Hey there, friend!
If you’ve ever thought about going vegan, you’ve probably heard a lot of opinions—some encouraging, some… not so much. “You won’t get enough protein,” “It’s way too expensive,” or my personal favorite: “But what can you eat?”
Sound familiar?
The truth is, veganism is often misunderstood. And like any lifestyle choice, it’s surrounded by myths and misconceptions. But here’s the thing: those myths might be holding you (or someone you know) back from exploring a plant-based lifestyle that could be healthier, kinder, and more sustainable.
So today, we’re diving into the biggest myths about going vegan and separating fact from fiction. Whether you’re vegan-curious, already plant-based, or simply here for the tea, let’s break this down together!
Myth 1: Vegans Don’t Get Enough Protein
The Claim:
“You can’t get enough protein without eating meat.”
The Truth:
This is hands-down the most common myth about veganism—and it’s just not true. Protein is found in so many plant-based foods! In fact, the average person likely consumes more protein than their body actually needs.
Protein-Packed Vegan Foods:
- Legumes: Lentils, chickpeas, and black beans
- Soy Products: Tofu, tempeh, edamame
- Whole Grains: Quinoa, farro, oats
- Nuts and Seeds: Almonds, chia seeds, hemp seeds
- Vegetables: Spinach, broccoli, and even potatoes have protein!
For context, the Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight—and most vegans meet or exceed this easily.
Pro Tip: Pair protein sources (like beans and rice) for a complete amino acid profile, though it’s not necessary to combine them in the same meal.
Myth 2: Veganism Is Too Expensive
The Claim:
“Only rich people can afford to go vegan.”
The Truth:
Sure, you can spend a lot on artisan vegan cheeses and mock meats, but the foundation of a plant-based diet is incredibly affordable. Think about it: beans, rice, lentils, oats, seasonal veggies—these are some of the cheapest staples you can buy!
Money-Saving Tips:
- Buy in Bulk: Stock up on dry goods like beans, lentils, and grains from bulk bins.
- Cook at Home: Eating out can get pricey, but homemade meals are budget-friendly.
- Go Seasonal: Buy fruits and veggies that are in season for the best prices and flavors.
- Embrace Frozen Produce: Frozen fruits and vegetables are often cheaper and just as nutritious as fresh.
The bottom line? Going vegan doesn’t mean breaking the bank. In fact, many people save money by cutting out animal products.
Myth 3: Veganism Is Inconvenient
The Claim:
“It’s impossible to find vegan options when eating out or traveling.”
The Truth:
Ten years ago, this might have been true—but not anymore! Veganism is on the rise, and restaurants, fast food chains, and grocery stores are catching on.
Vegan-Friendly Dining Tips:
- Research Ahead: Use apps like HappyCow to find vegan-friendly spots nearby.
- Get Creative: Most restaurants can accommodate vegans if you politely ask for modifications (like swapping cheese for avocado).
- Pack Snacks: Keep vegan snacks like nuts, granola bars, or fruit handy for travel days.
From vegan burgers at fast food chains to oat milk at coffee shops, it’s easier than ever to find plant-based options on the go.
Myth 4: Vegan Food Is Bland and Boring
The Claim:
“You’ll miss out on all the good flavors if you go vegan.”
The Truth:
Let’s squash this one right now: vegan food can be just as flavorful and indulgent as non-vegan food. The key? Spices, sauces, and creativity.
Flavorful Vegan Foods You’ll Love:
- Creamy Cashew Cheese: A perfect dip for crackers or veggies.
- Jackfruit Pulled “Pork”: Packed with BBQ flavor and perfect for sandwiches.
- Coconut Curry: Rich, aromatic, and endlessly customizable.
- Desserts: Think vegan brownies, ice cream, or even tiramisu—delicious, dairy-free, and crowd-pleasing!
From hearty stews to indulgent desserts, plant-based cuisine is anything but boring.
Myth 5: Vegans Are Always Hungry
The Claim:
“You’ll never feel full without meat and dairy.”
The Truth:
Plant-based meals can be incredibly filling when they include a balance of macronutrients: protein, healthy fats, and carbs. Foods like quinoa bowls, nut butter toast, and lentil soups are all satisfying and nutrient-dense.
If anything, vegan meals often pack more fiber, which keeps you feeling fuller for longer.
Myth 6: Veganism Isn’t Healthy
The Claim:
“Going vegan will make you weak or nutrient-deficient.”
The Truth:
A well-planned vegan diet can be one of the healthiest ways to eat. It’s linked to lower risks of heart disease, high blood pressure, type 2 diabetes, and certain cancers.
Key Nutrients to Watch:
- B12: Take a supplement or consume fortified foods (like nutritional yeast or plant-based milks).
- Omega-3s: Flaxseeds, chia seeds, and walnuts are great sources.
- Iron: Found in lentils, beans, tofu, and dark leafy greens (pair with vitamin C for better absorption).
- Calcium: Look for fortified plant milks, tofu, and leafy greens like kale and bok choy.
When balanced, a vegan diet can be incredibly nourishing.
Myth 7: Veganism Is All or Nothing
The Claim:
“If you can’t commit 100%, there’s no point.”
The Truth:
Every little step counts! Whether you’re meatless one day a week, swapping dairy milk for almond milk, or going fully vegan, every plant-based choice makes a difference for your health, the planet, and animals.
Final Thoughts: Debunking Vegan Myths for Good
The myths about veganism might be persistent, but they’re no match for the facts. Whether you’re considering going vegan or just curious, it’s important to approach these misconceptions with an open mind and a bit of research.
At the end of the day, veganism isn’t about perfection—it’s about making choices that align with your values and work for your lifestyle. So go ahead, grab that chickpea curry, whip up a batch of vegan brownies, and enjoy the journey. You’ve got this!
Kristyn Medeiros 