The Top 3 Plant-Based Diet Myths Debunked

Naturopathy recommends plant-based eating especially during the healing process. However, there's always been a lot of skepticism surrounding plant-based diets.

There's so much information out there that it can be difficult to sort through. Especially when it comes to the health field, you will most likely always find contradictory information, but this is why it's always good to consult with a professional. They are the only ones that can make sense of what SEEMS like contradictory health advice, bust any myths, and fill in any gaps.

That's what my goal is for this post anyway. Plant-based diets have been shown to be better not just for overall health, but for reducing chronic illness and disease and increasing longevity. However, some misconceptions have led most to believe the opposite.

So, let's dive in and bust a few myths about plant-based diets.

Myth 1: You don't get enough protein.

According to the United Nations, 41 million people died from preventable chronic illness last year (source). These numbers have caused researchers to stop and pause to examine why chronic illnesses continue to be on the rise and how to reduce them.

Experts are now finding that protein from plant sources actually decrease the chances of chronic illnesses whereas animal proteins increase it (source).

Protein deficiency has also never been found among vegans or vegetarians. But let me be clear. This ONLY applies for those who eat a balanced healthy diet with the right combination of whole grains, beans, lentils, and veggies. Certain plant foods and pairings contain just as much protein as meat in addition to fiber, phytonutrients and antioxidants.

But allow me to be more thorough, because I've always thought this argument against plant-based diets was a bit illogical. Just because you eat meat, doesn't mean you're eating a balanced diet and getting ALL of the right nutrients you need.

Regardless of what kind of diet you're on, it needs to include a plethora of different whole foods to get what you need for optimal health and disease prevention. I'll get a little more into this below.

Myth 2: Dairy milk is the main source of calcium.

Unfortunately, calcium from dairy milk is absorbed poorly by the body even though that's what we're told to consume for strong bones. Animal products have also been found to cause inflammation which depletes the body's calcium reserves because calcium is one thing that helps neutralize the effects of inflammation. So, if you're consuming dairy milk as your main source of calcium, you're basically negating the entire purpose.

The same amount of calcium can be found in plant milk. Just be sure to read the ingredients label to avoid any unnecessary added sugars and harmful ingredients like carrageenan. Other great sources of calcium include collards, Bok choy, tahini, kale, broccoli, tofu, almonds, and oranges although this is not an exhaustive list.

Myth 3. Meat has always been a part of the human diet.

This one is only partially true. According to Dr. Robert Lufkin, author of The Lies I Taught in Medical School, about 74% of hunter-gatherers throughout history consumed 50-65% of animal products including blood and around 14% derived the same amount of their food from just plants. Dr. Lufkin also writes that veganism, and vegetarianism, however, have been documented throughout history, in all different parts of the world dating back to 500 BC.

But there are some things that need to be considered. If communities and tribes did eat both plants and animals, they didn't necessarily consume them the way most people believe. Most of the time, tribes were located miles and miles away from the hunting grounds and hunters would have to travel sometimes days to hunt large game and bring it back to share amongst their community. In the meantime, they ate mainly plants. Plants were always more readily available than meat. They also ate around "75 or so wild plants". In other words, their diet was very diversified.

Nutrient Density

The difference between animal products today and animal products during the time of hunters and gatherers is agriculture. We have now surrounded ourselves with sick animals raising them against the way nature intended them to live and are just now beginning to suffer the consequences. When agriculture began, we drastically changed our diets from a lot of diversity to very little. In addition to animal products that are not as clean and healthy as they used to be this creates a growing health concern.

One of the great benefits of a plant-based diet is that plants are packed full of nutrients but low in calories. So, if you do decide to go plant based, you'll be able to eat a lot more food.

A twin study showed that after following either a vegan diet or omnivore diet for several weeks, the twin on the vegan diet not only lost more weight, but their cholesterol, insulin levels and other blood markers were in a healthier range than the twin put on a healthy omnivore diet (source).

This is because, as I mentioned above, plants are packed with nutrients and contain just about every vitamin and mineral including phytonutrients our bodies need to function optimally, besides B-12, which can easily be supplemented and can also be found in some types of seaweed.

Meat only contains protein and is much higher in calories. It also does not contain any fiber, so if you do eat meat, it needs to be eaten with A LOT of veggies to be properly digested and to counter act any inflammation.

Conclusion

Eating a balanced diet with as many different plants as possible is key for good health. Although animal products, when eaten responsibly are not "bad" for you, they are not the same as they were during hunter-gatherer days and over time, they can lead to inflammation which contributes to chronic disease. A well-balanced plant-based diet contains all of the macro and micronutrients our bodies need for optimal health and prevention.

If you decide to go plant based, start out slow and set weekly goals to help your body become better acclimated. And never hesitate to reach out for guidance.