Eating vegetarian may help lower your risk for certain types of cancer, in addition to reducing your risk of heart disease, type 2 diabetes, and osteoporosis, according to the Physicians Committee for Responsible Medicine. And a study published in the June 2017 issue of the Journal of the American College of Nutrition found that going vegetarian may also help you lose weight and improve your metabolism. Still, many of the so-called facts about vegetarian eating that are circulating are false. So set the vegetarian scene straight with these six busted myths!
1. Myth: Going Vegetarian Guarantees Weight Loss
A vegetarian diet done right can absolutely help you lose weight. A January 2016 review in the Journal of General Internal Medicine found that people following a vegetarian diet lost significantly more weight than people following nonvegetarian diets. But “weight-loss is not a guarantee,” says Samantha Cassetty, RD, a dietitian in private practice in New York City. “Plenty of foods, from potato chips to some cookies, don’t contain animal products — but if weight loss is the goal, you still need to stack the odds in your favor by planning appropriately.” Cassetty recommends reducing vegetarian sources of sweets and snacks, and instead planning your menu around lots of fruits and veggies, as well as plant sources of protein, such as beans and nuts. “These foods make it easy to fill up, and therefore can help with weight loss.” Other satiating vegetarian protein sources include eggs and dairy, such as plain Greek yogurt and cottage cheese, notes Keri Gans, RDN, also in private practice in New York City and the author of The Small Change Diet. RELATED: The Weight-Loss Plans to Try and the Fad Diets to Skip for Results
2. Myth: Sugar From Fruit Is Bad for You
Just as the name suggests, a vegetarian diet should include plenty of vegetables and fruits — as almost any diet should, for that matter. It’s a good idea to have some fruit or vegetable at every snack or meal to fuel your body with plenty of fiber, vitamins, and minerals. And you don’t need to fear the sugar in that fruit. “There’s a big difference between natural and added sugar,” says Toby Amidor, RD, who’s in private practice in New York City and is the author of The Easy 5-Ingredient Healthy Cookbook. “Cookies, cakes, candy, and the like typically have sugar added to them.” Fruit, on the other hand, contains the natural sugar fructose. “With that natural sweetness comes a plethora of vitamins, minerals, and phytonutrients — plant chemicals that help keep you healthy and prevent disease,” says Amidor. “In addition, fruits also come with a lower calorie tag.” For example, one large pear contains 131 calories, according to the U.S. Department of Agriculture, and is a good source of immune-helping vitamin C and an excellent source of filling fiber, says the National Institutes of Health Dietary Supplement Label Database.
3. Myth: Vegetarian Eating Is Boring
Do you think a diet sans meat is going to be a big snooze fest? Think again. You don’t have to live off only tofu and steamed veggies if you go vegetarian. “If you’re thinking of going meatless, I highly suggest spending some time in the kitchen,” says Natalie Rizzo, RD, a sports dietitian in private practice in New York City. “Whereas you may be used to using meat in recipes, you will find that you can easily sub in lentils, beans, tempeh, and other veggie proteins.” You can also experiment with new-to-you foods and flavors. “Try unconventional fruits and veggies, like fennel or Autumn Glory apples,” says Rizzo. “You’ll be happy you did when you taste the licorice flavor of the fennel or the perfect balance of cinnamon and caramel in the Autumn Glory apple.” RELATED: 9 Things You Should Know Before You Go Vegetarian
4. Myth: Building Muscle on a Vegetarian Diet Is Difficult
“Many people think that plant-based athletes can’t get enough protein to build muscle, but that’s completely false!” says Rizzo. “Many vegetarian options provide just as much protein as meat and even more vitamins, minerals, and antioxidants. With a little planning, you can absolutely build muscle on a vegetarian diet.” Eat 20 to 30 grams of protein at each main meal — for instance, an edamame and banana smoothie for breakfast and a chickpea salad sandwich for lunch or dinner. You can time those meals two to three hours before a hard workout or 30 minutes to two hours afterward to help maximize muscle recovery and growth, according to a position paper published in March 2016 in the Journal of the Academy of Nutrition and Dietetics. Also make sure to consume ample carbohydrates — such as those from whole grains, fruit, and vegetables — with your meals. “Carbohydrates are essential and provide energy for all sorts of activities,” says Rizzo.
5. Myth: Soy, a Vegetarian Protein, Is Harmful
Soy is one of a handful of plant-based proteins that’s also a complete protein — meaning it contains all nine essential amino acids. You don’t need to pair it with complementary proteins for your body to use it effectively, research shows. Eating soy foods (such as tofu, edamame, and soy milk) may even help lower your risk of breast cancer, suggests a November 2016 review published in Nutrients. And although it’s one of the eight common allergens, the prevalence of soy allergies in children is only about .4 percent, according to an article published in July 2010 in the Journal of Asthma and Allergy.
6. Myth: Being Vegetarian Isn’t Safe for Kids or Teens
“The position of the Academy of Nutrition and Dietetics is that appropriately planned vegetarian — including vegan — diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases,” says Ginger Hultin, RDN, a dietitian in private practice in Seattle, Washington, and a spokesperson for the Academy of Nutrition and Dietetics. “These diets are appropriate for all stages of the life cycle, including infancy, childhood, and adolescence.” And eating vegetarian offers a benefit for kid and teen vegetarians: “They are actually at lower risk than their non-veggie peers for being overweight or obese.” Children following a vegan diet may need to take some supplements, such as vitamin B12, according to the Nemours Foundation. A well-balanced diet is key for reducing the need for supplements. “Children eating any diet — not just vegetarian or vegan — should be aware of their intake of protein, omega-3 fatty acids, iron, zinc, vitamin D, iron, iodine, calcium, and vitamin B12,” says Hultin. “The child’s doctor or dietitian can [recommend] an appropriate multivitamin for any additional nutrients the child may need based on his or her individual stature, lifestyle, and diet.” If your child or teen is vegetarian and you aren’t sure if he or she is eating a balanced diet or may need to supplement, you can find an RD in your area at Eatright.org. “Dietitians are the nutrition experts for vegetarian and vegan families,” says Hultin. RELATED: The Digestive Perks of Being a Vegetarian
