Top 10 Myths About Vegan Nutrition Debunked

Q: Are avocados and almonds unsustainable?

While transportation plays a role, the environmental impact of plant-based foods like avocados and almonds is still far lower than that of animal products.

Are you curious about the truth behind the most common misconceptions surrounding vegan nutrition? Prepare to have your beliefs challenged as we explore the compelling evidence that debunks the top 10 myths about plant-based diets. From concerns over protein and calcium to the sustainability of vegan food choices, this comprehensive article will arm you with the knowledge to make informed decisions for a healthier, more ethical lifestyle.

Key Takeaways

Vegan diets can provide all the essential nutrients, including protein, calcium, and iron.
Contrary to popular belief, a vegan diet is often more affordable than one that includes meat and dairy.
Human physiology is better suited for a plant-based diet than a meat-based one.
Soy foods are safe and offer numerous health benefits when consumed in moderation.
Veganism has a long history and continues to gain popularity as a sustainable and ethical way of living.

Eager to learn the truth and debunk the myths? Let’s dive in and explore the fascinating world of vegan nutrition together. Prepare to be enlightened and empowered to make healthier, more sustainable choices.

How much do you really know about the nutritional needs and benefits of a vegan diet¹? After all, over 70% of the world’s population are lactose intolerant¹, and many people in the UK are opting for plant-based milks, with almost half of 25 to 44-year-olds choosing dairy alternatives¹. The evidence shows that vegans have a lower risk of obesity, diabetes, heart disease, and cancer compared to non-vegans¹. So, let’s uncover the truth and dispel the myths that may be holding you back from embracing a plant-based lifestyle.

Being Vegan is Expensive

While some vegan processed foods and restaurant options may be pricier, a vegan diet based on whole plant foods like fruits, vegetables, grains, and legumes is generally more affordable than a diet including meat and dairy. In fact, a study found that a vegan diet costs $750 less per year than a diet that includes meat and dairy products².

Vegan staples like beans, lentils, tofu, and whole grains are some of the most affordable foods available³. These plant-based protein sources are significantly more cost-effective compared to animal-based proteins². Purchasing dried beans and grains in bulk is a simple way for vegans to stock up on nutritious and budget-friendly items².

Homemade vegan meals are also much more affordable than eating out or buying pre-packaged vegan products². While meat substitutes and vegan cheeses may be pricier, these specialty items are not necessary to maintain a balanced and cost-effective vegan diet².

One key tip for eating vegan on a budget is to shop at farmers’ markets or directly from local farmers, where produce and other whole food items are often significantly less expensive than at supermarkets². Additionally, utilizing pantry staples like rice, beans, and canned vegetables is a great way for vegans to save money while still enjoying a nutritious diet².

Contrary to the misconception that being vegan is expensive, a plant-based diet focused on whole foods can be surprisingly affordable⁴. With some smart shopping strategies and a bit of meal planning, vegans can enjoy a nutritious and cost-effective lifestyle².

Vegan Diets Lack Protein

Contrary to popular belief, protein is readily available from a variety of plant sources⁵. In fact, various plant-based foods are high in protein, including seitan, tofu, lentils, chickpeas, beans, spelt, spirulina, quinoa, oats, wild rice, seeds, and nuts⁵. With proper planning, vegans can easily meet their protein needs⁵.

A whole food, plant-based (WFPB) diet that emphasizes vegetables, fruits, whole grains, legumes, nuts, and seeds, with minimal processed foods, is considered filling, affordable, and enjoyable to follow⁶. Plant-based sources like beans, lentils, chickpeas, quinoa, tofu, oats, and broccoli can naturally meet protein needs when following a balanced diet with adequate calories⁶.

Studies show that vegetarians generally consume as much iron as, or slightly more than, omnivores⁷. Lentils, beans, tofu, nuts, seeds, green leafy veggies, and whole grains are rich sources of non-heme iron for vegans⁷. Adding vitamin C to a meal increases iron absorption to almost 30%⁷.

Contrary to the myth, a well-planned vegan diet can provide all the necessary nutrients, including protein, iron, calcium, and vitamin B12⁶. With a diverse range of plant-based options, vegans can easily meet their protein requirements and maintain a healthy, balanced diet⁵⁶⁷.

Humans are Designed to Eat Meat

Contrary to popular belief, evidence suggests our ancient ancestors were more herbivorous than carnivorous. In fact, human physiology is better suited for a plant-based diet than a meat-based one⁸.

