537-541.
  2. Institute of Medicine. “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.” The National Academies Press, 2005.
  3. Conrad, Zach, et al. “Diet Costs of a Plant-Based Diet Compared to a Diet with Animal Proteins.” Journal of Hunger & Environmental Nutrition, vol. 10, no. 4, 2015, pp. 467-482.
  4. Craig, Winston J., et al. “Health Effects of Vegan Diets.” American Journal of Clinical Nutrition, vol. 89, no. 5, 2009, pp. 1627S-1633S.