Food & Cooking

20 misconceptions about being vegan

08/07/2021 2:05 PM11 min read Susan S. Johnson

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20 misconceptions about being vegan

20 misconceptions about being vegan

Veganism, the choice to not eat or use animal products, is a lifestyle that’s becoming increasingly popular, with more people choosing it for its apparent health and environmental benefits. You might think you’ve heard all you ever need to about going vegan thanks to outspoken celebrities or trending articles, but there are still many myths and misconceptions out there about what it means to be vegan. Here are 20 of them.

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You won’t get enough protein

While it’s true that animal products can be a great source of protein, vegans can still get adequate protein by eating a diet rich in nuts, peanut butter, seeds, grains, legumes, tofu, tempeh and non-dairy milk alternatives. According to the Cleveland Clinic, healthy adults need about 0.36 grams of protein per pound of their body weight each day, which they can obtain through many great protein-rich, plant-based foods.

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Veganism is the surest way to weight loss

Vegans, on average, have a lower BMI than their vegetarian or meat-eating peers, as well as lower body-fat percentage, but this doesn’t necessarily mean that all vegans are thin or that adopting a vegan diet will always result in weight loss. A Women’s Health investigation revealed that in some cases adopting a vegan diet made it harder to lose weight, since balancing portion control and protein levels, as well as avoiding pre-made and highly caloric vegan meals, can be difficult for many people.

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Vegans have to take many supplements to stay healthy

Vegan diets are considered healthy, but it can be difficult to get all the nutrients that are readily available in animal products, such as calcium, iron and vitamin B12. Taking a bunch of vitamins and supplements is not always necessary if a person is eating a balanced diet. However, some doctors suggest vegans take vitamin B12, which is only found in animal products, and omega-3 fatty acids, which can be difficult to digest in plant-based sources.

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All vegan alternatives are better for the environment

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Athletes can’t be vegan

It’s commonly thought that you can’t maintain an athletic body on a vegan diet, but many professional athletes, including tennis player Venus Williams and boxer David Haye are vegan. While vegan athletes may have to be more diligent about ensuring they get enough calories and protein, it is entirely possible to be a healthy, elite athlete while consuming a plant-based diet.

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Vegans are calcium-deficient

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Going vegan will hit you in the bank book

Perhaps the fact that so many celebrities are vegan contributes to the idea that it’s an expensive diet to maintain. But the truth is, eating vegan doesn’t have to be any more expensive than any other diet, and can often be cheaper. A Money Under 30 investigation found that while there are certainly pricey vegan options out there—such as meal delivery services—planning what to buy, cooking at home and buying vegan products at bigger grocery chains rather than specialty shops made the diet both affordable and healthy.

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Veganism is unhealthy for children

According to dietitian Katie Nowacki, parents and others who fear that children won’t get enough nutrients from a vegan diet can rest easy. However, parents of vegan children may have to pay close attention and do careful meal planning to make sure they’re getting enough vitamin D, calcium, iron, omega-3 fatty acids and B12 from their diet, and potentially consider supplements if they’re not.

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All vegans are preachy

As veganism gains popularity, it also attracts a lot of discussion. While not all vegans seek to recruit or convert others to abide by their diet and lifestyle choices, the perception remains that vegans are quite judgmental and “vegangelical.” Some vegans will be passionate and want to share their philosophy, the same way people who choose a paleo diet might be, but that certainly doesn’t mean everyone who calls themselves a vegan makes it their mission to educate and preach about it.

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Vegans can never eat in restaurants

A vegan diet can be limiting in some circumstances, but the idea that it will be impossible to eat in a restaurant or order takeout if you’re vegan is simply not true. Dedicated vegan restaurants are becoming more popular, and most restaurants offer at least a few dishes that are vegan, even if they’re not advertised as such. Many Indian, southeast Asian and even pasta dishes are already vegan, or can easily be made so with simple omissions or substitutions.

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Vegan food isn’t filling

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Vegans who consume soy are at higher risk for cancer

There’s a popular perception that soy increases the risk of breast cancer, contributing to the idea that vegans, who often eat a lot of soy in the form of milk, tofu or other products, are at higher risk. On the contrary, according to the Mayo Clinic, soy contains protein, isoflavones and fibre, all of which actually provide health benefits. In addition, soy foods have been known to lower rates of heart disease and cholesterol, especially when consumed in place of red or processed meat.

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Veganism is only about food

Some people assume that being vegan is only about making the dietary choice not to consume animal products. While that’s true for some people, many vegans, especially those that identify as “ethical vegans,” emphasize the importance of not using animals for anything, including for fur, leather and other fashion materials, for testing makeup or beauty products or in medical lab testing.

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It’s unhealthy to be vegan if you’re pregnant

As one expectant mother found out while working on a story for NPR, there aren’t as many medical studies as one would expect regarding the safety of vegan diets for both parent and child. Certainly eating nutritious food is important for pregnant people, but getting the proper nutrients can come from a variety of diets, including vegan ones. As one medical journal concluded, “vegan-vegetarian diets may be considered safe in pregnancy, provided that attention is paid to vitamin and trace element requirements.” Vegan diets in pregnancy may also help reduce the risk of preeclampsia and gestational diabetes.

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Plant proteins are not as good as meat protein

Nutritionist Stephanie Cramer of Cedars-Sinai Clinical Nutrition Services notes that while “animal proteins such as meat, eggs and milk are complete proteins, meaning they provide all of the essential amino acids our body needs,” they are not the only possible protein source for us to consume. Some plant proteins, such as quinoa, can also be great nutritional sources, and usually contain fewer calories and are less likely to promote potentially harmful effects on the body than animal products.

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Vegans put animals before humans

With their focus on doing no harm to animals, it might seem that vegans care more about animals than they do about humans. In reality, while many vegans can be very passionate about their belief in the fair and ethical treatment of animals,they are often just as passionate about the treatment of humans, and push for an environmentally sustainable lifestyle that would benefit all creatures. As one vegan explained it in an article for Huff Post, “veganism harmonizes perfectly with a lot of very important human rights issues. My lifestyle philosophy is about uplifting the world—not, as many believe, uplifting animals at the expense of the world.”

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“Real men” aren’t vegan

The idea that “manliness” is tied in with the practice of eating a lot of red meat is often perpetuated by commercials and pop culture, and is so pervasive in our perceptions that the Journal of Consumer Research even did a study on why we have such gendered reactions to food. But the reality is there is nothing intrinsically “manly” about eating meat, nor is there anything “unmanly” about choosing a plant-based, vegan diet. One recent study actually showed the percentage of men who are becoming vegan is on the rise.

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Vegans always have to eat the same few things

Non-vegans often look at vegan diets as too restrictive, assuming that by not consuming animal products, vegans must have to eat the same things all the time. As one Women’s Health article pointed out, not only are there many vegetable, fruit, nut and grain options available to vegans to help diversify their diets, there are also an increasing number of plant-based substitutes for almost any animal product people normally consume, including meat alternatives, nut and grain milks, and non-dairy cheeses and yogurts.

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It’s impossible to be vegan because everything has animal products

It’s sometimes believed that it’s too hard to truly be vegan, since almost every food, cosmetic or fashion product contains something derived from animals. While it’s certainly the case that vegans have to be vigilant about researching and reading the ingredients of products they buy and eat, the demand for vegan products is increasing, which means finding vegan products is becoming easier and more accessible all the time.

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Vegan food is tasteless and boring

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