Our blunt teeth, soft fingernails, long intestines, and carbohydrate-digesting enzymes are all characteristics that indicate we are better adapted to consume plant foods rather than meat. As stated by Dr. William C. Roberts, Editor-in-Chief of The American Journal of Cardiology, “human beings have characteristics of herbivores, not carnivores.”⁸

Interestingly, studies show that our ancestors consumed a much more plant-based diet, feasting on roasted root vegetables, leafy greens, celery, figs, nuts, seeds, and even quinoa-like chenopodium seeds⁸. This evidence contradicts the common notion that humans are inherently designed to be meat-eaters.

As the popularity of plant-based diets continues to grow, it’s essential to recognize that our human anatomy and evolution point to a more herbivorous past⁹. By embracing a balanced, whole-food, plant-based diet, we can align our eating habits with our natural physiological tendencies and reap the numerous health and environmental benefits that come with this way of eating⁹.

“Human beings have characteristics of herbivores, not carnivores.”

– Dr. William C. Roberts, Editor-in-Chief of The American Journal of Cardiology

Chicken is a Healthy Option

When it comes to making healthy dietary choices, the notion of chicken as a “healthy” meat option has come under scrutiny. While chicken was once touted as a leaner alternative to red meat, modern poultry breeding practices have led to a significant increase in the fat content of chicken, much of which is saturated fat¹⁰. This high intake of saturated fat has been linked to an increased risk of various cancers, heart disease, and diabetes¹⁰.

For those seeking a healthier meat alternative, a closer look at the nutritional profiles of chicken versus plant-based options reveals some interesting insights¹¹. Vegan chicken substitutes can provide a comparable amount of protein to traditional chicken, while offering significantly less saturated fat and cholesterol¹¹. Additionally, many plant-based chicken alternatives are rich in fiber, a nutrient often lacking in animal-based diets.

Nutrient	Vegan Chicken (100g)	Traditional Chicken (100g)
Calories	180	239
Potassium	73 mg	223 mg
Carbohydrates	13 g	0 g
Sodium	335 mg	82 mg
Protein	21 g	27 g
Fiber	2 g	0 g
Sugar	6 g	0 g
Cholesterol	0 mg	88 mg
Fat	5.4 g	14 g

When it comes to poultry nutrition, chickpeas and other legumes offer a healthier alternative to traditional chicken¹¹. These plant-based proteins are not only lower in saturated fat and cholesterol, but they also provide a host of additional beneficial nutrients like fiber, vitamins, and minerals¹¹. For those looking to improve their chicken health, exploring healthy meat alternatives like chickpeas and other poultry nutrition options may be a wise choice¹².

You Need Cow’s Milk for Calcium

For years, the dairy industry has perpetuated the myth that cow’s milk is the only reliable source of calcium for strong bones and teeth. However, this couldn’t be further from the truth¹³. In fact, research has shown that whole food plant-based diets are associated with lower rates of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer¹³. The reality is that many plant-based foods are excellent sources of calcium, making cow’s milk unnecessary for meeting our calcium needs.

Abundant Plant-Based Calcium Sources

Contrary to popular belief, calcium is readily available from a variety of plant-based foods¹⁴. Out of 233 plant-based milk products analyzed, only 28 had as much or more protein, vitamin D, and calcium as cow’s milk¹⁴. Some excellent plant-based calcium sources include:

Leafy greens like kale, collards, and bok choy
Tofu and tempeh
Fortified plant-based milks and yogurts
Nuts and seeds, such as almonds, tahini, and chia seeds
Whole grains like quinoa and fortified breads

Additionally, vitamin D, which is essential for calcium absorption, can be obtained primarily from sunshine exposure¹³. A study published in the Journal of the Academy of Nutrition and Dietetics found that vegans and vegetarians have similar calcium intakes and bone mineral density to omnivores¹³.

The Myth of Dairy Necessity

The belief that cow’s milk is necessary for calcium is a pervasive myth¹⁵. A large-scale Harvard study with 72,000 women over two decades found no evidence that drinking milk prevents bone fractures or osteoporosis¹⁵. In fact, more than 60 percent of people are lactose intolerant, resulting in symptoms like cramping, diarrhea, and bloating¹⁵. Furthermore, regular consumption of dairy has been linked to various cancers, such as prostate, lung, breast, and ovarian cancers¹⁵.

