• TRENDING
  • Fitness
  • Lifestyle
  • Healthcare
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Fit Menu Options

SUBSCRIBE
  • Fitness
    FitnessShow More
    xwerks-motion-review-(2024)
    XWERKS Motion Review (2024)
    December 18, 2023
    assault-fitness-assaultbike-pro-x-review-(2024)-|-breaking-muscle
    Assault Fitness AssaultBike Pro X Review (2024) | Breaking Muscle
    December 15, 2023
    13-best-exercise-bikes-of-2024,-according-to-fitness-experts
    13 Best Exercise Bikes of 2024, According to Fitness Experts
    December 11, 2023
    transparent-labs-bcaa-glutamine-review-(2024)
    Transparent Labs BCAA Glutamine Review (2024)
    December 8, 2023
    how-to-do-the-preacher-curl-for-building-bigger-biceps-–-breaking-muscle
    How to Do the Preacher Curl for Building Bigger Biceps – Breaking Muscle
    December 8, 2023
  • Healthcare
    HealthcareShow More
    your-step-by-step-guide-to-nailing-your-first-pull-up
    Your Step-By-Step Guide to Nailing Your First Pull-Up
    October 9, 2024
    32-shoe-deals-to-shop-during-amazon’s-prime-big-deal-days
    32 Shoe Deals to Shop During Amazon’s Prime Big Deal Days
    October 8, 2024
    a-full-body-workout-you-can-do-with-the-same-set-of-dumbbells
    A Full-Body Workout You Can Do With the Same Set of Dumbbells
    October 7, 2024
    3-deep-core-exercises-to-improve-your-workouts-(and-your-life)
    3 Deep Core Exercises to Improve Your Workouts (and Your Life)
    October 4, 2024
    11-sweat-wicking-running-socks-for-blister-free-jogs
    11 Sweat-Wicking Running Socks for Blister-Free Jogs
    October 4, 2024
  • Lifestyle
    LifestyleShow More
    can-pre-workout-supplements-help-you-lose-weight?
    Can Pre-Workout Supplements Help You Lose Weight?
    October 9, 2024
    should-you-have-an-energy-drink-before-a-workout?
    Should You Have an Energy Drink Before a Workout?
    October 8, 2024
    stay-fit-this-winter-with-a-wellness-routine
    Stay Fit This Winter With a Wellness Routine
    October 7, 2024
    pudding-de-chia-aux-epices-chai
    Pudding de chia aux épices chai
    October 4, 2024
    gaufres-au-shakeology-facon-“red-velvet”
    Gaufres au Shakeology façon “red velvet”
    October 4, 2024
  • Nutrition
    NutritionShow More
    indian-height-weight-chart-–-ideal-weight-for-men-and-women-–-healthifyme
    Indian Height Weight Chart – Ideal Weight For Men And Women – HealthifyMe
    October 2, 2024
    employee-health-wellness-initiatives-|-understanding-the-key-nuances
    Employee Health Wellness Initiatives | Understanding The Key Nuances
    September 26, 2024
    what-is-the-hard-return-on-employee-wellness-programs?-|-roi-&-benefits
    What Is The Hard Return On Employee Wellness Programs? | ROI & Benefits
    September 26, 2024
    employee-wellness-incentive-program-ideas-|-boost-engagement-&-health
    Employee Wellness Incentive Program Ideas | Boost Engagement & Health
    September 20, 2024
    scales-to-measure-employee-wellbeing-|-tools-for-assessing-workplace-health
    Scales To Measure Employee Wellbeing | Tools For Assessing Workplace Health
    September 20, 2024
  • Privacy Policy
Reading: 5 Vegan Myths That Need to Die (Humanely)
Share
  • TRENDING
  • Fitness
  • Lifestyle
  • Healthcare
  • Nutrition
  • Shopping
  • Nutrition
  • Life / Sports
  • healthifyme
  • International
  • Nutrition Facts

