Plant-based nutrition myths

Our food choices are influenced by a range of factors that make it almost impossible to entertain change. Growing up, we were told that we needed to consume dairy for calcium, eat meat to get strong and fish to get smart.

The problem is that the longer we let myths go unchallenged, the greater is their ability to act as truths. So, this is some top vegan nutrition myths uncovered.

• Is it true that plant protein is inherently inferior to animal protein?

People have no greater need for animal protein than do gorillas or elephants, both of whom have far bigger muscles than we do, yet are plant eaters. We can get them from animals, but somewhere along the food chain they originally came from plants.

• Do we need calcium from dairy products to maintain strong bones?

Milk offers no guarantee of protection from bone fracture while at the same time burdens the body with additional saturated fat and cholesterol, hormones and growth factors and, frequently, antibiotic residues. The calcium we need may be easily obtained from leafy greens, vegetables, fruits, legumes and some nuts and seeds.

• Should we be worried about B12 deficiency?

B12 originates from bacteria, not animal products. The reason this nutrient cannot be obtained from plant-foods is because of our sanitary methods of food production. In contrast, meat eaters obtain vitamin B12 that is produced by bacteria present in the flesh of the animals.

• Can we get adequate amounts of Omega-3 without consuming fish oil?

Vegans aren’t at higher risk for heart disease than people who eat fish, but many experts suggest erring on the side of a little insurance by supplementing, especially for those who suffer from depression.

• As a vegans, don’t we have to consume too much soy to meet my nutritional needs?

You don’t need to fill your plate with tofu or other soyfoods for your diet to be nutritionally complete. Soyfoods provide a simple way for vegans to meet their protein needs, but you can easily obtain all of the essential amino acids along with fiber, antioxidants, minerals and phytochemicals, your body needs by eating a variety of grains and legumes each day.