In recent years, interest in plant-based diets and plant proteins has grown exponentially, both for health-related reasons and for environmental and ethical concerns. However, despite the many advantages of these dietary regimens, there are still many stereotypes and prejudices that undermine their credibility.
Some of the most common myths concern the alleged incompleteness of plant proteins, the difficulty of building muscle on a vegan diet, and the idea that plant-based protein foods are less nutritious or hard to find. In this article, we will debunk the main myths surrounding plant proteins, showing that they not only represent a valid alternative to animal proteins, but also offer additional benefits for health and environmental sustainability.
🌟 Myth 1:
“Plant proteins are not complete” 🌟
Raise your hand if you haven’t heard this myth: “Well, only animal proteins are complete!” This classic claim is based on the idea that plant proteins lack some essential amino acids.
The truth is that in the plant world, proteins are found just about everywhere, clearly in different proportions across various foods. Although some plant sources, taken individually, contain a lower amount of certain essential amino acids than recommended, they are all nonetheless present in the plant world. For this reason, a varied and balanced diet that includes vegetables, grains, and legumes, nuts and seeds, can provide a complete protein profile.
It is not necessary to combine specific foods in the same meal; what matters is that the overall intake throughout the day is balanced. Furthermore, some plant foods such as soy, spinach, quinoa and hemp already contain all the essential amino acids in adequate proportions on their own. Now you understand why Popeye loved spinach so much!
The science is rock-solid: the Academy of Nutrition and Dietetics (the leading organization of food and nutrition professionals in the United States and the largest in the world) has confirmed that a well-planned vegan diet is nutritionally adequate for all stages of life.
Reference: Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 2016;116(12):1970-1980.
💪 Myth 2:
“You can’t build muscle with plant proteins” 💪
That’s what people think who believe you need to eat eggs and steaks for breakfast, lunch and dinner to become Hulk. According to them, only animal proteins can be effective for muscle growth and, more generally, for those who play sports.
Fortunately, the ever-growing number of vegan athletes and bodybuilders is living proof that it is absolutely possible to build muscle on a plant-based diet. Athletes such as Novak Djokovic (tennis player), Patrik Baboumian (strongman), Venus Williams (tennis player) and Kendrick Farris (Olympic weightlifter) follow plant-based diets and achieve excellent results in their respective sports.
The science is clear: several studies indicate that, as long as total protein intake is adequate, plant proteins can effectively support muscle protein synthesis. This prejudice, too, is therefore easily dismantled.
Reference: Van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. The Journal of Nutrition, 145(9), 1981–1991.
🥦 Myth 3:
“Plant foods are not nutritious” 🥦
The idea is that plant proteins are inferior in quality and nutrients compared to animal ones.
Plant-based protein foods, in addition to providing protein, offer other advantages such as fibre, vitamins, minerals and phytonutrients with antioxidant and anti-inflammatory properties and minerals that are not found in animal-based protein foods. But above all they tend to have a lower content of saturated fats and are cholesterol-free, unlike the latter. This makes them not only nutritious, but also beneficial for overall health and can contribute to the reduction of the risk of cardiovascular disease.
Reference: Satija, A., & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine, 28(7), 437–441.
💸 Myth 4:
“These foods cost too much and are hard to find” 💸
There is a common perception that plant-based protein products are more expensive and less accessible. And yet beans, lentils, chickpeas, rice… it sounds like the start of a shopping list for a college student living away from home with €10 in their pocket, don’t you think? But also whole grains (brown rice, oats, quinoa) and seeds (chia seeds, flaxseeds) are low-cost foods, easily available in local markets as well as supermarkets.
And yes, they’re everywhere. Even right around the corner from you. And with growing demand, you can now also find cool things like “chickpea burgers” or “vegan salami”. Go on, try to say you’ve never wanted a vegan salami.
🥗 Myth 5:
“Plant foods are boring” 🥗
Another widespread stereotype is that vegan food lacks flavour and variety. Yes, because clearly a plate of chips and a burger is much more varied than a bowl full of couscous, avocado, chickpeas and a thousand spices, right?
