Guide

What Are the Misconceptions About Plant-Based Diets?

Ambar Woods April 15, 2020
What Are the Misconceptions About Plant-Based Diets?

Plant-based diets have been in the spotlight of late, but they’re no fad diet. People have been eating more plant-based for environmental, ethical, and health reasons. But despite their popularity, there are still some myths and misconceptions about plant-based diets swirling around. 

We’ve teamed up with the folks at healthy plant-based meal delivery service Soulara to help clear them up by tackling the top five misconceptions about plant-based diets. Soulara makes eating plant-based easy by delivering fresh, nutritionally-balanced meals straight to your doorstep. 

Been wondering: ‘what are the negatives of a plant-based diet?’ Here’s 5 plant-based diets debunked.

1. I won’t get enough protein on a plant-based diet

Plant Foods

Truth: Although animal sources like meat, fish and eggs are often touted as the best protein sources, we can easily meet our daily protein requirements (an average of 0.8g of protein per kg of body weight) from plant foods. 

Plant foods that are rich in protein include tofu, tempeh, lentils, beans, nuts, and seeds. Unlike animal fat, plant-based foods are free from saturated fat, trans fat, and dietary cholesterol, all of which are risk factors for heart disease. 

2. I’ll be hungry all the time on a plant-based diet

Root Vegetables

Truth: Lettuce leaves and carrot sticks might not fill you up, but plant-based consists of so much more than that! Root vegetables, legumes (like lentils, peas, and beans), tofu, tempeh, and whole grains are all very satiating due to their high fibre content and keep you feeling fuller for longer.

3. I’ll have to give up all my favourite foods if I go plant-based

Creative plant-based foods

Truth: All your favorite foods can be made plant-based, you just need to get creative. You can still enjoy chocolatey desserts, ice cream, pasta dishes (like Soulara's Nirvana Carbonara and Sunkissed Pesto), and all your other favourites. 

Meat can be substituted with mushrooms, tofu, tempeh, seitan, and legumes, cheese alternatives can be made with plant oils or nuts and seeds, and dairy can be replaced with coconut, soy, almond, or oat milk and ice creams.

4. I won’t get the nutrients I need on a plant-based diet

Nutrient-dense foods

Truth: This common misconception actually couldn’t be further from the truth! Plants are the most nutrient-dense foods we can eat; legumes and leafy greens are rich in iron, calcium and zinc, citrus and tropical fruits like pineapples are high in vitamin C, and berries are high in manganese and vitamin K. By eating a variety of plant-based whole foods, you’ll be able to get all the vitamins and minerals you need to thrive!

The one vitamin plant-based eaters should speak to their healthcare professional about taking as a supplement is vitamin B12, as this vitamin comes from the soil (in fact, many commercial meat products are fortified with B12). You can also get this by eating cheesy nutritional yeast (which Soulara uses in their Jalapeño Mac & Cheeze and Palak Tofu & Turmeric Rice).

5. I won’t be able to build muscle on a plant-based diet

Protein-rich plant foods

Truth: This ties into the myth of not being able to get enough protein. However, increases in muscle mass and strength are tied to protein intake, regardless of the source; your body uses protein-rich plant foods to build muscle just as effectively it uses animal-based protein sources.

Many athletes eat a plant-based diet, including tennis players Venus Williams, Novak Djokovic, and Nick Kyrgios, endurance athlete Rich Roll, and bodybuilder Patrik Baboumian.

Kickstart your plant-based journey with Soulara and check out their plant-powered blog for advice, tips, and more!

