Common Myths About Plant-Based Diets: Separating Fact from Fiction
In recent years, plant-based diets have gained significant popularity, but with this rise has come a host of misconceptions about their impact on health. Let's examine some of the most prevalent myths and explore what the scientific evidence actually tells us.
Fact check!
Myth 1: "You Can't Get Enough Protein on a Plant-Based Diet"
This is perhaps the most common concern about plant-based diets, yet it's largely unfounded. Plant-based protein sources are abundant.
The Academy of Nutrition and Dietetics confirms that well-planned vegetarian and vegan diets can meet all dietary protein requirements. For example, one cup of lentils provides 18 grams of protein, while a cup of quinoa offers 8 grams. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which is readily achievable through plant sources.
Our Week 1 Menu has plenty of protein sources included in it with our Avocado and Quinoa Salad and Rainbow Lentil Salad being two of our favourite meals to eat on the go.
Further to this, research published in the Journal of the International Society of Sports Medicine has shown that plant proteins can effectively support muscle growth and maintenance, even in athletes. This is clearly a case of ‘thrive not just survive’.
Myth 2: "Plant-Based Diets Lead to Iron Deficiency"
While it's true that plant-based iron (non-heme iron) is absorbed differently than animal-based iron (heme iron), this doesn't mean plant-based diets inevitably lead to iron deficiency.
A study published in the American Journal of Clinical Nutrition found that vegetarians and vegans who eat a varied diet typically consume adequate iron. The key is combining iron-rich foods with vitamin C, which significantly increases iron absorption. For instance, adding lemon juice to spinach can increase iron absorption by up to 300%.
We match greens and citrus together across meals such as our Sesame Mushrooms with Lime and Ginger, our Crispy Tofu Poke Bowl and our Red Pepper Penne. These combinations work well not only from an iron absorption perspective but they also taste great.
Myth 3: "You Need Dairy for Strong Bones"
The belief that dairy is essential for bone health is deeply ingrained, but research suggests otherwise. A 2014 study published in the British Medical Journal following over 100,000 people found no reduction in fracture risk with increased milk consumption.
Plant-based sources of calcium include:
- Leafy greens like kale and bok choy
- Fortified plant milks
- Tofu made with calcium sulfate
- Almonds and sesame seeds
Additionally, vitamin D (which aids calcium absorption) can be obtained through sunlight exposure and fortified foods. We use oat milk in our Lasagne and Cottage Pie, leafy greens across a wide cross section of meals, and tofu in classics such as our Thai Green Curry and our Teriyaki Tofu with Broccoli.
Myth 4: "Plant-Based Diets Lack Vitamin B12"
This is actually a valid concern, but it's easily addressed. While B12 primarily comes from hormone supplements to animal products, modern food production makes it simple to obtain through:
- Fortified plant milks
- Nutritional yeast
- B12 supplements
We use nutritional yeast in our Potato and Cannellini Casserole as well as at the heart of any of our dishes featuring a bechamel sauce.
With B12, most people are lacking in this regardless of diet and the National Institute of Health confirms that B12 supplements are highly effective and safe. Many leading health organizations recommend that those following plant-based diets supplement with B12, making this less of a "myth" and more of a manageable consideration. We’ve mentioned it in our blog previously but Feel offers a great range of affordable, vegan supplements delivered to your door.
Myth 5: "Plant-Based Diets Don't Provide Enough Energy"
Research consistently shows the opposite. A study in the journal Nutrients found that plant-based diets are associated with higher levels of energy and reduced fatigue. Plant-based foods are typically rich in complex carbohydrates, which provide sustained energy throughout the day.
The high fibre content in plant-based diets also helps regulate blood sugar levels, preventing energy crashes. The American Heart Association notes that plant-based diets can improve overall energy levels while reducing the risk of heart disease.
Myth 6: "Plant-Based Diets Are Expensive"
While some specialty plant-based products can be costly, basic plant-based staples are among the most affordable foods available:
- Legumes
- Rice
- Seasonal vegetables
- Whole grains
- Seeds
Mell’s Kitchen is an affordable way to get more plants in your diet with price points at less than £5 per meal for some of our plans. Not bad when the ingredients are all whole food and the delicious meals are cooked for you then delivered to your home.
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In summary, it’s fair to say that the myths in this article do not stand up to scrutiny and there’s lots of science behind this.
Plant-based diets can provide all the necessary nutrients for optimal health.
As with any diet or lifestyle, the key is proper planning and variety. The American Dietetic Association states that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases."
Plant based diets are also more sustainable. Plant based diets also do no harm to animals.
For anyone considering a plant-based diet, why not give Mell’s Kitchen a try? With a minimum commitment of 1 week and all the macros counted by meal for you then it’s a great way to start working towards your health and wellbeing goals.