Myth: A Plant-Based Diet Does Not Contain Enough Protein
Pulses, soya products, nuts, seeds and grains contain protein. The Harvard T. H. Chan School of Public Health states that people who do not consume animal-derived foods can obtain the amino acids they need by eating a variety of plant protein sources throughout the day.
Myth: Soya Is a Poor-Quality Source of Protein
Soya protein contains all nine essential amino acids. Soya foods are also sources of fibre, B vitamins, potassium and magnesium.
Myth: You Cannot Build Muscle on a Vegan Diet
Research involving young men undertaking resistance training found that, with an equal and adequate protein intake, an entirely plant-based diet supported gains in muscle mass and strength similarly to a mixed diet.
Myth: A Vegan Diet Is Always Suitable for Children Without Further Planning
ESPGHAN recommends regularly monitoring the growth, diet and nutritional status of children who follow a vegan diet. Particular attention must be paid to their intake of protein, omega-3 fatty acids, calcium and iron, and the necessary vitamin B12 supplementation must be ensured.
Myth: Eating Vegan Has to Be Expensive
Specialised meat and cheese substitutes may be more expensive, but pulses, grains, potatoes and seasonal foods can form the basis of a vegan diet. A study examining the cost of healthy and sustainable diets found that vegan options were among the most affordable in higher-income countries.
Myth: Vegan Foods Are Unnatural and Therefore Cannot Be Healthy
From a nutritional perspective, labelling a food as plant-based, animal-derived, natural or vegan does not in itself determine its quality. The WHO assesses a healthy diet according to whether it is nutritionally adequate, balanced, varied and moderate, and whether it limits foods high in salt, sugar and unhealthy fats.
Myth: A Vegan Diet Automatically Protects Against Disease
Appropriately planned vegetarian and vegan diets can provide adults with sufficient nutrients and may offer long-term benefits for some markers of cardiometabolic health. The outcome, however, depends on the quality of the diet. Information about the long-term effects of vegan diets is not complete in every area.
Myth: Every Product Labelled Vegan Is Healthy
The label ‘vegan’ primarily indicates the absence of animal-derived ingredients, not the product's overall nutritional quality. Some vegan substitutes may contain large amounts of salt, saturated fat or sugar.
