Probably the healthiest eating pattern you can follow is that of a vegetarian or vegan. However, people (particularly meat eaters) or those who tend to like fast food often categorize vegetarians or those who practice this lifestyle as frail or anemic.
However, these are just two of the “myths” perceived by people who are not used to eating vegetarian or vegan. In fact, many of the vegetables and fruits included in vegetarian menu plans are nutrient dense and low in calories.
Plant-based diets offer premium nutrition and great boon in terms of health effects such as: B. a reduced risk of heart disease, cancer and type 2 diabetes. The Adventist Health Study 2 showed that vegans weigh an average of 30 pounds less than meat eaters. There are great benefits to eating from the earth, and it’s important to know the facts and ignore the rumors.
The following myths and facts should help you debunk some of the “myths” surrounding a vegetarian or vegan diet.
Myth 1: Vegetarian diets lack iron, which is why vegetarians and vegans are often anemic
Fact: The vegetarian or vegan diet includes such iron-rich, anemia-unfriendly foods as mushrooms, dried apricots, dark green leafy vegetables, beans, and peas.
Myth 2: Vegetarians don’t get enough protein
Fact: Many vegan foods, like beans and whole grains, provide plenty of protein.
Myth 3: You can’t go vegetarian when you’re pregnant
fact: For pregnant women, a vegetarian diet is the best way to feed their unborn child and shed excess pounds after childbirth. Fruits, legumes, grains, and vegetables not only provide plenty of iron and calcium, but also fiber, which reduces the digestive discomfort associated with pregnancy.
Myth 4: You can’t be vegetarian if you exercise
Fact: Many athletes successfully adopt a vegetarian diet and get high-quality muscle protein from foods like beans, grains, tempeh, and soy products, which provide as much protein as animal products.
Other foods that increase endurance and keep athletes lean and mean are 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’s hard to get kids to go vegetarian or vegan
Fact: Some of the foods included in vegetarian or vegan dishes include peanut butter, popcorn, and a variety of delicious fruits like strawberries, mulberries, kiwi, grapes, apples, oranges, and pears. Tacos, wraps, and smoothies are vegan and vegetarian foods that are tasty and nutritious. Most kids won’t refuse these healthy and delicious foods.
Myth 6: Switching to a vegan or vegetarian diet is difficult
Fact: You don’t have to make a significant switch to a vegetarian or vegan lifestyle as the adjustment can become quite easy over time. Make some changes first, then add more until animal products are completely eliminated.
For example, you could try making tacos with black beans instead of meat. You can take meat or chicken out of the pan. Progressive changes help you make a shift that is as successful as it is healthy. Mushrooms are hearty and make a great main course. Veggie burgers, tofu sausage, tempeh bacon are all delicious vegetarian options.
Myth 7: Vegetarians don’t like animal products
Fact: Vegetarians simply avoid meat in order to eat healthier. They often don’t mind using animal by-products like wool or leather. Vegans, on the other hand, generally avoid both meat and animal by-products. In general, vegans do not support the use or consumption of animal-derived 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 diets
Fact: 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 get all the vitamins they need (B group, A, E, C) in abundance from cereals, vegetables, legumes and fruit. Many vegetarian and vegan foods are also rich in iron and calcium.
Thanks to J Russell Hart
