The Five Biggest Vegan Myths, Debunked

These days you’d have to be living under a rock not to know about vegan diets.

In fact, a survey[i] published in 2020 reveals that the number of Americans following plant-based diets is up nearly 9.6 million over the last 15 years. That equates to a stunning 300 percent increase and about 3 percent of the U.S. population.

Plant-eating folks are on the right track, and the American Dietetic Association (ADA) supports this trend. The ADA states that plant-based diets are associated with lower rates of heart disease, hypertension, cancer, and type 2 diabetes[ii].

But it seems that as the number of people following vegan diets rises, so do the number of misconceptions. Are you curious about the pros and cons of a plant-based diet?

Below, we’ll get to the bottom of some of the most common myths regarding an animal-free diet.

1. You’ll feel weak and tired

There are a couple of reasons that this myth is so prevalent. Meat is packed with iron and vitamin B12, which help with energy, and more. However, skipping animal products doesn’t make you weak and tired necessarily.

Fortunately, there are many healthy, nutrient-rich vegan alternatives to sustain your energy levels and prevent anemia deficiency. Plant-based sources of iron include chickpeas, legumes, pumpkin seeds, and spinach. And here's a tip -- if you add a bit of lemon juice to your hummus (or pair with Vitamin-C-rich food) you'll enhance your body's ability to absorb nonheme iron. When it comes to Vitamin B-12, nutritional experts[iii] suggest vegans add vitamin supplements, vitamin-enriched cereals, and fortified soy products.

2. You won’t get enough protein

Despite common belief, meat, eggs, and dairy aren’t the only proteins in town. There are countless plant foods that are rich sources of protein. For the biggest protein bang for your buck, load up on lentils, beans, nuts, and seeds. The humble soybean – in all its iterations – is another winner; think tofu, tempeh, and edamame. Besides protein, these soy products also offer iron and calcium.

3. You’ll lose weight

Sorry, but veganism is not a sure path to weight loss despite what your favorite celebs tout. True, there is a 2006 study[iv] that suggests that vegans generally have a lower BMI than vegetarians and meat eaters. What’s more, the vegans gained less weight over a five-year period. Yes, eating more plants and fewer processed foods may lead to weight loss. But here’s the thing, even vegans can make wrong choices, which won’t add up to weight loss. If vegans load up on the plethora of vegan junk foods out there, they probably won’t shed pounds. Beware: “Vegan” on the label doesn’t necessarily mean healthy!

4. Fish are the only source of Omega-3

NOT! Chances are you’ve heard all about the benefits of Omega-3. In fact, it seems there’s almost nothing that these fatty acids can’t do. These natural go-getters support your heart and brain, may promote bone and joint health, help with cognition and memory, and the list goes on. But many folks think the only good source is salmon or fish-oil pills (which may elicit an unpleasant fish burp).

Chia and flax are good dietary additions as they are rich in alpha-linolenic acid (ALA), which helps heart health. But, eating these foods to get your omega-3s does come with an important drawback. It doesn’t offer active EPA and DHA, only a precursor so the body does have to make a conversion first.

5. Quality Vegan Supplements

To get all the health benefits of the Omega-3 family, a marine algae supplement may be the ticket. Unlike other plant-based omega sources containing only ALA, marine algae offers active EPA and DHA.

The issue with ALA is that your body has to convert this tricky fatty acid into EPA and DHA on its own. Not only that, but our bodies can’t convert ALA into sufficient levels of EPA and DHA. Algae products help you skip the hard part to get fatty acid nourishment straight away. †

Still, finding a quality Vegan Omega-3 supplement can be challenging. Many fish-derived omega products contain mercury, heavy metals, and ocean toxins. Zenwise® offers a sustainably sourced, highly-concentrated, Vegan Omega-3 supplement that is free from environmental contaminants. Every serving of this non-GMO supplement provides 140 mg of EPA and 280 mg of DHA.

Interested in trying an Omega-3 supplement that is fish-friendly? Consider adding Vegan Omega-3 to your routine! To learn more about this formula, as well as our other vegan certified supplements, contact our customer service team at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972.

And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!

Zenwise®. Then Eat.™

†These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

[i] https://vegannews.press/2020/03/06/vegan-america-study/

[ii] https://pubmed.ncbi.nlm.nih.gov/19562864/

[iiI] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446

[iv] https://www.nature.com/articles/0803305

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