With so many delicious and nutritious plant-based calcium sources available, there’s no need to rely on cow’s milk to meet your calcium needs. By incorporating a variety of calcium-rich whole foods into your diet, you can support your bone health and overall well-being without the drawbacks of dairy consumption.

“Dairy is not required for optimal health or calcium status, and removing it from the diet does not put individuals at risk for calcium deficiency or osteoporosis.” – Harvard School of Public Health¹⁵

In conclusion, the notion that cow’s milk is the only reliable source of calcium is simply a myth. With a diverse range of plant-based calcium sources available, individuals can easily meet their calcium needs through a well-planned vegan or vegetarian diet, without the potential downsides of dairy consumption¹³¹⁵¹⁴.

Vegan Diets are Unhealthy

Contrary to popular belief, a well-planned vegan diet can provide numerous health benefits and support healthy living at all ages¹⁶. Studies suggest strong links between the consumption of animal products and the development of cardiovascular disease, chronic respiratory disease, diabetes, and cancer¹⁶. In fact, plant-based diets are associated with lower risks of heart disease, diabetes, and cancer¹⁶.

While some vegan processed foods and restaurant options may be pricier, a vegan diet based on whole plant foods like fruits, vegetables, grains, and legumes is generally more affordable than a diet including meat and dairy¹⁶. The demand for vegan substitutes for animal-based foods is not high yet, which contributes to their higher cost¹⁶.

Contrary to the myth, a well-balanced vegan diet can provide all the necessary nutrients, including protein, calcium, and iron¹⁶. Dark leafy greens, cruciferous vegetables, tahini, dried figs, almonds, soybeans, chickpeas, and seaweed are rich sources of calcium for vegans¹⁶. Broccoli, spinach, tofu, lentils, chickpeas, amaranth, nutritional yeast, spirulina, soymilk, and green peas are foods that help vegans obtain enough protein¹⁶. Coconut milk, oat milk, and almond milk are alternatives to animal milk¹⁶.

Soy-based foods are rich in isoflavones, compounds that may have estrogen-like effects but are considered safe for consumption by humans¹⁶. Furthermore, a well-balanced vegan diet is deemed healthy, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases according to the American Dietetic Association¹⁶.

“A well-planned vegan diet can support healthy living at all ages according to the British Dietetic Association.”¹⁶

In conclusion, a thoughtfully planned vegan diet can offer numerous health benefits and support overall well-being, contrary to the common misconception that it is inherently unhealthy¹⁶¹⁷.

Avocados and Almonds are Unsustainable

When it comes to vegan diets, there is a common misconception that certain plant-based foods, like avocados and almonds, are unsustainable. However, the reality is quite different. While transportation does play a role, the overall environmental impact of these plant-based foods is still far lower than that of animal products, including locally sourced meat and dairy¹⁸.

The global livestock industry is a major contributor to the climate crisis, occupying 83% of global farmland yet producing just 18% of food calories¹⁸. In contrast, plant-based foods like avocados and almonds have a significantly lower carbon footprint. Avocados generate a third of the emissions of chicken, a quarter of those of pork, and a 20th of beef¹⁸. Similarly, almond milk has lower carbon emissions and land/water use than cow’s milk, and traditional almond production in Southern Europe uses no irrigation at all¹⁸.

The environmental impact of plant-based foods extends beyond just their production. Transitioning to a predominantly plant-based flexitarian diet could free up both pasture and cropland, allowing for the natural vegetation to be restored¹⁸. This could remove greenhouse gases equivalent to about 8 billion tonnes of carbon dioxide per year from the atmosphere, approximately 15% of the world’s total greenhouse gas emissions¹⁸.

While it’s true that some vegan processed foods and restaurant options may be more expensive, a whole-food, plant-based diet focused on fruits, vegetables, grains, and legumes is generally more affordable than a diet including meat and dairy¹⁹. Furthermore, the long-term health and environmental benefits of a vegan diet make it a sustainable and ethical choice for conscious consumers¹⁸.

In conclusion, the notion that avocados and almonds are inherently unsustainable is a myth. When considered in the broader context of the environmental impact of animal agriculture, these plant-based foods emerge as far more sustainable options that can be enjoyed guilt-free by eco-conscious vegans¹⁸¹⁹.

