Myths about vegetarianism - nutrition vegetarian
Much has been written about the vegetarian diet, and a simple internet search shows hundreds of articles with advice and warnings. The problem is that, many times, nutrition blogs are not supported by professionals, which generates a lot of unverified and false information.
This gives rise to myths, which confuse people, distorting reality. The vegetarian diet is no stranger to this, and in this lesson we compile some of the most common myths, debunking each one with reliable information.
Dietary myths
- You are allowed to eat tuna: This is false. Tuna is a fish, and both meat and fish are excluded in the vegetarian diet. The confusion arises in some places in Europe where tuna is offered on vegetarian or vegan menus.
- Lack of protein in the vegetarian diet: Although animal proteins are eliminated from meat and fish, eggs, an important source of animal protein, can be consumed in a vegetarian diet. In addition, there are many vegetable sources of protein, which makes this statement incorrect.
- Need to consume supplements: Supplements are only necessary to cover deficiencies. A balanced and varied diet can provide all the nutrients the body needs without relying on supplements.
- Constant feeling of hunger: This is completely false. The vegetarian diet includes a wide variety of satiating foods such as rice, vegetables, fruits and eggs, which ensure that you do not stay hungry.
- It is impossible to eat a low-carb vegetarian diet: False, as there are many food options within the vegetarian diet that do not rely on carbohydrates, offering great variety.
- Humans need to eat meat: Studies support that it is possible to lead a healthy life without meat, and a vegetarian diet can even reduce the risk of cardiovascular disease.
Health myths
- Loss of intellectual capacity: A study by the University of Southampton shows that vegetarians may actually have higher IQs.
- More frequent illnesses: People can get sick for many reasons, not just diet. In fact, studies indicate that a vegetarian diet may reduce the risk of diabetes, cancer and heart disease.
- Inability to build muscle mass: Although it may be more complicated, it is entirely possible to build muscle mass on a vegetarian diet. Many people in the fitness world follow this type of diet successfully.
- Vegetarian diet is not suitable for children or pregnant women: If the level of vitamin B12 is controlled, pregnancy and vegetarianism are perfectly compatible. In children, a nutrient-rich and balanced vegetarian diet is also possible for a healthy development.
Myths influencing social life
- Vegetarian meals are expensive: Not necessarily. The staples of a vegetarian diet such as vegetables, rice, and fruits are affordable.
- There are few places that offer vegetarian food: This was true in the past, but today, there are many restaurants that offer vegetarian options or are fully specialized in vegetarian food. In Spain, for example, there are more than 2000 vegetarian restaurants.
- Vegetarian diet is a fad: False, this lifestyle has existed since ancient times. Philosophers such as Pythagoras and Plutarch were already promoting this type of diet, and today it continues to gain popularity.
