Many myths circulate vegans and their lifestyle putting into question the safety of the diet. Here are some of the most common myths debunked. It’s important to eat a wide array of different foods, vegan or not, to make sure all nutrition requirements are met.
Myth #1: Not enough iron
- Many commonly eaten foods are high in iron:
dark leafy greens, beans, tofu, tempeh, quinoa, fortified cereals, etc.
- Vegans consume more vitamin C, which increases absorption of iron. Adding tomatoes, bell peppers, and citrus fruit will increase iron absorption immensely.
Meals high in iron:
- Tofu Teriyaki Bowl
- Vegan Sun Dried Tomato Alfredo
- Lentil and Roasted Cauliflower Salad
- White Bean Salad
- Cowboy Caviar
Myth #2: Not Enough Protein
- As long as you are eating a variety of foods a day, there will be no issues with protein consumption.
- There are plenty of foods with high protein (along with a hefty combination of other nutrients):
beans, lentils, brown rice, tofu, tempeh, peanuts, seitan, flax seeds, etc.
- Most people are over-concerned with protein intake and over-consume protein since it is marketed as being a concern for vegans.
Meals high in protein:
- Sweet Potato Taco Bowl
- The Ultimate Vegan Burrito
- Sweet Potato Chili
- Vegan Lentil Wrap Tacos
- Loaded Vegan Bolognese
Myth #3: Being Vegan is Always Healthy
- A vegan diet is coined as being always “healthy”, but just like any other diet the eater must make smart choices to make sure all nutrients are met. No matter the diet, a person can make good food choices, or poor food choices.
- Vegans need to be conscientious of what they are eating and that all nutrients are being met, especially Vitamin D, B-12 and iron.
- A vegan dieter needs to make sure they are also eating enough calories.
Myth #4: Eating Vegan is Boring and Only Veggies
- A vegan diet is not just veggies, it contains a variety of grains and legumes, with which you could create a wide array of delicious meals!
- Any diet can be boring, eating the same three things for dinner weekly gets old, keep it creative.