What comes to your mind when the word vegetarian comes up? Salads, healthy, inadequate protein, not filling and unsatisfying, unpalatable? 

Did you know thatOctober is not only breast cancer awareness month but also vegetarian awareness month? I find this fitting because plant-based diet has already been proven by science to help manage and even reverse cancer.

But first, let us define what a vegetarian diet is. There are several types of vegetarian diets. It differs from veganism because the latter one does not allow the intake of animal products, including honey. Vegetarian diets may include egg and dairy (lacto-ovo vegetarian), fish (pescetarian), and then there’s the flexitarian or semi-vegetarian diet that is predominantly plant-based but allows the occasional consumption of egg, dairy, seafood, and meat. Vegan and vegetarian diets both fall under a plant-based way of eating. 

Studies have shown that plant-based diet can reverse medical conditions such as diabetes, clogged arteries and heart diseases, cancer, auto-immune diseases, and even chronic kidney disease. It also helps keep a healthy gut microbiome that is connected to immunity and mental health. Yet, many are still hesitant to give plant-based nutrition a chance. Let us see what science has to say about some fallacies about plant-based way of eating.

Myth: A vegetarian diet cannot provide adequate nutrition.

The Academy of Nutrition and Dietetics formerly American Dietetic Association issued a position statement on the adequacy of vegetarian diet.

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

Myth: A vegetarian diet is lacking in good quality protein compared to meat.

The body needs nine essential amino acids that can only be obtained from food intake of protein. Animal meat products contain all these but plant food sources such as soy, quinoa, buckwheat, chia seeds, hemp seeds, spirulina, and more also have complete protein. Meaning they contain all the nine essential amino acids without causing pro-inflammatory reactions in the body, which is the case when we consume meat and dairy. Furthermore, if you eat a variety of plant food in every meal, you will definitely get all the amino acids that you need, plus the benefits of fiber and phytonutrients or plant nutrients that animal products will never be able to provide. Combining food like rice and munggo will give you a complete protein intake. Variety is the key!

Myth: Milk is the highest source of calcium.

We were deceived growing up thinking that milk is the best source of calcium. It is a fact that animal milk is high in calcium, but the problem is only a small amount of that is absorbed by the human body. To make matters worse, dairy products increase the IGF-1 hormone which is pro-inflammatory and promotes the growth of cysts and tumors. One cup of milk has 300mg of calcium but only 100mg, or a little over 30 percent, is bioavailable and absorbed in the body. On the other hand, one cup of bok choy, a cruciferous vegetable, contains 160mg calcium. It is almost half the calcium content of milk but 80mg of calcium, or approximately 50 percent, is absorbed. We get more calcium from plant sources compared to milk!

Myth: Vegetarian diets will lead to a Vitamin B12 deficiency.

Vitamin B12 or Cobalamin is needed for a healthy immune system, red blood cell production, balanced nervous system, and DNA synthesis. It’s abundant in animal products. Our body can naturally produce this vitamin through our gut microbiome in the intestines. Beneficial bacteria ferment fiber to aid in the process of producing Vitamin B12. A study conducted by Palni Kundra and colleagues in 2022 revealed that a healthy gut microbiome, which can be achieved with a varied intake of plant food sources, can make the body produce Vitamin B12. There won’t be a need for supplementation.

“Our in vitro data suggest that healthy human adult gut microbial communities have the capacity to produce B12 at levels fulfilling their own requirements, independently of the initial B12 content tested in the donor’s feces. Further, supplementation of exogenous dietary B12 may have limited impact on the healthy human gut microbial community composition and function.”

Myth: All plant-based eaters are healthy.

You may be avoiding animal meat and dairy, but if your diet is composed of ultra-processed plant food sources, then you might as well just eat the meat. You are still harming your health. For example, French fries are made from potatoes. Although potatoes are considered plants, fries are cooked in high heat with lots of trans fat that will stiffen your arteries and compromise blood flow. If you are eating refined white bread instead of brown or red rice, then your plant food sources aren’t wholesome. If you’re eating textured vegetable protein instead of legumes and soy, you will get protein, but you will no longer benefit from plant nutrients. This is because phytonutrients and antioxidants are stripped off with too much processing. Choose fresh fruits instead of canned juices that are not 100 percent fruit juice concentrate. Watch out for the salt, sugar, and fat added to highly-processed food. It’s one thing to eat black rice and oats that have been minimally processed, but to eat packaged food devoid of phytochemicals and fiber as staples in your plant-based diet, you’re still considered unhealthy. Remember, pure cocoa powder and milk chocolate bars come from the same cacao beans but are different in terms of nutrient value and health benefits. One is wholesome and minimally processed to preserve nutrients while the latter is laden with sugar, fat, and calories. Not to mention additives to lengthen its shelf life.

You don’t need to go cold turkey with animal products if you aren’t ready to be a vegan. You can gradually transition by having a plant predominant diet and reap its tremendous benefits.

[email protected]