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By: Heather Bien We’re all trying to be better stewards of Mother Earth. From recycling to upcycling and eating conscientiously to dressing mindfully, our choices affect the planet. So choosing organic cotton clothing seems like an easy decision, right? Not so fast! As with all sustainable choices, it’s important to take a moment to learn a bit more about why organic cotton might win over conventional cotton—and what makes these two materials different in the first place. Read on if you’re interested in learning about organic cotton and whether it’s the best choice for you and the environment. Conventional cotton Before we get into debating modern cotton farming techniques, let’s get familiar with the plant we’re talking about: cotton. It’s soft, durable, and probably on your body right now. But what else do you really know about cotton? Here are the basics: Cotton comes from the cotton plant – The cotton plant is a warm-season woody perennial shrub from the genus Gossypium and the family Malvaceae. Cotton fabric is made from the plant’s fibrous seed-hair (which is also called a cotton boll). Cotton is one of the top agricultural crops – Traditional cotton is the most widespread and profitable non-food crop in the world. Although the plant is capable of growing in any warm-weather climate, India and China are now the top producers of cotton globally. Cotton is thirsty – A normal cotton plant requires 10 gallons of water to reach peak potential. That doesn’t sound so bad, but multiplying it outward, that means it takes about 5,000 gallons of water to produce just 2.2 pounds of cotton fabric. Pests think it’s delicious – Not only is cotton thirsty, but it’s prone to pest infestations from bollworms, weevils, aphids, stink bugs, thrips, and spider mites. In order to combat these common pests, conventional cotton is routinely sprayed with a veritable salad-dressing of pesticides, many of which can remain in the soil and water supply for years afterward. Cotton harvesting requires defoliation – In order to quickly and efficiently harvest cotton, many commercial growers use chemical defoliants to strip the leaves from the cotton plant prior to harvesting the bolls. Like pesticides, these chemicals remain in the environment and on the cotton itself. Is organic cotton better? All of those cotton factoids point pretty compellingly to buying and wearing organic cotton fabric. But first, it’s important to understand what sets this organic alternative apart. Why exactly is “organic” cotton anyway? You might associate the word organic with your healthy fruits and veggies, but it’s not always clear what this term means when it comes to cotton. For many years, there was not a standard definition, but today, the United States Department of Agriculture (USDA) and Federal Trade Commission (FTC) require that any cotton product labeled “organic” meet the following criteria: Made with fibers from USDA-certified organic crops Third-party certified (ie., through the Global Organic Textile Standard) under the National Organic Program standards Has a specific percentage of organic material (depending on the crop) But this definition is a little circular, so we need also to define USDA-certified organic crops. According to the USDA, organic crop standards are defined as follows: Land must have had no prohibited substances applied to it for at least three years before the harvest of an organic crop. Soil fertility and crop nutrients will be managed through tillage and cultivation practices, crop rotations, and cover crops. These can be supplemented with animal and crop waste materials and allowed synthetic materials. Crop pests, weeds, and diseases will be controlled primarily through management practices, including physical, mechanical, and biological controls. When these practices are not sufficient, a biological, botanical, or synthetic substance approved for use on the National List may be used. Operations must use organic seeds and other planting stock when available. The use of genetic engineering, ionizing radiation, and sewage sludge is prohibited. What is organic cotton? In short, it’s cotton that is farmed according to these practices and certified organic by the USDA. Why should you choose organic cotton? With fewer pesticides, fewer synthetic chemicals, and more thoughtful cultivation practices, organic cotton can certainly offer a more environmentally friendly choice when compared to regular cotton. Is organic cotton sustainable?  Here are a few other reasons why organic cotton can be a better alternative for you and the earth: It’s better for our water resources – According to an analysis by the Textile Exchange, producing an organic cotton T-shirt requires 1,982 fewer gallons of water compared to a regular cotton T-shirt. Because organic cotton uses less chemicals, its production also releases fewer toxins into our aquatic ecosystems. It’s good for the soil (and our carbon footprint) – According to the Soil Association, the more natural cultivation practices and fewer pesticides used by organic cotton farmers can support healthier soil. That soil, in turn, can absorb more carbon from our atmosphere and help keep the planet healthy. It encourages biodiversity – Multiple studies have shown that organic farming practices can encourage more diversity among the animal species of our planet. Sustainability is sometimes in the eye of the beholder. But when it comes to plant-derived textiles, the ones which help us create a healthier world are always a better alternative.  Explore the benefits of bamboo with Boody Whether you choose to purchase conventional or organic cotton clothing, the fact that you are shopping mindfully for yourself is a win for the environment. At Boody, we believe in bringing you quality, comfy, sustainable clothing basics that keep you feeling good about yourself and your personal impact on Mother Earth. From our sleepwear to our loungewear, women’s bamboo shirts to our underwear, sustainable and ethical are our touchstones. Our clothing is made of bamboo viscose, requiring less water than cotton while putting precious oxygen back into the environment. That just feels good, doesn’t it? Explore the bamboo benefits today, with Boody. Sources:  Britannica. Cotton. https://www.britannica.com/topic/cotton-fibre-and-plant Cotton. The Story of Cotton - Where Cotton Grows. https://www.cotton.org/pubs/cottoncounts/story/where.cfm World Wildlife Federation. Cotton. https://www.worldwildlife.org/industries/cotton Textile Exchange. Quick Guide to Organic Cotton. https://textileexchange.org/quick-guide-to-organic-cotton Soil Association. What is organic cotton? https://www.soilassociation.org/take-action/organic-living/fashion-textiles/organic-cotton/  USDA. Conservation and Biological Diversity in Organic Production. https://www.usda.gov/media/blog/2016/02/29/conservation-and-biological-diversity-organic-production About the Author: Heather Bien is a copywriter and writer based in Washington, DC. She works with retail, ecommerce, and creative brands on their website copy and digital presence, and her freelance writing has appeared on MyDomaine, Apartment Therapy, The Everygirl, and more. When she's not with laptop and coffee in hand, you'll find her planning her next weekend getaway, working on her budding green thumb, or scouting for her next great vintage find.