10 Common Myths About Vegetarians Debunked

By Megan Weyrauch on October 1, 2013

Photo by Martin Cathrae on flickr.com

Happy World Vegetarian Day, the annual kickoff of vegetarian awareness month!

World Vegetarian Day was founded by the North American Vegetarian Society (NAVS) in 1977 and was endorsed by the International Vegetarian Union in 1978. Vegetarian-enthusiasts use the month of October to inform others about the benefits of vegetarianism. Click here for activities you can do to celebrate vegetarian awareness month.

Vegetarianism most simply means practicing a diet that excludes all meat and fish, but the term consistently connotes various stereotypes and myths from people who do not understand the practice.

Here are 10 debunked myths about vegetarians.

1. Vegetarians do not get enough nutrients.

Fact: It is a common myth that vegetarians lack essential nutrients because they do not consume meat or fish. In fact, “vegetarian diets tend to have higher levels of fiber, magnesium, potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals.”

The choice lies with the vegetarian, however. It could be easy to pick foods filled with simple carbs, sugars and trans-fats over healthier options. However, the fact remains that vegetarians can eat substitutes for meat that will give them the nutrients they require.

Fifth-year Wright State University math and physics major Chenoa Courtney said that she gets her protein from a source other than meat.

“Most of the protein I get, I get from soy protein” Courtney said.

2. Vegetarians never feel full.

Fact: Eating plant foods loads your body with fiber. High-fiber foods provide volume, and take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains are full of fiber.

Fourth-year Capital University studio art major Dara Neer said that she always feels full after eating.

“Vegetarian meals include a lot of carbohydrates and an abundance of beans,” Neer said.

3. All vegetarians are the same.

Fact: Many different types of vegetarians exist. The following is a list from evolvingwellness.com of some of the different categories of vegetarianism.

· vegan: eats no animal products whatsoever

· lacto vegetarian: eats no animal products, except for dairy products

· ovo vegetarian: eats no animal products, except for eggs

· lacto-ovo vegetarian: eats no animal products, except for eggs and dairy

· pesco-vegetarian: eats no animal products, except for fish (can include eggs, dairy and in some cases chicken)

· flexitarian: eats small amounts of animal products occasionally

Courtney said that as a vegetarian, she eats dairy and eggs. Neer said she eats similarly.

“I do consume milk and eggs, but that’s about it,” Neer said.

Photo by pj_vanf on flickr.com

4. Vegetarians find it difficult to eat out.

Fact: Sometimes people feel intimidated when they have to cook for a vegetarian, unsure of what the person will want to eat. Remember, as long as you serve some meatless dishes, you are probably okay. In addition, most restaurants have vegetarian dishes, so vegetarians are not necessarily locked into vegetarian-only restaurants.

Courtney said that she has no problem finding vegetarian dishes when she is out.

“I’ve been vegetarian for almost six years,” she said. “Finding veggie dishes is second nature to me.”

5. Vegetarians have low energy.

Fact: Vegetarians eat high-fiber and nutrient-heavy plant foods, which allow energy levels to stay more constant and consistent. Instead of energy peaks and dips, your energy stays even, keeping you feeling energized throughout the day.

Neer said that she in fact gets more energy now than when she was not a vegetarian.

“I don’t get sleepy after eating anymore,” Neer said. “And it doesn’t take as long for my body to process what I put in it.”

6. All vegetarians eat fake meat.

Fact: Ways to get proper nutrients exist without consuming “fake” meat like tofu. Not all vegetarians decide to eat “fake” meat; in fact, people were eating healthy vegetarian meals before meat knockoffs came along.

Courtney is one of the vegetarians that said she does eat “fake” meat.

“It’s not tofu, but it’s usually soy based,” she said.

7. Vegetarian diets are high in fat.

Fact: Truly, vegetarian diets can be high in fat. It comes down to personal choice. If you choose a diet full of cheeses and junk food, then this myth is fact. However, many, many vegetarian recipes and cuisines exist with far less fat. If a vegetarian chooses to eat such dishes, then their meals can be lower in fat than the average meat-eater.

Photo by nate steiner on flickr.com

8. A vegetarian diet is dull and repetitive.

Fact: Though some people think vegetarians’ meals are dull and repetitive, the fact is that vegetarians eat a variety of foods, planning meals full of various fruits, legumes, nuts, veggies and grains.

Courtney said that people hold a common misconception about what she eats.

“A common misconception would be that I eat only vegetables, which is not true,” she said. “I eat lots of soy products.

9. People become vegetarians to support animal rights.

Fact: While animal rights may be the reason for some people to switch to a vegetarian lifestyle, this is not the sole reason vegetarians make the change.

Neer said that a lot of people assume it’s all about animal rights but that this is not true for every vegetarian. Neer became a vegetarian for her own reasons.

“It’s supposed to be a natural remedy to help with symptoms of narcolepsy,” she said.

10. In order to be a vegetarian, you must go all-or-nothing.

Fact: Fooducate.com says that a person does not have to make a permanent, all-or-nothing conversion to vegetarianism. This site suggests trying the world of veggie cuisine to enjoy the health benefits and to get a feel for the lifestyle, but says that it is okay to go back to your meat-based diet.

Enjoy World Vegetarian Day and vegetarian awareness month.

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