Fit Menu Options

SUBSCRIBE
  • Fitness
    FitnessShow More
    xwerks-motion-review-(2024)
    XWERKS Motion Review (2024)
    December 18, 2023
    assault-fitness-assaultbike-pro-x-review-(2024)-|-breaking-muscle
    Assault Fitness AssaultBike Pro X Review (2024) | Breaking Muscle
    December 15, 2023
    13-best-exercise-bikes-of-2024,-according-to-fitness-experts
    13 Best Exercise Bikes of 2024, According to Fitness Experts
    December 11, 2023
    transparent-labs-bcaa-glutamine-review-(2024)
    Transparent Labs BCAA Glutamine Review (2024)
    December 8, 2023
    how-to-do-the-preacher-curl-for-building-bigger-biceps-–-breaking-muscle
    How to Do the Preacher Curl for Building Bigger Biceps – Breaking Muscle
    December 8, 2023
  • Healthcare
    HealthcareShow More
    your-step-by-step-guide-to-nailing-your-first-pull-up
    Your Step-By-Step Guide to Nailing Your First Pull-Up
    October 9, 2024
    32-shoe-deals-to-shop-during-amazon’s-prime-big-deal-days
    32 Shoe Deals to Shop During Amazon’s Prime Big Deal Days
    October 8, 2024
    a-full-body-workout-you-can-do-with-the-same-set-of-dumbbells
    A Full-Body Workout You Can Do With the Same Set of Dumbbells
    October 7, 2024
    3-deep-core-exercises-to-improve-your-workouts-(and-your-life)
    3 Deep Core Exercises to Improve Your Workouts (and Your Life)
    October 4, 2024
    11-sweat-wicking-running-socks-for-blister-free-jogs
    11 Sweat-Wicking Running Socks for Blister-Free Jogs
    October 4, 2024
  • Lifestyle
    LifestyleShow More
    can-pre-workout-supplements-help-you-lose-weight?
    Can Pre-Workout Supplements Help You Lose Weight?
    October 9, 2024
    should-you-have-an-energy-drink-before-a-workout?
    Should You Have an Energy Drink Before a Workout?
    October 8, 2024
    stay-fit-this-winter-with-a-wellness-routine
    Stay Fit This Winter With a Wellness Routine
    October 7, 2024
    pudding-de-chia-aux-epices-chai
    Pudding de chia aux épices chai
    October 4, 2024
    gaufres-au-shakeology-facon-“red-velvet”
    Gaufres au Shakeology façon “red velvet”
    October 4, 2024
  • Nutrition
    NutritionShow More
    indian-height-weight-chart-–-ideal-weight-for-men-and-women-–-healthifyme
    Indian Height Weight Chart – Ideal Weight For Men And Women – HealthifyMe
    October 2, 2024
    employee-health-wellness-initiatives-|-understanding-the-key-nuances
    Employee Health Wellness Initiatives | Understanding The Key Nuances
    September 26, 2024
    what-is-the-hard-return-on-employee-wellness-programs?-|-roi-&-benefits
    What Is The Hard Return On Employee Wellness Programs? | ROI & Benefits
    September 26, 2024
    employee-wellness-incentive-program-ideas-|-boost-engagement-&-health
    Employee Wellness Incentive Program Ideas | Boost Engagement & Health
    September 20, 2024
    scales-to-measure-employee-wellbeing-|-tools-for-assessing-workplace-health
    Scales To Measure Employee Wellbeing | Tools For Assessing Workplace Health
    September 20, 2024
  • Privacy Policy
Reading: 5 Vegan Myths That Need to Die (Humanely)
Share
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Privacy Policy
Have an existing account? Sign In
© Foxiz News Network. Ruby Design Company. All Rights Reserved.
Fit Menu Options > Blog > Lifestyle > 5 Vegan Myths That Need to Die (Humanely)
Lifestyle

5 Vegan Myths That Need to Die (Humanely)

Pat Crawley
Last updated: February 23, 2024 7:49 pm
Pat Crawley
Share
8 Min Read
5-vegan-myths-that-need-to-die-(humanely)
SHARE

In recent years, veganism has proven that it’s no fading fad: The number of people identifying as vegan continues to rise, plant-based food sales and demand are steadily growing, and recommendations for meat-free living by healthcare giants like Kaiser Permanente and the American Institute for Cancer Research ensure the lifestyle is here to stay.

