Probably the healthiest eating pattern you can follow is that of a vegan. Many of the vegetables and fruits that are featured in vegetarian menu plans are nutrition-rich and low in calories.
Plant based diets offer elite nutrition and a great boon in health effects, such as lower risks for 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 do. Eating from the earth has great benefits, and it is important to know the facts and ignore the rumours.
The following myths and facts should assist you in debunking some of the “myth-conceptions” associated with a vegan diet.
Myth 1: Plant Based Diets Lack Iron, So Vegetarians, And Vegans Are Often Anaemic
Fact: The vegetarian or vegan diet features such iron-rich foods as mushrooms, dried apricots, dark green leafy vegetables, beans, and peas.
Myth 2: Vegans Do Not Get Enough Protein
Fact: Many vegan foods, such as beans, and whole grains provide ample protein.
Myth 3: You Cannot Follow a Plant Based When You are Pregnant
Fact: Pregnant women find eating vegan the best way to provide nutrition for their growing baby and lose any extra pounds after giving birth. Not only do fruits, legumes, grains, and vegetables provide plenty in the way of iron and calcium, they also supply fibre, which cuts down on the digestive discomfort associated with pregnancy.
Myth 4: You Cannot Follow a Plant Based Diet if You are Involved in Sports
Fact: Many athletes successfully eat vegan and obtain quality protein for muscles from foods such as beans, grains, tempeh and soya products, which provide just as much protein as animal products.
Other foods that increase endurance and keep athletes lean and mean include peanuts, walnuts, pistachios, raisins, vegan cheese, 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 Follow a Plant Based Diet
Fact: Some of the foods that are featured in a plant-based diet include peanut butter, popcorn, and a variety of delicious fruits, such as strawberries, mulberries, kiwi, grapes, apples, oranges, and pears. Tacos, wraps, and smoothies are vegan foods that are tasty and nutritional. Most kids will not turn down these healthful and delicious foods… and children know that animals are our friends! Check out these vegan parents bringing up their children vegan!
Myth 6: Switching to Vegan Eating is Difficult
Fact: We jumped in going vegan, however, perhaps you would like to make a few changes to begin, and then keep adding until animal products are completely eliminated. For example, you might try making tacos, curries or stir fry’s with beans, chickpeas or veggie meats instead of animal products.
You can eliminate meat or chicken from any dish and replace with vegetables, legumes and meat free meats. Progressive changes will help you make a switch that is as successful as it is healthful. Mushrooms are hearty and make a great main dish. Veggie burgers, tofu sausage, tempeh bacon are all tasty vegan foods.
Myth 8: Vegans Often Need to Include Supplements in their Diet
Fact: The only supplement that is needed to support a vegan diet is B-12. Otherwise, vegans get plenty in the way of all the required vitamins (B-grouping, A, E, C) through grains, vegetables, legumes, and fruits. Many vegan foods are also rich in iron and calcium.
Eat a rainbow… get some sunshine and if you want to supplement then go for it… sadly the soil isn’t what it was many years ago which in turn impacts the food that is grown in it.
Vegans do not support the use or consumption of any animal-derived products, including, honey, and wool, silk and leather. Veganism is more of a philosophy than a diet.