Vegans Need Supplements

While a well-planned vegan diet can provide all the necessary nutrients, there are a few supplements vegans may need to ensure adequate intake. One of the most important is vitamin B12, which is vital for nerve function and DNA synthesis. Approximately 52% of vegans are deficient in this essential nutrient²⁰. Fortunately, vegans can obtain B12 from fortified plant-based milks, nutritional yeast, and B12 supplements.

Another nutrient that may require supplementation is omega-3 fatty acids. The conversion rate of plant-based alpha-linoleic acid (ALA) to the beneficial EPA and DHA is quite low, around 0.5-5% and 5-10%, respectively²⁰. To ensure adequate intake of these omega-3s, vegans may benefit from taking an algae-based supplement.

Iron is also a concern for some vegans, as the non-heme iron found in plants is absorbed at a much lower rate than the heme iron in animal products, about 1-10% versus 25-30%²⁰. Consuming vitamin C-rich foods can help improve iron absorption. Additionally, a well-varied diet providing a range of plant-based protein sources like legumes, nuts, seeds, and whole grains can ensure all essential amino acids are met²⁰.

Nutrient	Vegan Food Sources	Absorption Rate
Vitamin B12	Fortified plant-based milks, nutritional yeast	~52% of vegans deficient²⁰
Omega-3s (ALA, EPA, DHA)	Walnuts, flaxseeds, chia seeds	0.5-5% ALA to EPA/DHA²⁰
Iron	Lentils, spinach, tofu	1-10% absorption rate²⁰
Protein	Legumes, nuts, seeds, whole grains	Well-varied diet can meet needs²⁰

While a well-planned vegan diet can meet all nutritional requirements, supplements like a vegan multivitamin can be a cost-effective way to ensure adequate intake of any nutrients that may be challenging to obtain in sufficient amounts from food alone²⁰. The key is to be mindful of your nutrient needs and make adjustments as needed to maintain optimal health on a plant-based diet.

“Nutritionally, a vegan diet is healthy when well planned; it requires attention to balance and nutrition.”²⁰

Soy Foods are Harmful

Contrary to popular belief, soy foods are not only safe but also offer numerous health benefits when consumed in moderation²¹. A systematic review and meta-analysis found that higher dietary soy intake was inversely related to breast cancer risk, regardless of estrogen receptor breast cancer phenotypes²¹. Additionally, soy-based isoflavones were shown to reduce the frequency and severity of menopausal hot flashes in a systematic review and meta-analysis of randomized controlled trials²¹.

The notion that soy interferes with sexual development or fertility has been debunked²¹. In fact, soy provides an excellent source of plant-based protein, healthy fats, antioxidants, B vitamins, and iron²². Soy protein has been shown to lower cholesterol and reduce the risk of heart disease²². Furthermore, girls who consume soy have a lower risk of breast cancer as adults, and soy intake after a breast cancer diagnosis may improve survival²¹.

While deforestation for soy production is an environmental concern, it’s important to note that over 70% of the world’s soy is fed to livestock, not consumed by vegans²¹. A 3-ounce serving of tofu contains 20 mg of soy isoflavones, which is considered a low amount²³. Beneficial soy intake for pregnancy ranges from 6 to 40 grams per day, according to reviewed studies²³.

Contrary to some claims, soy does not negatively impact testosterone levels in men²³. A review of 38 studies on soy and male hormones found that soy consumption did not affect testosterone levels²³. Additionally, soy formula is not associated with developmental abnormalities, and it is fortified with nutrients to be comparable to cow’s milk²³.

In conclusion, soy foods are a safe and nutritious part of a balanced diet²². Soybeans are the only legume considered a “complete protein,” containing all nine essential amino acids²². Soy is an excellent source of protein, unsaturated fats, iron, calcium, potassium, and B vitamins²². Numerous studies have found no adverse effects of soy food intake on breast cancer occurrence or deaths, and moderate to higher consumption may even protect against breast cancer and reduce recurrence²².

“Soy is budget-friendly, versatile, nutrient-packed, and a great source of plant-based protein.”

Vegans Don’t Get Enough Iron

Contrary to popular belief, vegans can easily meet their iron needs through a well-planned plant-based diet. In fact, a large study found that vegans had the highest iron intake compared to meat-eaters, fish-eaters, and vegetarians²⁴. The key is to focus on incorporating a variety of iron-rich vegan foods into your meals.

