Going Vegan? Myth vs Fact
Article by Olive Rosenvinge
Veganism is defined as a lifestyle that avoids all animal foods such as meat, dairy, eggs and honey; animal derived products like leather; and, as far as possible, products tested on animals.
This movement towards plant-based eating continues to grow year on year, and it's predicted that by 2025, a staggering one quarter of the UK will be vegan. Records were broken in January 2023, with more than 700,000 individuals from 228 countries took part in ‘Veganuary’.
Veganism has become much more popular over the last few years, in part due to the rise in concern of our climate crisis, exposure of the realities of the meat and dairy industries, along with growing evidence of the resulting health benefits.
But there's an overwhelming amount of information out there, and at times, it can seem difficult and confusing to know where to start. Mention the ‘V’ word on social media and you’ll provoke a debate about the merits and harms of a plant-only diet. But, by including more plants in the diet, we can improve our health and wellbeing, reduce cardiovascular disease risk, and not to mention, support the planet.
A survey conducted by researchers at the University of Bath found that the three biggest perceived drawbacks putting people off going vegan are taste, price and convenience. So in this blog, we explore four common myths about going vegan.
1. A vegan diet does not provide all the nutrients that adults need?
This is the most common myth among people considering a vegan diet.
Many plant-based foods are lower in protein, or they lack complete proteins. But this isn’t a problem. With proper planning, adults on a vegan diet can easily get enough protein. The key is to include a wide variety of different sources of protein throughout the day. These include legumes like beans, lentils, chickpeas, peas and peanuts, soya products like tofu, tempeh and soya milk, grains like pasta, rice, oats and bulgur wheat, as well as quinoa, nuts and seeds.
Ensuring you adopt a healthy vegan diet which is rich in whole foods such as vegetables, fruits, pulses, grains, nuts, and seeds you will get all the nutrients you need. In fact, studies have found that people who eat vegan foods tend to get more dietary fibre, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.
The only micronutrient that you can’t get from plant foods is vitamin B12, but most plant milk alternatives have B12 added to them, as do yeast extract and nutritional yeast flakes. Alternatively, taking a daily supplement containing 10 micrograms will safeguard you against deficiency. Additionally, you may need to obtain iodine from a supplement, as it is found in only very few plant foods. The Vegan Multivitamin from Rhitrition+ is perfect, as it supports a vegan diet with the four key nutrients – Vitamin B12, Iron, Iodine, and Selenium.
Some people also think plant proteins are inferior to animal proteins for muscle building. However, a recent review of nine studies showed that supplementing with soya protein produced similar gains in strength and muscle mass when compared with whey protein.
2. A vegan diet is more expensive
Scroll through the images of aspirational- looking vegan meals on Instagram or walk down the supermarket aisle full of vegan meat substitutes and convenience meals, and you’ll think that a vegan diet is expensive. But there are plenty of vegan ingredients that cost less than animal products. These include things like canned beans such as chickpeas and butterbeans, pasta, rice and dried lentils. They are inexpensive and are such an easy way to get your protein and fibre.
Yes, some of the meat substitutes, convenience options and vegan snacks and supplements can be pricey, but for daily cooking at home, making your own healthy vegan melas and snakes is a great way to keep costs down. Other ways to keep the cost down is by using frozen fruits and vegetables and buying items such as beans and pasta in bulk.
3. Preparing vegan meals is too time consuming
Of course, choosing complicated recipes and wasting time endlessly chopping vegetables and soaking beans and lentils is time consuming! But it doesn’t have to take much time or effort at all. With careful planning, as well as opting for convenience products like canned beans and lentils, pre-chopped garlic and onion, it doesn’t have to take much time at all.
Over time, making vegan meals with become second nature. The best way to combat the issue though is just through being organised. Get into the habit of thinking ahead, making a shopping list to get everything delivered in one big order and learning a few easy vegan recipes which you can adapt according to what’s in your fridge. Also consider batch cooking. It gives you the gift of time in the kitchen – double the quantity of whatever you’re cooking and save half for another day. You could also cook a whole week’s worth of food on a Sunday. These might include dishes like a lasagne, pasta sauces, curries and oven-roasted ratatouille with beans.
4. Vegan diets don’t provide enough energy
There’s no denying that it’s harder to keep on top of energy demands on a vegan diet. Plant-based foods tend to have a lower energy density than animal-based foods. Plants are generally more filling too because they are often high in fibre, meaning it can be difficult to eat large enough quantities. This could be a problem if you are an athlete or very active, as you could be under- fuelling your training. Your body won’t have enough energy left to support normal physiological functions. It can impact your health, put a ceiling on performance and eventually lead to low bone density.
Therefore, transition to a vegan diet slowly. Take the time to change your eating habits and find out what you are lacking. Swapping wholegrain rice, pasta or bread (which is high in fibre and therefore very filling), for white versions can make it easier at first. Things like nut butters, oils, nuts and seeds are an easy way to get calories up too!
Top tips when going vegan:
• Start slow
It takes some time to figure what works out for you and your body
• Make some clever food swaps
Replace foods such as dairy milk with fortified soya, almond, coconut or oat milks and swap meat for tofu, tempeh, beans and lentils
• Resist vegan meat substitutes and ready meals
If you’re looking to save money, avoid these products. They are often packed with additives like emulsifiers which may impact our gut health
• Adapt your favourite meals
Replace the meat and fish in stir-fries, stews, curries or shepherd’s pie with beans, chickpea, lentils, tofu or tempeh
• Change the way you shop
Skip the meat and dairy aisles and head for those with beans, lentils, nuts and seeds
For more bespoke advice, reach out to one of our expert clinicians.
This blog post was written by Olive Rosenvinge. Olive has a first class degree in Food Science and Nutrition from the University of Leeds and looks forward to a future career helping people to eat better to maximise our quality of life and debunking nutrition myths. Her interests and hobbies include running, cooking and often hosting weekly dinner parties and events for her family and friends. You can find her on Instagram @lusciouslylivs.