• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Vegan Atlas

  • Home
  • Easy Vegan Recipes
    • Appetizers & Snacks
    • Beverages
    • Breakfast & Brunch
    • Breads and savory baked goods
    • Casseroles & Skillets
    • Desserts & Sweets
    • Gluten-Free
    • Holiday Roundups
    • Jewish Vegan Recipes
    • Main Dishes
    • Pasta & Noodles
    • Pizza
    • Recipe Roundups
    • Salads & Sides
    • Sandwiches & Wraps
    • Sauces & Dressings
    • Soups & Stews
    • Stir-Fries
    • Tofu & Tempeh
    • Tortilla Dishes
    • Veganize This!
  • Good Food Guides
  • Tips & Trends
  • About
  • Nava’s Books
  • Contact

5 Common Myths About the Vegan Diet

July 17, 2019Updated April 17, 2022 By Skyler Gomez Leave a Comment

These days, we hear so much about all things plant-based, yet some persistent myths about the vegan diet make people shy away from adopting this lifestyle.

Red lentil and quinoa burgers

Going vegan has been proven to have numerous benefits. According to the American Heart Association and National Cholesterol Education Program, vegans tend to have lower blood sugar levels, higher insulin sensitivity and have up to a 78% lower risk of developing type 2 diabetes compared to meat-eaters.

Other studies have reported that diabetics who stop eating meat and opt for plant protein may reduce their risk of poor kidney function. It has also been shown that a vegan diet may provide relief to those suffering from systemic distal polyneuropathy symptoms – a condition that causes sharp, burning pain in diabetics.

Now that we’ve discussed a few of the many health benefits of a plant-based diet, let’s explore some of the common myths that may be holding you back from exploring this wholesome lifestyle — and enjoying all the delicious foods that are part of it.

Quinoa and edamame protein bowl

Myth #1: The vegan diet doesn’t provide enough nutrients

Some may think that the only way to get enough nutrients in their diet is through meat and dairy, which isn’t true at all. The vegan diet is packed with many vitamins, minerals, fiber, and protein. Yes, even protein. As discussed in How Do Vegans Get Their Protein? – A Guide to Plant-Based Proteins, there are many foods other than meat that are excellent sources of protein.

Beans, nuts, tofu, seeds, and grains are just a few examples of protein-rich plant-based foods that you can eat to obtain a sufficient amount in your diet. Vegetables also offer small amounts of protein that can assist with your daily intake if you eat enough of them.

When it comes to protein, more is not necessarily better, yet many Americans eat much more protein than is needed.

Excessive protein can put you at risk for various cancers and diseases. Animal foods also give you the undesirable side effect of heart-clogging saturated fat and cholesterol. Plant-based food can easily provide all the protein the body requires.

Bulk organic foods in bins

Myth #2: Eating vegan costs too much

For the same amount of money you spend on meat dairy and processed foods, you can purchase an abundance of fruits, vegetables beans, and grains. Rice and potatoes, for example are among some of the most cost-efficient items that can be purchased in your local supermarket.

By stocking up on bulk items such as beans, nuts, and grains, you can easily afford a delicious and nutritious vegan diet without breaking the bank.

Planning your shopping trip and can also help you to stay within your budget. There are many sites with eNewsletters that offer coupons. You can also explore specialty groceries like Aldi’s and Trader Joe’s for big savings. Here are 10 Creative Ways to Save Money on Fresh & Natural Foods.

Beyond Meat® burger

Photo: Beyond Meat

Myth #3: It’s difficult to find vegan-friendly foods 

Though it may have been difficult to find vegan-friendly foods in times past, that’s no longer the case. The world of veganism has grown exponentially over the past decade. Today, there are vegan substitutes for most any kind of animal product — milks, cheeses, meats, and even seafood.

Finding vegan food while going out to eat is easier than ever, too. Eating out with friends doesn’t mean that you have to stick to ordering boring fries or a plain salad while everyone else is feasting on flavorful and filling dishes.

Many restaurants now offer vegan options, and all-vegan eateries have popped up everywhere. Even chains like TGI Fridays, Chipotle, Burger King, and others are getting on board.

Here is a list of 20 Meatless and All-Vegan Options You Can Find at Popular Fast Food Chains by One Green Planet if you’re looking for suggestions on where to go for your next dinner date that will accommodate to both your vegan and omnivore friends.

You might also enjoy:

  • Great Reasons to Go Vegan
  • Why Are You Vegan? Questions to Ponder on Your Journey
  • 7 Plant-Based Meal-Planning Tips

Easy Vegan Potato Salad

Myth #4: Vegans must be hungry all the time 

Wrong! The point of a plant-based diet is to eat whole foods that are minimally or not processed. Though vegan foods may be less dense in calories, they’re packed with nutrients — especially compared with a traditional American diet.

Most people need between 2,000 and 2,500 calories a day. If you’re feeling hungry on a vegan diet, it may be good to keep track of your calorie intake to ensure that you’re consuming enough.

If you find you need a calorie boost, a rich smoothie, some extra nuts or seeds, or an extra helping of a potato or grain dish can help.

If you’d like more suggestions on vegan foods that will help you stay full, here is a list of 10 Vegan Foods That Will Help You Stay Full by LiveKindly.

Good Planet nondairy cheeseGood Planet® dairy-free cheese

Myth #5: Since vegans don’t use dairy products, they must have weak bones

Most people believe that calcium comes from milk and dairy products, which is false. Calcium, like iron, magnesium, and copper, is a mineral that can be found in the soil. Calcium is absorbed into the roots of plants which are then eaten by animals like cows and goats. This is what led to the belief that dairy products themselves are calcium sources.

The Dairy Council tells us that we need to consume dairy products to have strong bones, but there’s no evidence of this. Countries that have the highest intake of dairy products and animal protein also have higher hip fracture rates.

For ideas on calcium-rich vegan food combinations, here’s a list by The Full Helping.

Filed Under: Tips & Trends

Previous Post: « Vegan Banana Ice Cream with Peanut Butter & a Hint of Chocolate
Next Post: Mini Unbaked Chocolate Oatmeal Cookies »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published.

Primary Sidebar

More results...

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Filter by Categories
Appetizers & Snacks
Beverages
Breads and savory baked goods
Breakfast & Brunch
Casseroles & Skillets
Desserts & Sweets
Easy Vegan Recipes
Gluten-Free
Good Food Guides
Jewish Vegan Recipes
Main Dishes
Nava's Books
Pasta & Noodles
Pizza
Recipe Roundups
Salads & Sides
Sandwiches & Wraps
Sauces & Dressings
Soups & Stews
Stir-Fries
Tips & Trends
Tofu & Tempeh
Tortilla Dishes
Travel & Dining
Uncategorized
Vegan Holiday Roundups
Veganize This!
  • facebook
  • pinterest
  • instagram
  • twitter
  • rss
  • youtube

Vegan Recipes & Tips Delivered to you weekly!

Recent Posts

Raw sorghum grain

A Guide to Sorghum Grain, Flour, & Molasses, with tips and recipes

Purple potato recipes roundup

Easy, Colorful Purple Potato Recipes 

Peanut soup with broccoli and apple

Vegan Peanut Soup with Broccoli and Apple

vegan Brazilian Black Bean Stew

Vegan Brazilian Black Bean Stew

White bean and hominy chili in bowls

Vegan Hominy and White Bean Chili

Farfalle Pasta with Cherry Tomatoes, Zucchini, and Olives

Farfalle Pasta with Zucchini, Cherry Tomatoes, and Olives

Copyright © 2023 The Vegan Atlas · Privacy Policy · WordPress · Log in