The vegan diet has received much criticism and much praise from its outset. The perceived faults of the vegan diet by its detractors, most often originate from a position of having little experience participating in a vegan diet and little knowledge of how the diet is followed, unfortunately, these beliefs are also often reinforced by the observation of certain vegan minorities whose lack of due diligence has led them to nutritional deficiencies. It should be understood, these individuals are outliers within the community and that their health isn’t a reflection of veganism itself, instead, the implications of ignorance. Very common misconceptions have since been brewed and have since spread like wildfire. In this blog piece, I will address 10 common myths associated with the vegan diet, provide research and experience on each topic, to hopefully reassure and assist aspiring and current vegans and even address the concerns of its detractors.

Vegans are frail and weak

Credit: @David Carter

When you opt to turn vegan, people often put forth their belief that the diet will cause you to wither away. They often question where will you get your protein from? How will you eat anything of substance? The misnomer that vegan diets lack protein is an odd one, a quick analysis of scientific literature posted on the internet would provide one with a laundry list of possible protein sources, but yet the myth forever spreads. The aspiring or current vegan looking to hold onto their beloved muscle mass or even increase it, has nothing to worry about. The vegan diet has many rich protein sources available, covering a wide range of amino acids, some of which contain complete essential amino acid profiles. These options include, but aren’t limited to; kidney beans, black beans, quinoa, lentils, chickpeas, every nut under the sun, tofu, tempeh, seitan, hemp seeds, sunflower seeds, flax seeds, pumpkin seeds, nutritional yeast and soy, rice and pea protein powders. Vegan protein sources range mostly in the 15-25g of protein per a 100g serving with some sources (seitan) provided as much as 75.2g.

Vegans can’t get enough iron

Haem iron’s superior bioavailability then that of its plant-based counterpart non-haem iron, leads to the common misconception a vegan diet can’t obtain enough necessary iron intake. Yes, a vegan who pays little attention to their nutrition can quickly find them selfs in a state of iron deficiency, but that is a fault of negligence, not the diet itself. A vegan’s source of iron is near endless, leafy green vegetables, particularly spinach, legumes, nuts, seeds, vegan dark chocolate and iron-fortified cereals, the largest sources. Due to the slight hindrance in bioavailability of plant-based iron, Consumption in conjunction with a source of vitamin C, whether that be broccoli, oranges, capsicum or various other sources, increases absorption. Avoid consuming iron alongside, coffee, tea, wine and any source of calcium, as they can negatively impact absorption.

Vegans can’t get B12

Vegan B12 sources are few and far between, however, they exist and should be consumed daily. B12 is an essential vitamin that is unfortunately often neglected by vegans and is commonly associated with such. Fortified foods, nutritional yeast and supplements are your most prevalent and easily sourced vegan B12 options. I recommend all vegans consume vitamin B12 daily, lending a hand in detaching vegans from their association with B12 deficiency.

Vegan food is plain and distasteful

This is one of the more common myths associated with veganism, it’s a misconception I’m commonly bombarded with when people question how I endure my vegan diet. It’s a misconception I struggle to combat with words alone, I mean of course, how can one possibly understand the glorious delicacies a vegan diet can present without in fact tasting it for themselves? Instead of putting forth a written debate on this topic I will instead point you in the direction of great tasting vegan food. Steemits vegan posters, submit tremendous recipes on a daily basis, Minimalist Baker and many other vegan food bloggers have websites and books with a nearly endless supply of recipes to die for and most restaurants today have great tasting vegan options. If you can’t find great tasting vegan food, you probably just aren’t looking hard enough.

Two cookies and cream, loaded nice creams, from my local vegan food chain, Charlie’s Rawsqueeze.

Vegan Diets are expensive

This is a myth I feel is being slipped into the conversation more and more. This idea may have been brought to life by particular restaurant's and vegan marketed supermarket items that have been listed at premium prices likely due to lack of competition and the vegan diet still being somewhat a niche market. However, the most expensive foods found in a supermarket are generally meat and dairy products. A cost effective, health conscious, high quantity and tasteful vegan is fare from a fallacy, I recommend buying a wide range of vegetables, ideally mostly leafy green vegetables, with a mix of additional coloured vegetables such as sweet potatoes, potatoes, capsicums, beetroots and carrots; grains and grain derived foods such as rice, noodles, pasta, corn chips and oats, which can all be bought in large quantities at a relatively cheap price; beans, chick peas and lentils are also rich sources of protein fat and carbohydrate that can be bought either by the bag or in cans, depending on price and convenience; Vegan milk alternatives such as soy, rice, almond and coconut milk, can be found at cheaper prices than their dairy counterparts; and lastly tofu is often cheaper than most cuts of meat. To keep costs as low as possible, buying in bulk, buying fruits and vegetables that are in season and are at reduced prices and avoiding vegan prepackaged meals that charge premium prices, are great rules of thumb to stick by.

If you are looking to treat your self, most vegan options at restaurants should be inexpensive compared to those containing meat and dairy, vegan ice creams and snacks can be found at affordable prices and to purchase nuts in bulk depending on the type and time of the year, can be a nutritious and tasty snack at a reasonable price point.

