Probably the healthiest eating pattern you can follow is that of a vegetarian or vegan. However, people (especially meat eaters) or people who like fast food often classify vegetarians, or those who practice such a lifestyle, as frail or anemic.
However, those are just two of the “myth-concepts” perceived by people who are not used to eating vegetarian or vegan food. In fact, many of the vegetables and fruits included in vegetarian menu plans are high in nutrients and low in calories.
Plant-based diets offer elite nutrition and boon health effects like lower risks of heart disease, cancer, and type 2 diabetes. The Adventist Health Study 2 showed that vegans weigh an average of 30 pounds less than carnivores. Eating from the land has great benefits, and it is important to know the facts and ignore the rumours.
The following myths and facts should help you debunk some of the “myth concepts” associated with a vegetarian or vegan diet.
Myth 1: Vegetarian diets lack iron, so vegetarians and vegans are often anemic
Done: The vegetarian or vegan diet includes iron-rich and anti-anemic foods such as mushrooms, dried apricots, dark green leafy vegetables, beans and peas.
Myth 2: Vegetarians don’t get enough protein.
Done: Many vegan foods, like beans and whole grains, provide a lot of protein.
Myth 3: You can’t follow a vegetarian diet when you’re pregnant
done: Pregnant women find a vegetarian diet the best way to provide nutrition for their unborn baby and lose extra pounds after delivery. Fruits, legumes, grains and vegetables not only provide a lot of iron and calcium, but also provide fiber, which reduces digestive discomfort associated with pregnancy.
Myth 4: You can’t follow a vegetarian diet if you play sports
Done: Many athletes successfully follow a vegetarian diet and obtain muscle-building protein from foods such as beans, grains, tempeh, and soy products, which provide as much protein as animal products.
Other foods that increase endurance and keep athletes lean and strong include peanuts, walnuts, pistachios, raisins, cheese, eggs, sesame, sunflower and pumpkin seeds, black beans, lentils and chickpeas. Quinoa is an excellent source of nutrition and protein.
Myth 5: It is difficult to get children to follow a vegetarian or vegan diet
Done: Some of the foods featured in the vegetarian or vegan meal include peanut butter, popcorn, and a variety of delicious fruits, such as strawberries, blackberries, kiwi, grapes, apples, oranges, and pears. Tacos, wraps, and shakes are tasty and nutritious vegan and vegetarian foods. Most kids won’t turn down these healthy and delicious foods.
Myth 6: Switching to a vegan or vegetarian diet is difficult
Done: You don’t have to make a significant change to a vegetarian or vegan lifestyle, as adjusting to one can, over time, become quite easy. Make a few changes to start with and then keep adding until the animal products are completely removed.
For example, you could try making tacos with black beans instead of meat. You can remove the meat or chicken from the stir fry. Progressive changes will help you make a change that is both successful and healthy. Mushrooms are hearty and make a great main dish. Veggie burgers, tofu sausage, tempeh bacon are tasty vegetarian meals.
Myth 7: Vegetarians don’t like to use any animal products
Done: Vegetarians simply avoid meat to eat healthier. They often don’t mind using animal by-products like wool or leather. Vegans, on the other hand, have usually given up both meat and animal derivatives. In general, vegans do not support the use or consumption of any animal products, including honey, wool, silk, and leather. Veganism is more of a philosophy than a diet.
Myth 8: Vegetarians and vegans often need to include supplements in their diet
Done: The only supplement needed to support a vegan diet is B-12, which is found only in red meat, fish, dairy, and eggs. Otherwise, vegetarians and vegans obtain many of the required vitamins (group B, A, E, C) through grains, vegetables, legumes, and fruits. Many vegetarian and vegan foods are also rich in iron and calcium.