Veganism, in dietary terms, is defined as a diet free of animal products like meat, fish, and poultry as well as dairy, eggs, gelatin, and (for some practitioners) honey. Whether you’re considering going vegan, have already made the switch, or just want a ringside seat to this vegan myth debunking session, we’re here to set the record straight with some honest-to-Betsy-a-rescued-cow-now-living-on-a-sanctuary-farm vegan facts.

1. Vegans Don’t Get Enough Protein

Variety of Vegan Protein Food Sources | Vegan Facts

Fact: Vegans can meet their protein needs from plant sources.

“People are often surprised that plant-based foods are actually filled with a good amount of protein and can add up to easily meet your daily needs,” says Krista Maguire, RD, senior nutrition manager for BODi.

Experts differ somewhat on recommended intake, but the Institute of Medicine suggests 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 the recommended daily nutrient calculator, and consider these fantastic vegan protein sources:

  • Black beans: 15 g per cup
  • Lentils: 18 g per cup, cooked​
  • Peanut butter: 7 g per 2 Tbsp.
  • Tofu: 20 g per cup​, cooked
  • Edamame: 18 g per cup​, cooked
  • Tempeh: 34 g per cup​
  • Seitan: 21 g per 1 oz.​
  • Spelt: 11 g per cu​p, cooked
  • Oatmeal: 6 g per cup​, cooked
  • Quinoa: 12 g per cup, cooked​
  • Nuts
    • Almonds: 8 g per ¼ cup
    • Cashew and Brazil: 5 g per ¼ cup​
  • Seeds
    • Hemp: 3 g per Tbsp.
    • Chia and Pumpkin: 5 g per 1 oz.

2. Vegans Are Iron Deficient

Over the Shoulder Shot of Person Cooking Vegan Meal with Lentils | Vegan Facts

Fact: Healthful 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-based eaters tend to consume more iron than omnivores,” explains Ryan D. Andrews, MS, MA, RD, author of A Guide to Plant-Based Eating. “However, it’s non-heme iron, and absorption of non-heme irons varies substantially.”

The differences in bioavailability of heme and non-heme iron may explain why several studies found sufficient 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 recommended dietary allowance (18 mg) through these great non-heme iron sources:

  • Pumpkin seeds – 1 mg per 1 oz.
  • Dried apricots – 3 mg per ½ cup
  • Lentils – 7 mg per cup​, cooked
  • Enriched bran cereal – 3 mg per ½ cup

Iron deficiencies are uncommon in the U.S., but Andrews says they are “more typical in pre-menopausal women and anyone who donates blood regularly.”

He cautions against supplementing your iron intake without knowing your blood levels. “Having too much iron in the body is also a situation to avoid,” Andrews adds.

3. All Vegan Food Is Healthy

Close-Up Images of Oreos Isolated | Vegan Facts

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 in order to maintain a well-balanced diet, Maguire recommends foregoing processed food. “The closer the ingredient is to its original form, the better,” she says.

A truly plant-based approach to eating does offer a variety of health benefits — in general, vegetarian diets are associated with lower BMIs and better overall heart health.

The American Dietetic Association further asserts that well-planned vegan and vegetarian diets “may provide health benefits in the prevention and treatment of certain diseases.”

Still, study after study encourages vegans to watch their nutrient intake.

“Plant-based foods vary in their amino acid profile,” notes Maguire, “so eating food combinations like rice and beans or peanut butter on toast ensures your total daily intake consists of complementary amino acids.”

