{"id":18116,"date":"2020-03-11T17:44:00","date_gmt":"2020-03-11T17:44:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=18116"},"modified":"2021-06-02T00:08:35","modified_gmt":"2021-06-02T00:08:35","slug":"plant-based-diet-myths","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/","title":{"rendered":"A Dietitian Debunks 5 Plant-Based Diet Myths"},"content":{"rendered":"Jessica Bippen, MS, RD<\/a>, puts five plant-based diet myths to rest<\/a>.<\/em>\r\n\r\nHave you thought about adopting a whole-food plant-based diet, only to reconsider after hearing you wouldn\u2019t get enough protein<\/a>? This misconception is only one of the many about plant-based diets<\/a>.\r\n\r\nWith so much misinformation out there, it\u2019s easy to shy away from this healthy way of eating. But now it’s time to set the record straight by looking at nutritional truths behind plant-based diets.\r\n

5 Plant-Based Diet Myths, DebunkeD<\/h2>\r\n

Myth #1: You can\u2019t get enough protein on a plant-based diet<\/h3>\r\nThis myth is the most common by far\u2014but protein<\/a> is abundant in all foods. Yes, that\u2019s right! All foods (even fruit!) contain protein. And while fruit isn\u2019t considered a \u201cgood\u201d source of protein, it just goes to show that protein isn\u2019t limited to animal products.\r\n\r\nFor most people, the Recommended Daily Allowance (RDA) for protein<\/a>\u00a0is 0.8 grams of protein per kilogram of healthy body weight. You can easily meet this quota through a plant-based diet. Good sources of plant-based protein include bean, lentils, tofu, tempeh, nuts, seeds, and whole grains. If you\u2019re eating a wide variety of foods<\/a> and meeting your necessary calorie level, you can easily meet your protein needs.\r\n\r\n\"Man\r\n

Myth #2: You\u2019ll Be Deficient In B12<\/h3>\r\nVitamin B12<\/a> is a water-soluble vitamin that the body needs to produce red blood cells, synthesize DNA, and maintain optimum neurological function. It also helps the body with its metabolic functions, including turning food into\u00a0energy. Subtle symptoms of B12 deficiency<\/a> include fatigue, weakness, and difficulty thinking. Among others, more severe symptoms<\/a> include numbness or tingling in the hands\/feet, shortness of breath, and a swollen tongue.\r\n\r\nB12 is almost exclusively present in animal products because it\u2019s made by soil bacteria that animals eat; once ingested, the B12 remains in their bodies. There are no reliable sources of plant-based B12 found in nature. However, you can find plant-based products fortified with B12. These include nutritional yeast, cereals, and some plant-based milks, yogurts, and cheeses.\r\n\r\nMost people think that only vegans or plant-based dieters<\/a> need to supplement with vitamin B12. However, low B12 levels can occur even in individuals who consume animal products. But how come? You need a protein called intrinsic factor<\/a> to properly absorb B12. Many people don\u2019t naturally produce this protein, or they start producing less of it as they age.\r\n\r\nIn most cases, plant-based eaters should supplement with vitamin B12<\/a>. However, others may wish to get their B12 levels tested if they experience the symptoms mentioned above.\r\n

Myth #3: You need dairy for strong bones<\/h3>\r\nCalcium is the most abundant mineral in the body. It\u2019s needed for bone health, heartbeat regulation, effective blood clotting, and other metabolic functions. Yet despite Got Milk? campaigns and other dairy-industry funded research, these pro-dairy guidelines are outdated.\r\n\r\nNew research<\/a> shows that dairy<\/a> isn\u2019t as bone-protective as we thought. It also shows that calcium alone has no benefit in reducing fracture risk. Even the Harvard Nurses\u2019 Health Study<\/a> shows no correlation between increased dairy consumption and lowered risk of hip or arm fractures due to loss of bone tissue.\r\n\r\nFor strong bones, your body needs a combination of vitamin D<\/a>, vitamin K, magnesium, and calcium. You can meet your calcium requirements by choosing calcium-rich plant foods. These include dark leafy greens<\/a>, cruciferous vegetables, sesame seeds, tahini, almonds, fortified plant-based milks and yogurts, and calcium-set tofu. However, if you find it hard to eat these foods daily, taking a supplement that contains both calcium and vitamin D<\/a> can be beneficial.\r\n

Myth #4: Plant-Based Diets are Expensive<\/h3>\r\nPlant-based diets get a bad rap for being expensive. However, this myth couldn\u2019t be further from the truth! Most plant-based foods\u2014including lentils, beans, grains, and seasonal produce\u2014are among the most affordable. Larger expenses arise when you choose to purchase “fancy” plant-based foods like nut-based cheeses, alt milks, ice creams, and packaged snacks.\r\n\r\nFor greater savings, purchase your plant-based staples from the bulk bins. This grocery hack cuts costs because companies don\u2019t need to spend extra on packaging. Plus, you reduce waste by only purchasing the exact amount you need. Buying in-season, fresh produce can help your wallet too. If it\u2019s out of season, consider purchasing frozen or canned fruits and vegetables. You can also take things a step further by taking the time to meal prep<\/a>. In the long run, meal prep saves time and money, and prevents unnecessary food waste.\r\n\r\n\"Man\r\n

Myth #5: It\u2019s harder to gain muscle on a plant-based diet<\/h3>\r\nThis common plant-based diet myth follows closely behind the one concerning protein. Many people in the fitness world who care deeply about muscle growth and physical performance have trouble accepting that meat isn\u2019t required to gain muscle.\r\n\r\nBut in order to gain muscle<\/a>, you both protein and carbohydrates, along with the correct exercise routine. Research shows that increases in muscle mass and strength are associated with protein, regardless of the source. In other words, your body is smart and doesn\u2019t differentiate whether the protein comes from plant or animal sources.\r\n\r\nNeed role models? Strongman competitor Patrik Baboumian, ultra-endurance athlete Rich Roll<\/a>, and countless other Olympians and bodybuilders<\/a> all follow a plant-based diet.\n
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Jessica Bippen, MS, RD, puts five plant-based diet myths to rest. Have you thought about adopting a whole-food plant-based diet, only to reconsider after hearing you wouldn\u2019t get enough protein? This misconception is only one of the many about plant-based diets. With so much misinformation out there, it\u2019s easy to shy away from this healthy […]<\/p>\n","protected":false},"author":19,"featured_media":18174,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[867,551,628,336],"coauthors":[],"class_list":["post-18116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-diets","tag-hacks","tag-protein","tag-vegan"],"acf":[],"yoast_head":"\nA Dietitian Debunks 5 Plant-Based Diet Myths | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Want to follow a plant-based diet, but concerned about potential obstacles? 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