8 Myths about Veganism Debunked
There are many myths and untruths about vegan diets. From rumors about lack of proper nutrition to suggestions that plant-based eating is always more expensive, the vegan diet is sometimes not well understood. Let’s examine some popular myths about veganism and uncover the truth.
1. Vegan diets have little protein.
A common myth is that vegan meals contain insufficient protein. The truth is there are many great plant sources of protein, and in fact, they can have more protein than a comparable serving of meat. Beans, broccoli, lentils, mushrooms, nuts, oats, pasta, peas, quinoa, spinach, and tofu are all vegan-friendly foods that offer protein. This variety makes it quite easy to find enough protein when you’re eating vegan.
2. Building muscle requires eating meat.
Building muscle requires protein and the essential amino acids they’re made from. These substances are important for digestive, hormonal, neurological, and immune health, too. It was once thought that eating meat was the only diet to promote muscle growth, but newer research has shown that plant-based proteins can work just as well as meat—see this 2025 article from NPR. The key is to eat a variety of plant proteins, so that your body gets all the amino acids you need. For example, you might eat rice and beans, or pair rice and peas together to cover all your bases.
3. You can’t get enough calcium without dairy.
Eating dairy products isn’t the only way to get calcium. Plants also provide calcium—especially soy, almonds, beans, broccoli, cabbage, chia seeds, figs, fortified plant milks, leafy greens, pulses, and sesame seeds. In addition, many people find plants to be more digestible that dairy; this is especially true if you are lactose-intolerant. Note that while spinach does have considerable amounts of calcium, it also contains substances called oxalates that can interfere with your body’s absorption of calcium in your gut. Broccoli and kale contain lower levels of oxalates and may be the better leafy green option for calcium.
4. Vegan meals don’t offer required vitamins and minerals.
A vegan diet centered on fruits, vegetables, whole grains, nuts, and seeds can offer almost all the required vitamins and minerals the body needs. For example, this kind of diet contains plenty of fiber, which is essential for digestive health. Veggies and fruits are also excellent sources of vitamins A, C, E, and K. To ensure they’re getting vitamin B12, vegans look to fortified foods and supplements; for vitamin D, they can turn to mushrooms, fortified cereals and plant milks, and sunshine. (The body manufactures vitamin D when exposed to UVB rays from the sun.) Meanwhile, iron is found in cashews, dried apricots, figs, kale, beans and legumes, pumpkin seeds, quinoa, and raisins. Omega-3 and omega-6 fatty acids, critical for cognitive health, are components of many types of seeds as well as seaweed, soy, and walnuts. You don’t have to eat oily fish for this nutrient.
5. Eating soy raises breast cancer risk.
Some studies decades ago suggested soy isoflavones might be involved in breast cancer. This was based on experiments with rodents that showed more incidents of breast cancer when they were fed soy compounds. But more recent research involving humans shows that eating soy will not increase a person’s risk of developing breast cancer. According to the American Cancer Society, the health benefits of eating soy outweigh any potential risk—and eating soy may even reduce your breast cancer risk.
6. Vegans can’t drink alcohol.
This falsehood comes from the mistaken belief that because some alcohol is made with animal products, vegans must avoid all alcoholic drinks. Granted, beer, wine, and cider production may employ egg whites, fish bones, gelatine, and other animal products. However, that doesn’t mean there aren’t vegan options for people who want to consume alcohol. Most spirits are good choices, for instance. Many beers are vegan, too. For other types of drinks, checking the label to ensure they’re vegan is key.
7. It’s expensive to eat vegan.
Here’s another assumption about veganism that has unfortunately gained traction. When people see high grocery store prices on pre-made vegan meals, it only fuels this speculation. The real story is that sticking mainly to whole foods in a vegan diet can literally save you money. Buying beef and seafood for dinner is often more expensive than putting together a main course of lentils and tasty vegetables, for example.
8. Vegan food is always healthy.
You may think a vegan diet is always healthier than one that includes meat and dairy. This isn’t always the case. The health of a vegan diet depends on what’s in it. Vegans who rely heavily on highly processed foods—think frozen dinners and artificial meat alternatives—aren’t eating any healthier than their peers who consume meat. These pre-packaged foods are often high in fat, salt, and sugar content, as well as other additives.
In closing
If you’re considering a vegan lifestyle, the bottom line is not to believe everything you hear. Listening to the nay-sayers may have you missing out. Instead, talk to vegans and vegetarians you know in your real life, or go online to vegan/vegetarian forums and organizations, like the Vegan Society, American Vegan Society, and other groups, to get the facts.