Some of the best vegan sources of iron include whole grains, pulses (such as lentils, chickpeas, and beans), seeds (like chia, hemp, and flax), dried fruit, and dark leafy greens²⁵. Pairing these iron-rich foods with vitamin C-rich fruits and vegetables can also help boost iron absorption²⁴.

While it’s true that plant-based iron may not be as easily absorbed as the heme iron found in meat, a varied vegan diet can still provide ample amounts of this essential mineral²⁶. With a little planning and mindfulness, vegans can easily meet their iron requirements and enjoy the many health benefits of a plant-based lifestyle.

“Contrary to popular belief, vegans can easily meet their iron needs through a well-planned plant-based diet.”

Veganism is Just a Fad

Contrary to the misconception that veganism is just a passing trend, this plant-based way of living has a rich history dating back thousands of years²⁷. The modern vegan movement began in 1944 when Briton Donald Watson coined the term and founded The Vegan Society, which is still actively promoting this sustainable and ethical lifestyle over 76 years later²⁷. This longevity demonstrates that veganism is far from a fleeting fad, but rather a deeply rooted and continuously growing movement.

The popularity of veganism has only increased in recent decades, with more and more people embracing plant-based alternatives to animal products each year²⁸. Research suggests that vegans generally enjoy a lower risk of chronic diseases, healthier weights, and longer life expectancies compared to omnivores²⁸. Moreover, the environmental benefits of a plant-based diet, such as reduced greenhouse gas emissions and water usage, have further fueled the surge in vegan adoption²⁸.

Veganism has also become increasingly diverse and accessible, attracting a wide range of demographics²⁷. From BIPOC celebrities to members of the Rastafarian religion, the vegan movement has transcended traditional boundaries, proving that plant-based eating is not limited to a specific race or socioeconomic status²⁷. Furthermore, the availability of affordable vegan staples and the expansion of plant-based options in restaurants have made this lifestyle more attainable than ever before²⁷.

As the vegan movement continues to evolve and gain momentum, it’s clear that this is far from a fleeting trend²⁸. With its deep roots, growing popularity, and diverse appeal, veganism has established itself as a sustainable and ethical way of living that is here to stay²⁷²⁸.

“Veganism is not a fad or a trend, but a way of life that has been embraced by people around the world for centuries. As the movement continues to gain momentum, it’s clear that this is a lasting and meaningful shift towards a more compassionate and sustainable future.”

You Can’t Get Enough B12 on a Vegan Diet

Contrary to popular belief, vegans can indeed obtain sufficient amounts of vitamin B12 from their diet. While it’s true that vitamin B12 is traditionally obtained from animal sources, there are plenty of vegan-friendly options available to ensure vegans meet their B12 needs.

One of the most common vegan sources of B12 is fortified plant-based milks. Many vegan milks are fortified with B12, providing a reliable way for vegans to get this essential nutrient²⁹ Nutritional yeast is another excellent source, as it’s often fortified with B12²⁹.

For vegans who may not be getting enough B12 from their diet, B12 supplements are an easy and effective solution. Taking a B12 supplement can ensure that vegans meet their recommended daily intake of this vital nutrient³⁰

It’s important to note that while very low B12 intakes can cause anemia and nervous system damage, most vegans consume enough B12 to avoid these serious issues²⁹. However, some vegans may not get enough to minimize the potential risk of heart disease or pregnancy complications²⁹.

By incorporating fortified plant-based milks, nutritional yeast, and B12 supplements into their diet, vegans can easily meet their B12 needs and enjoy the numerous benefits of a plant-based lifestyle. Modern food production has eliminated natural B12 from the food supply for both humans and farmed animals, making it necessary for all individuals, vegan or not, to consider B12 supplementation³¹

“Two subgroups of vegans at particular risk of B12 deficiency are long-term vegans who avoid common fortified foods and breastfed infants of vegan mothers whose own intake of B12 is low.”²⁹

In conclusion, with a little knowledge and the right dietary choices, vegans can easily obtain sufficient amounts of vitamin B12, ensuring they maintain optimal health and well-being on their plant-based journey²⁹³⁰³¹.

Vegans Have Less Energy

Contrary to the widespread misconception, many top athletes and endurance competitors have found immense success on a vegan diet. These plant-based powerhouses prove that a vegan lifestyle can provide ample energy to fuel an active lifestyle³².