Vegans have low energy

This myth somewhat coincides with the belief that vegans are frail and weak and the idea that adequate food consumption is something vegan’s cant obtain, both of which are equally mythical. A lack of energy usually relates to inadequate total caloric intake and a lack of any number of macro and micronutrients. A lack of energy is something any nutritionally aware vegan should not suffer from, the high vegetable intake that should coincide with all vegan diets, provides rich sources of micronutrients, plant-based protein sources are wide-ranging, healthy fats in the form of nuts, seeds, vegetable oils and legumes, and lastly a great supply of nutrient-dense carbohydrate sources, are all reasons a vegan diet if correctly followed should energize all who consume it.

Vegan food isn’t filling

Plentiful fat and protein sources, diets that are generally more fibre rich than their meat-eating counterparts, micronutrient dense food options, the idea that vegan foods don’t and can’t satisfy one's sense of hunger is rather puzzling. The aforementioned reasons lend to that fact that vegan foods cannot only end one’s urge for food consumption, it can do so in a nutritional manner. Low GI, high fibre carbohydrates, beans, nuts, seeds, high fibre vegetables, protein-rich meat alternatives such as tofu, tempeh and seitan, olive and coconut oil, coffee and good old-fashioned water, are all fantastic foods for preparing nutritionally dense and satisfying meals.

Veganism isn’t suitable for children

Whether the diet is or isn’t suitable for children has been a topic of much debate and is often a thought for concern or queries, for vegan parents or parents to be. The British Dietetic Association, among other researchers, have recently come out in support of the vegan diet for all stages of life. This, of course, comes with the precursor that the child is receiving adequate nutrition, It is strongly recommended that parents consult with a licensed dietician before taking this dietary course and to continue doing so when necessary. Vitamin D, B12, calcium, iron, omega-3 fatty acids and protein are the main nutrients parents should be vigilant of, fortified foods and supplements should be ingested if meeting nutrient requirements is an issue. The generally high fibre intake of vegan diets is something parents should be wary of, high fibre intake can limit nutrient absorption and caloric intake.

Well-planned vegetarian and vegan diets with appropriate attention to specific nutrient components can provide a healthy alternative lifestyle at all stages of fetal, infant, child and adolescent growth
_{M Amit, Canadian Paediatric Society, Community Paediatrics Committee.}

Veganism is difficult

Removing dairy and meat from one's diet seems to be a daunting task at first thought. People quickly begin to wonder what could one possibly eat, where does the nutrition come from, surely the food would be plain and lack taste? Dairy and meat have become staples of the western diet, meat is served with almost, if not every meal, cheese and milk are added to compliment most meals, many raves of their nutrition and glorious taste, surely one could not live without it? Well, let's break that down for you.

The biggest hurdle a newly found vegan will likely occur is what to eat. Vegan cookbooks, websites and blogs (such as this one), are now readily available, the recipes that can be found here are endless and second to none. Don’t believe me, check for yourself (Minimalist Baker, Thug Kitchen and many of Steemits wonderful vegan food bloggers, are my favourite destinations for quality vegan food). Obtaining vegan food at restaurants and takeaway joints are becoming increasingly easier as time goes by. Thai, Indian, Mexican, Vietnamese and Japanese restaurants almost always provide a range of vegan meals (check with staff for clarification), Dominos Australia has this week introduced their first vegan range, Subway has the potential for vegan meals if selected accordingly and plant-based restaurants are becoming increasingly popular. Vegan alternatives to meat and dairy are also prevalent. Rice, soy, almond and coconut milk can replace dairy milk in everyday cooking, sweet drinks, atop cereal or as is, almost unnoticeable. Tempeh, tofu, seitan and many mock types of meat, can rival if not better the taste of meat. Meats flavour is very much overrated, its flavour comes from the condiments, oils, salt, pepper, herbs and spices that support it. Those who have never experienced a well made mock meat would be surprised how flavoursome they can indeed be.

Nutrition is another task many new found or aspiring vegans may have difficulty with. What nutrients may I be neglecting and what foods contain them? Vitamin B12, D3, iron, iodine, omega 3 fatty acids, magnesium, zinc, essential amino acids and calcium, are the micronutrients vegans can generally neglect. A comprehensive list of vegan foods containing these nutrients can be found on my blogs or with a simple google search (Healthline is a good place to start). If in doubt always refer to licensed nutritionist/dietician, they can easily assist you on your journey.

Pictured is two burgers from my local vegan foodchain, Moo-free Burgers.

Vegan diets are healthier by default

The effectiveness and health of a diet come from sufficient intake of macro and micronutrients. The vegan diet has many potential health benefits, the keyword being potential. If vital micronutrients such vitamin B12, D3, iron, iodine, omega 3 fatty acids, magnesium, zinc, essential amino acids and calcium, are excluded from the diet, a vegan diet can quickly make one ill. Intake of these micronutrients should always be closely monitored and if done successfully, the vegan diet has incredible health benefits.

I hope many of you found this write-up valuable and enjoyable to read, thank you all for your time and support. :)

SOURCES:

• Amit M. Vegetarian diets in children and adolescents. Paediatrics & Child Health. 2010;15(5):303–308.[PMC free article] [PubMed]
• Isn’t a vegan diet dangerous for children? | Veganuary. 2018. Isn’t a vegan diet dangerous for children? | Veganuary. [ONLINE] Available at: https://veganuary.com/au/myths/a-vegan-diet-is-dangerous-for-children/. [Accessed 17 January 2018].
• Vegan diets: practical advice for athletes and exercisers, David Rogerson, J Int Soc Sports Nutr. 2017; 14: 36. Published online 2017 Sep 13. doi: 10.1186/s12970-017-0192-