4. Eating Vegan Will Save the Planet

Image of Plant Foods Overlayed on World Map | Vegan Facts

Fact: It’s a lot more complicated than that…

Global agriculture is an incredibly intricate system deeply tied to geography, economics, and cultural values. The optimism of this myth is encouraging, but there’s no single answer to solving climate change.

A comprehensive review of farming’s environmental impacts, however, found even the “lowest-impact animal products typically exceed those of vegetable substitutes.”

Generally, the review found that animal-related products occupy roughly 83 percent of the world’s farmland despite providing just 18 percent of its overall calories. So even just reducing your meat consumption, especially beef, can help lower your carbon footprint.

Andrews agrees that “100 percent plant-based eating generally results in a lighter overall environmental footprint.” Additionally, he says, “it can support the wellbeing of animals, support more humane working conditions for farm laborers, and decrease the odds of developing the most common non-communicable diseases.”

So while veganism may not solve all of the world’s problems, it just might make it a nicer place for the creatures who live here. Including you!

5. Vegans Are Morally Superior

Happy Woman Points at Her

Fact: What people choose to eat is highly personal (and admittedly arbitrary).

“Humans are able to thrive equally well on a variety of eating patterns, including 100 percent plant-based,” says Andrews. No one diet is for everyone, and no one diet is necessarily superior to another.

“The interaction between food and the human body,” he continues, “is profoundly complex. So it’s really tough to say that one way of eating will be nutritionally sound for everyone.”

Basically, people just have to adjust their eating to their bodies, their environment, and their ethical needs. Are strict vegans disciplined? Yes! Are they “better” than you? Nah. They’re just people trying to live their lives like everyone else.

Maguire hopes that “at some point we stop putting labels on ourselves based on what types of food we choose to eat.”

Hopefully learning these vegan facts can help us all have more compassion — even for those who like tofu way too much.

You Might Also Like

Can Pre-Workout Supplements Help You Lose Weight?

Should You Have an Energy Drink Before a Workout?

Stay Fit This Winter With a Wellness Routine

Pudding de chia aux épices chai

Gaufres au Shakeology façon “red velvet”

TAGGED:NutritionNutrition Facts
Share This Article
Facebook Twitter Email Print
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

New Releases

- Advertisement -
Ad image

Trending Stories

why-do-i-feel-hungry-all-the-time?:-healthifyme
Nutrition

Why Do I Feel Hungry All The Time?: HealthifyMe

March 22, 2024
10-chocolate-shakeology-breakfast-recipes
Lifestyle

10 Chocolate Shakeology Breakfast Recipes

May 12, 2024
can't-sleep-after-an-evening-workout?-follow-these-tips-to-power-down
Lifestyle

Can't Sleep After an Evening Workout? Follow These Tips to Power Down

August 14, 2024
want-to-improve-cardio-and-strength?-the-answer-is-power-yoga
Lifestyle

Want to Improve Cardio and Strength? The Answer Is Power Yoga

May 22, 2024
la-salud-hormonal-para-todas-las-mujeres-llega-el-10 de-diciembre
Lifestyle

La salud hormonal para todas las mujeres llega el 10 de diciembre

June 21, 2024
ilona-maher-on-her-‘overweight’-bmi:-‘i’m-going-to-the-olympics-and-you-aren’t’
Healthcare

Ilona Maher on Her ‘Overweight’ BMI: ‘I’m Going to the Olympics and You Aren’t’

July 11, 2024

Follow US on Social Media

The following Terms and Conditions govern the use of Fit Menu Options and are in place to protect everyone who uses the website. Health Fuel Zone d.o.o owner of Fit Menu Options has the right to revise and update these Terms and Conditions at any time without prior notification; therefore, you should visit this page periodically to review these Terms of Use including the Terms of Use and Privacy Policy of our owner Health Fuel Zone d.o.o.

Fit Menu Options

2024 © Proudly powered by Health Fuel Zone d.o.o. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?