Take the case of ultramarathon runner Scott Jurek, who has set numerous records and won prestigious races like the Western States 100-Mile Endurance Run while following a vegan diet³². Similarly, vegan triathlete Rich Roll has completed the notoriously challenging “Epic 5” challenge, consisting of 5 Ironman-distance triathlons on 5 Hawaiian islands in under a week³².

Even tennis superstar Venus Williams has credited her transition to a vegan diet for helping her manage her autoimmune condition and maintain her competitive edge on the court³³. These examples demonstrate that a plant-based diet can provide the necessary energy and nutrients to fuel an active, athletic lifestyle.

The myth that vegans have less energy is simply unfounded. In fact, studies show that vegan diets can support athletic performance and recovery just as effectively as diets that include animal products³². By focusing on whole, nutrient-dense plant foods, vegan athletes are able to meet their high energy demands and achieve remarkable feats of strength and endurance.

“I feel stronger, healthier, and more energetic than I’ve ever been.”
– Chris Smalling, Vegan Football Player

The success of vegan athletes serves as a powerful testament to the ability of a plant-based diet to support an active, high-performance lifestyle³³. By embracing the numerous benefits of a vegan diet, individuals of all fitness levels can unlock their full potential and thrive in their pursuit of an active vegan lifestyle³²³³²⁸.

Conclusion

This comprehensive article has successfully debunked the top 10 myths surrounding vegan nutrition. From concerns about protein, calcium, and B12 to misconceptions about cost, sustainability, and energy levels, the facts presented demonstrate that a well-planned vegan diet is not only healthy but can also be more affordable and environmentally friendly than a diet that includes animal products³⁴. Veganism offers numerous benefits for both personal and planetary health, making it a sustainable and ethical choice for many³⁵.

The data shows that over 10 years of being vegan, no protein deficiency cases have been encountered³⁴, and that vegan athletes and bodybuilders have proven a plant-based diet can provide all necessary nutrients for optimal health and fitness³⁵. Additionally, vegans tend to have lower rates of heart disease, high blood pressure, and certain types of cancer compared to meat-eaters³⁵.

Despite common misconceptions, a vegan diet based on whole plant foods is generally more affordable than a diet including meat and dairy³⁵. Furthermore, the increased popularity of veganism has led to a wider range of vegan options at affordable prices in grocery stores and restaurants³⁵. With a focus on nutrient-dense plant-based ingredients, vegans can enjoy flavorful and satisfying meals that support a balanced diet³⁵.

FAQ

Is being vegan expensive?

Do vegan diets lack protein?

Protein is readily available from plant sources like legumes, nuts, seeds, whole grains, and even vegetables. With proper planning, vegans can easily meet their protein needs.

Are humans designed to eat meat?

Evidence suggests our ancestors were more herbivorous than carnivorous, and human physiology is better suited for a plant-based diet than a meat-based one.

Is chicken a healthy option?

No, selective breeding has led to modern chickens providing more calories from fat than protein, much of which is saturated fat, increasing the risk of various health issues.

Do you need cow’s milk for calcium?

Many plant-based foods like leafy greens, tofu, fortified plant milks, and nuts are excellent sources of calcium, making cow’s milk unnecessary.

Are vegan diets unhealthy?

No, vegan diets are associated with a lower risk of obesity, diabetes, heart disease, and cancer compared to diets that include meat and dairy.

Are avocados and almonds unsustainable?

While transportation plays a role, the environmental impact of plant-based foods like avocados and almonds is still far lower than that of animal products.

Do vegans need supplements?

Vegans may need to supplement with vitamin B12, but this can be easily achieved through fortified plant-based milks, nutritional yeast, and B12 supplements.

Are soy foods harmful?

Contrary to popular belief, soy foods are safe and offer numerous health benefits when consumed in moderation.

Do vegans not get enough iron?

Vegans can easily meet their iron needs through whole grains, pulses, seeds, dried fruit, and dark leafy greens, often with higher intake than non-vegans.

Is veganism just a fad?

Veganism has a long history dating back thousands of years and continues to gain popularity as a sustainable and ethical way of living.

Can’t you get enough B12 on a vegan diet?

Vegans can meet their B12 needs through fortified plant-based milks, nutritional yeast, and B12 supplements.

Do vegans have less energy?

Many top athletes and endurance competitors thrive on a vegan diet, proving that it can provide ample energy for an active lifestyle.