No matter whether for political, religious, social or ethical reasons – there have always been vegans and vegetarians. According to the latest statistics, more than 1 million Germans eat a purely plant-based diet and worldwide there are even 1 billion, which corresponds to around 13% of the world's population. But no other diet is discussed as often as veganism. Anyone interested in onepurely plant-based diethas already been condemned several times for his decision and has had to defend himself against numerous arguments. Is the vegan diet healthy and what are the most common myths surrounding the diet? You can find all this and much more only in our article!
Despite the ever-growing popularity of plant-based diets, there are still many things that people simply don't understand or know. The World Health Organization recommends this diet for the treatment and prevention of a number of diseases such as type 2 diabetes, heart disease, high blood pressure and others. And although the health benefits have been confirmed by various scientific studies, many people think that the vegan diet is just a trend that can lead to nutritional deficiencies.
Vegan diet healthy, but one-sided and restrictive?
A vegan diet involves avoiding the consumption of meat, fish, eggs and all products of animal origin and eating exclusively plant-based food. However, the fact that the plant-based diet is one-sided and boring is nothing more than a myth. Plant-based substitutes for meat, cheese and milk are more common than ever and can be found in every supermarket. A survey conducted in England found that 98% of people who regularly buy meat substitute products also consume regular meat. Anyone who deals extensively with the concept of veganism will quickly find out that there are an incredible number of healthier alternatives to the forbidden foods. Dairy products can easily be replaced with almond or oat milk. Pulses and whole grain rice are very high in protein and fiber and are a very popular alternative to meat. Beginners in particular who need some inspiration for delicious recipes will find it on numerous websites and blogs. Vegan nut wedges, cheesecake, lasagne or pizza – all of this sounds anything but boring.
Being vegan is way too expensive
Often people think that even though the vegan diet is healthy, it is also a luxury that not everyone can afford. Yes, the vegan diet can be expensive, but it doesn't have to be. The numerous meat and cheese alternatives or other vegan products such as ice cream on the market, which are not exactly cheap, are responsible for this myth. For example, 200 grams of “plant-based meat” costs the same as 1 kilo of chicken, while a can of beans and chickpeas costs less than 1 euro. However, a balanced plant-based diet focuses exclusively on eating fruits, vegetables, legumes, and whole foods. Processed foods should only be the exception. The long transport routes for exotic seeds and fruits also affect the price. Go easy on your wallet and opt for seasonal and regional products.
Vegans suffer from nutritional deficiencies and have to consume nutritional supplements.
This is probably the most common myth about the plant-based diet and it couldn't be further from the truth. Did you know that around 30% of Germans have to take nutritional supplements, but only 2% of them are actually vegan? Whether the body is supplied with all essential vitamins and nutrients depends primarily on the combination of foods and the correct implementation of the diet. This is the only thing that is particularly criticalVitamin B12, as it only occurs in foods of animal origin. Something that few people are aware of is that vegans are better supplied with folic acid, vitamin C and fiber compared to meat eaters. In addition, the range of foods fortified with vitamins (vitamin D in muesli, vitamin B12 and calcium in plant milk and omega-3 fatty acids in bread) is constantly growing.
Most vegans suffer from a calcium deficiency
How can a vegan diet be healthy if you only get calcium from dairy products? Well, that's just another misconception and there are a variety of excellent plant sources of calcium. Calcium plays an essential role in bone health and effective blood clotting, and its deficiency can lead to osteoporosis and low bone mineral density. The daily requirement for a healthy adult is 1000 mg and for men and women aged 50 and over 1200 mg. In order to meet your needs with a purely plant-based diet, it is very important to put the foods together correctly. Foods high in calcium include:
- Green leafy vegetables
- Kale
- Broccoli
- Kohlrabi
- legumes
- Johannisbrotmehl
- Tofu
- soybeans
- The sesame seed
- Chia Together
- Almonds
- dried goji berries and figs
Vegans cannot meet their protein needs
That the only waythe daily protein requirementIt is a gross misconception that it is only possible to cover the burden by consuming meat. An adult woman needs 46 grams of protein every day and a man – 56 grams. Protein is found in all foods and the selection of plant-based alternatives is huge. By eating a varied and sensible vegan diet with sufficient calorie intake, vegans can easily meet their protein needs. Legumes, yeast and freshwater algae in particular have a high protein content. Below are the best plant-based protein sources:
- soybeans
- Lenses
- Peas
- Kidney beans
- Quinoa
- Mushrooms
- Spinach
- Brunnenkresse
- Broccoli
- Mustard leaves
- Wheat germ
- Nuts
- Hemp seeds
The plant-based diet makes you tired and is not suitable for athletes
This statement may apply to people who have not adequately dealt with the nutritional concept. However, the large number of vegan athletes worldwide shows that a vegan diet is healthy and can have a positive effect on performance.There is a direct correlation between the meal and theEndothelial function. The endothelium is a layer of blood vessels that regulates blood flow throughout the body. Or to put it another way – it knows which organs or muscles need more blood. If it is damaged, the athlete's performance will be affected.According to a study, a single hamburger can not only affect blood flow, but also increase inflammation levels by as much as 70%.
Plant proteins come packed with minerals, antioxidants, phytochemicals and vitamins that reduce inflammation and are good for the microbiome. In this way, the blood supply and performance are optimized.Vegan-eating professionals include Serena Williams, Lewis Hamilton,Novak Djokovicand also the German “Strongman” Patrick Boboumian. They are all clear proof that you can break world records even without animal products. The high proportion of fruit and vegetables in the vegan diet brings further advantages for physically active people. They supply our body with complete minerals, vitamins and secondary plant substances that have an anti-inflammatory effect. This in turn contributes to faster muscle regeneration and strengthening of the immune system.
The plant-based diet doesn't make you feel full
This myth is mainly based on people's opinions about what vegans eat. There is still a misconception that a vegan diet means only eating boring salads and tofu. Legumes, grains, nuts and vegetables are also part of the menu and since these foods are very rich in fiber, they ensure that you feel full for longer. And like any other form of nutrition, it requires planning, at least at the beginning.
Eating soy is unhealthy
Veggie minced meat, soy yoghurt or milk – soy-based products are becoming increasingly popular and have become an integral part of a vegan diet. The soybean is characterized by a high content of proteins, fiber and antioxidants and is a very healthy legume.Soy products do not increase itEstrogenMirror. They contain compounds that look like estrogen but work in the opposite way and can block some of our estrogen receptors. This is how you prevent the real estrogen sources from docking. However, these compounds are gradually dissolved during the digestive process and have almost no effect on our body. Foods that contain real estrogen include animal products such as eggs, chicken and dairy products. They can significantly influence the body's hormone levels.Drinking cow's milk alone can increase a man's estrogen levels by 26% and decrease testosterone levels by 18% in just 1 hour.Several scientific studies have already disproved all of these myths about soybeans and proven that consuming soy products has no negative effects on health.
Veganism is an eating disorder
The media is increasingly trying to associate the vegan diet with mental illnesses such as anorexia or orthorexia. It is important to understand that a plant-based diet can be a symptom of an eating disorder, but is not necessarily the cause. Typical of orhorexia nevrosa is the obsessive and excessive fixation on healthy foods. Although this could lead to eliminating unhealthy animal products from your diet, it has nothing to do with a plant-based diet. Some people even avoid fruits and vegetables because they can be contaminated with pesticides. Veganism has become a kind of philosophy of life for many. The focus is not only on food, but also avoids clothing made from leather, wool, fur, silk and down and only uses cosmetics that have not been tested on animals. Therefore, it would be wrong to call veganism an eating disorder.
