Written by Martina Grace, RD
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In the last couple of years, the vegan diet has surged in popularity, but with that rise come a host of misconceptions. Many people are quick to dismiss veganism based on myths that can cloud understanding and appreciation for this lifestyle choice. In this post, we’ll tackle 5 common myths about the vegan diet, separating fact from fiction.

Myth 1: It's More Expensive

Many people believe that adopting a vegan diet means breaking the bank, but that’s not necessarily true. While some pre-packaged vegan products can carry a higher price tag, cooking meals from scratch with whole foods is often far more economical. Staples like beans, grains, and seasonal vegetables are not only budget-friendly but also highly nutritious, proving that eating vegan can be both affordable and satisfying.

For instance, for 20g of protein each, extra firm tofu costs 1.02$, while chicken breast and lean beef costs 1.36$ and 1.50$ respectively.

Myth 2: It Has Zero Effect on Climate Change

Another common misconception is that individual dietary choices have little impact on climate change. However, research indicates that reducing meat consumption by half can cut your carbon footprint by an impressive 30%.

To put it into perspective, a recent study published in Nature Food found that eating a vegan diet requires 75% less land, 54% less water, and has a reduced impact on environmental biodiversity by 65% than a meat-heavy diet, which was defined as eating 3.5oz of meat every day. Just by incorporating vegan meals into your week, you can significantly reduce environmental strain. These numbers illustrate that every small change contributes to a larger positive impact.

Myth 3: It's Low in Calcium

A prevalent concern about vegan diets is calcium intake, with many assuming that dairy is the only reliable source. However, fortified plant-based beverages can provide calcium levels comparable to whole, 2%, and 1% milk. Additionally, foods like tofu made with calcium sulfate, calcium-fortified orange juice, leafy greens like kale, bok choy and collard greens, white beans, dried figs, tahini and almonds are excellent calcium plant sources. By incorporating these foods regularly, vegans can easily meet their calcium needs without dairy.

Myth 4: It's Low in Iron

Iron is another nutrient that often raises eyebrows when discussing veganism. While it’s true that the iron in plant foods is less bioavailable than that found in meat, a variety of plant-based sources can still meet your iron needs. Foods like cashews, pumpkin seeds, sesame seeds, dried fruits, asparagus, oats, lentils, beans, tofu, and dark leafy greens like cooked spinach and kale are rich in iron. To enhance absorption, it’s beneficial to pair these foods with vitamin C sources, such as citrus fruits. Women, athletes, and those following vegetarian or vegan diets may have higher iron requirements, but with careful planning and a diverse diet, it’s entirely possible to achieve adequate intake without supplementation.

Myth 5: It's Low in Protein

Lastly, the idea that vegan diets lack sufficient protein is a widespread myth. The protein requirement for sedentary adults is approximately 0.9 grams per kilogram of body weight. For a 70 kg person, that translates to about 63 grams of protein daily. Those who are active may have higher needs, around 1.3-2g grams per kilogram of body weight.

With a balanced vegan diet that includes a variety of protein-rich foods—such as seitan, tempeh, tofu, legumes, nuts, seeds, and whole grains—meeting your protein needs is quite manageable. By embracing a diverse range of plant-based proteins, vegans can easily ensure they get enough protein to support their health and lifestyle. Read my article The Best Plant-Based Protein Sources: Nutrition, Benefits, and Cooking Tips to learn more about this topic.

CONCLUSION

In conclusion, the myths surrounding the vegan diet often come from misinformation or a lack of understanding and nutrition knowledge. By debunking these misconceptions, we can appreciate the benefits of a plant-based lifestyle. Not only can a vegan diet be economical and environmentally friendly, but it also provides various opportunities to meet nutritional needs through diverse and delicious food choices. Whether you're considering a full transition to veganism or simply looking to incorporate more plant-based meals into your routine, embracing these truths can lead to a healthier, more sustainable way of eating.

REFERENCE

Scarborough, P., Clark, M., Cobiac, L. et al. Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts. Nat Food 4, 565–574 (2023). https://doi.org/10.1038/s43016-023-00795-w

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