Spoiler: plant food can be an explosion of flavours, a culinary world tour without ever leaving home. The use of spices, aromatic herbs, sauces and innovative cooking techniques allows you to create dishes that are rich in taste and very satisfying.
And the variety? There are numerous cookbooks and online resources dedicated to plant-based cooking, which demonstrate its versatility and richness. Only your imagination is the limit!
😏 Myth 6:
“OK with vegetarians, but vegans are self-righteous and boring” 😏
Extremists, fanatics and moralisers: these are the adjectives often used to describe vegans. But wait a moment… aren’t the ones who keep telling us how strange it is to be vegan the real moralisers themselves?
This stereotype is based on unfair generalisations. People adopt a vegan diet for a variety of personal reasons, including ethical concerns for animal welfare, environmental reasons and health benefits. Most vegans try to live in a way that is consistent with their values without imposing them on others, preferring to share the motivations behind their choice only when asked.
In short, most vegans won’t lecture you and won’t say anything to you, unless you invite them to a rib barbecue. And even then, they’ll probably bring a salad and mind their own business.
🌍 Myth 7:
“Soy is destroying the planet!” 🌍
Another misconception concerns the environmental impact of soy cultivation and other plant products.
It is true that deforestation of the Amazon for soy cultivation is a significant environmental problem. However, approximately 77% of soy produced worldwide is destined for animal feed. Choosing a plant-based diet reduces the demand for soy as animal fodder, helping to decrease pressure on deforestation and promoting a more sustainable use of resources.
In short: this is not a myth but one more reason to switch to a plant-based diet, reducing the impact of this monoculture on the planet.
Reference: Food and Agriculture Organization of the United Nations (FAO). (2013). Food Wastage Footprint: Impacts on Natural Resources.
👶 Myth 8:
“A plant-based diet is not safe for children” 👶
It is often said that a 100% plant-based diet is dangerous for children because it does not provide the essential nutrients needed for healthy growth.
The leading health organisations, such as the Academy of Nutrition and Dietetics and the British Dietetic Association, state that a well-planned vegan diet is suitable for all stages of the life cycle, including infants, children and adolescents. It is essential that parents inform themselves and, if necessary, consult a dietitian or nutritionist to ensure that their children’s diet is balanced and complete. But this is also true for children who follow an omnivorous diet and have difficulty getting enough plant proteins: a wealth of vegetables, legumes and grains is essential for growing up healthy and strong.
Reference: British Dietetic Association. (2017). British Dietetic Association confirms well-planned vegan diets can support healthy living in people of all ages.
🐒 Myth 9:
“Humans are meant to be omnivores” 🐒
A widespread myth is that human beings are “designed” to be omnivores and that a vegan diet is unnatural.
However, research on human evolution shows that human beings are capable of adapting to a variety of diets, and many populations have historically consumed mainly plant-based foods.
Anthropological and evolutionary research suggests that the primitive human diet was largely based on plant foods, with meat consumption limited by seasonal and geographical availability. Most of the calories for human beings came from fruits, roots and vegetables.
This once again confirms that human beings can thrive on a plant-based diet.
Reference: Wrangham, R. W., & Conklin-Brittain, N. L. (2003). Cooking as a biological trait. Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology, 136(1), 35–46.
💼 Myth 10:
“Plant-based diets are destroying local economies” 💼
Some argue that the rise of the vegan population is harmful to local production, especially that linked to meat and dairy.
In reality, a transition from animal production towards agriculture can bring significant economic benefits. Producing plant-based foods requires fewer resources than livestock farming, allowing for more efficient use of land, water and energy. Studies have shown that transitioning to a plant-based food system could feed more people using fewer resources, thus reducing the environmental costs associated with meat-heavy diets.
In the United States, it is estimated that an economy based on a plant-based diet could feed 350 million more people than the current one and would allow billions to be saved in healthcare spending.
Reference: Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.
🎉 In conclusion: Long live plant proteins! 🎉
In summary: trying a green diet might seem like a complicated choice if you are influenced by the many stereotypes widespread in our culture, but in reality it is easier than it seems. You don’t need to be a nutrition ninja: a little creativity is all it takes and everything becomes simpler, tastier and better for the planet. So, what are you waiting for? More pasta and lentils, fewer excuses!