October 11, 2020: Vegetarian Myths

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More and more people are making the change to a plant-based diet, even if it’s only one day of the week. Stereotypes come with every eating style, but vegans and vegetarians face some misconceptions that are held with popular beliefs. This week, we’re going to talk about busting a few myths about vegetarians.

Myth: Vegetarians and vegans don’t get enough protein

Despite the stereotypes associated with vegetarianism and its many forms, plants provide ten times more protein per acre than meat. Which means vegans and vegetarians have a variety of protein sources, including: beans (black, soy, garbanzo, etc.), nuts (almonds, walnuts, cashews, etc.) quinoa, leafy greens, tofu, tempeh, seitan, buckwheat, seeds (hemp, pumpkin, etc.), and jackfruit, just to name a few! Plus, plant-based proteins contribute to a more heart-healthy diet because they contain more fiber and less saturated fat than meat.

Myth: If you don’t include dairy in your diet, you’ll have weak bones

First of all, not all vegetarians are against dairy. Vegans don’t eat anything that comes from animals, including dairy and eggs, but most vegetarians are ovo lacto vegetarians and consume eggs and dairy. However, even if you are vegan, the nutrients needed for good bones – calcium, vitamin D and protein – can be found in kale, broccoli, bok choy, tofu, and soy milk.

Myth: If it’s vegetarian, it’s healthy

Wouldn’t that be amazing?! But, that is absolutely not true. Sugar is vegetarian and is a huge contributor to obesity and other diseases. It’s easy as a vegetarian to load up on processed foods like veggie burgers or “chikn” because it doesn’t take a lot of work, but those processed foods can be full of sugar, oil, and sodium. As with a well-balanced diet that includes meat, vegetarians should avoid processed foods, too.

Myth: A vegetarian diet is full of carbs

Carbs are not a bad word and yes, vegetarians, on average, consume more carbs than meat eaters. Just like a well-balanced diet that includes meat requires planning, so does a vegetarian diet. While it’s easy to whip up a vegetarian pasta dish, make sure you’re eating whole food sources of carbohydrates, like fruit and vegetables and whole grains. They contain more water and fiber to make and keep you full and don’t contain added sugar, fat, or chemicals. Oats, beans, root vegetables, and fruit are all whole foods sources.

Plants are full of phytochemicals, antioxidants, vitamins, minerals, and fiber, and eating a plant-based diet is one of the most nutrient-dense, healthy ways of eating, but it takes work and thoughtful planning to reap the benefits of this lifestyle. Make one small change this month, even if it’s finally including a meatless Monday, to celebrate plants as a bountiful food source.

Next Sunday, we’ll talk about whey protein as a supplement that can be used to help restock our protein reserves.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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