The 5 Most Common Plant-Based Diet Myths Debunked

We are hearing the word plant-based nutrition more and more in our society. Already, we can see some misinformation creeping up on social media and news. We’ve done our research and want to demystify some of the false belief that is out there.

Here are the top 3 myths we’ve found.

Plant-based nutrition is unnatural

Plant-based nutrition is, in fact, the original Paleo diet. We once believed that early humans consumed a large proportion of animal protein in their diet. From that belief, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet. Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was, in reality, plant-based eating.

You won’t get enough protein on a plant-based diet

This is a myth I hear again and again and again. We all know the common question that anyone who doesn't eat meat gets asked... "but where do you get protein from?"

However, did you know every single plant-based food has at least a small amount of protein in it, which can make it really hard to become protein deficient unless you aren't eating a balanced diet. Which means the average person won't need to worry about their protein intake too much. I like to make sure each meal and snack has an ingredient that is high in protein included.

Try including some of the plant-based protein sources in your next meal:

  • Spinach: 1 cup = 7 grams

  • Kale: 1 cup = 5 grams

  • Peas: 1 cup = 9 grams

  • Nut butter: 2 tablespoons = 8 grams

  • Quinoa: 1 cup = 9 grams

  • Lentils: 1 cup = 18 grams

  • Beans: 1 cup = 13-15 grams

  • Tempeh: 1 cup = 30 grams

You can’t get enough calcium without dairy

The next question I get asked a lot is how do we get calcium without dairy, but once again the fact is many veggies are high in calcium, especially leafy greens.

Here is another thing to consider, whilst the dairy industry claims that milk builds stronger bones; research has shown this may not necessarily be true. In fact, populations with the most milk consumption have the highest rates of hip fractures...

Instead, try include these plant-based calcium sources into your meals:

  • Kale: 1 cup = 101mg calcium

  • Soybeans: 1 cup = 515mg soy

  • Spinach: 1 cup = 30mg calcium

  • Collard greens: 1 cup = 84mg calcium

  • Broccoli: 1 cup = 70mg calcium

Plant-based nutrition is a fancy term for a vegan diet

In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains, and include legumes and other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet). Others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis. Plant-based eating can be for everyone; the main idea is to add more vegetables, fruits, nuts, whole grains, and legumes.

Related: What Are The Difference Between A Plant-Based And Vegan Diet

Plant-based nutrition is not for athletes

It was once believed that you needed to add animal protein in your meals to increase muscle mass. In fact, the strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 2000kg (4409 lbs.) that is 10 times its body weight. It would be like a 90kg (200 lb) individual lifting 907kg (2000 lb.) If other mammals can live a healthy and strong life on plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater!

Whether you want to save the planet, become healthier or simply feel better, plant-based nutrition is a great option to be a better person.

What you should do now

  1. I have been where you are and I have women all over the world (just like you) transition to eating a plant-based diet. If you are looking for a guide to help you find the healthiest way to eat, check out this Plant-Based Starter Kit it is a great place to start.

  2. If you are interested in the gut health, download this fantastic FREE Gut Health Guide

  3. And finally, if you want to join the Where My Footsteps Go Community click here.