Embracing a vegan lifestyle involves refraining from consuming any animal products or their derivatives. In order to lead a healthier life and avoid non-vegetarian food, many people are turning to vegan cuisine. The detrimental impact of animal-centric eating habits on our planet further motivates people to adopt plant-based diets. Numerous studies have highlighted the association between animal or dairy products and various health issues such as cardiovascular diseases, certain cancers, and diabetes. Consequently, this heightened awareness has prompted a significant number of people to transition towards a plant-rich diet.

However, misconceptions surrounding the advantages and disadvantages of a plant-based diet have persisted for a significant period of time. Some people argue that maintaining such a diet is financially burdensome, while others claim that it lacks essential nutrients. Additionally, there are those who believe that plant-based food simply does not taste good. However, the truth is that a thoughtfully planned plant-based diet can yield a multitude of health benefits, including a reduced risk of chronic illnesses and an overall improvement in well-being.

Myths

Plant-based diets are low in protein

Plant-based diets can provide sufficient protein for a healthy lifestyle through various sources, including beans, nuts, tofu, and whole grains. For instance, a cup of cooked lentils contains approximately 18 grams of protein, while 100 grams of almonds provide around 21 grams of protein. Tofu, with about 10 grams of protein per 100 grams, is also an excellent protein option. Additionally, whole grains like quinoa, brown rice, and oats contain protein.

You will feel weakness and tiredness

You might experience feelings of weakness and tiredness: This misconception is widespread for a few reasons. Meat contains high levels of iron and vitamin B12, both of which contribute to energy levels and more. However, eliminating animal products from your diet does not automatically lead to weakness and fatigue. There are numerous healthy and nutrient-dense vegan alternatives available to maintain your energy levels and prevent anaemia. Plant-based sources such as chickpeas, legumes, pumpkin seeds, and spinach are excellent sources of iron. Additionally, incorporating a bit of lemon juice into your hummus or consuming Vitamin-C-rich foods can enhance your body's absorption of iron. As for Vitamin B12, nutritionists recommend that vegans include vitamin supplements, vitamin-enriched cereals, and fortified soy products in their diet.

Plant-based diets are dull and flavourless

Despite common misconceptions, plant-based diets provide a wide range of delightful and nutritious options. The world of plant-based eating is filled with an abundance of flavours and textures that can satisfy any palate. Delicious fruits such as succulent berries and tropical mangoes, along with an assortment of vibrant vegetables like kale and mushrooms, provide a diverse range of tastes and essential nutrients. Additionally, incorporating grains like quinoa and brown rice adds further variety to your meals.

To elevate the taste and complexity of plant-based dishes, an array of aromatic spices like cumin, coriander, and turmeric can be artfully employed. Furthermore, protein-rich sources such as nuts, seeds, and even vegetables like broccoli and spinach can be seamlessly integrated into a wide variety of plant-based meals.

Affordability of plant-based diets

There is a common misconception that following a whole-food, plant-based diet is inherently expensive; however, this assumption is not always accurate. Plant-based nutrition focuses on minimally processed foods, which means expensive vegan alternatives like ice creams, cheeses, and salad dressings should not be the primary focus of this dietary approach. Instead, the key is to prioritise affordable options. In particular, seasonal fruits and vegetables can be obtained at lower costs from farmer's markets compared to non-seasonal produce found in supermarkets. 

Plant-based diets are excessively limiting

Although it may initially pose a challenge, adopting a plant-based diet can be overcome with time. In place of meat, mushrooms, tofu, and legumes can serve as satisfying alternatives in various meals. By blending nuts and seasonings, you can create your own cheese substitutes. Moreover, desserts sweetened with dates offer a delightful and flavorful option compared to those sweetened with sugar or syrup.

Plant-based diets are not effective to gain muscle

If your goal is to build muscle, plant-based diets can be just as effective as diets that include animal products. The development and performance of our muscles are crucial for individuals who are passionate about exercise and even participate in competitions. Research indicates that protein, regardless of its source, plays a vital role in promoting muscle growth and strength. This means that consuming protein-rich foods from plants can contribute to gaining muscle mass in a manner comparable to consuming animal-derived foods.

Nutritionally incomplete

Contrary to the myth, a properly designed and balanced plant-based diet can supply all the essential nutrients needed for optimal health. This includes vitamins, minerals, and healthy fats. Various plant-based foods such as leafy greens, legumes, nuts, and seeds are abundant in vital vitamins and minerals like iron, calcium, and vitamin C. Moreover, a plant-based diet offers a diverse array of protein sources, including beans, lentils, tofu, and tempeh.

Conclusion

Contrary to popular misconceptions, adopting a plant-based diet can supply you with sufficient macronutrients without being dull or exorbitantly expensive. Therefore, if you're contemplating a plant-based diet, it's about time you jot down a grocery list, acquire a couple of recipe books, and commence your culinary adventures!