As we celebrate Vegetarian Awareness Month this October, let’s get clear on some of the facts about vegetarian diets. There are many common misconceptions about this lifestyle that are completely false and we hope that busting them will encourage more people to embrace a plant forward diet.
Myth #1: "Vegetarians Don’t Get Enough Protein"
It’s likely that you have heard people say that it’s not possible to get enough protein as a vegetarian, and that’s simply not true! While it is factual that protein is common and abundant in meats, that doesn’t mean that vegetables, grains and legumes can’t supplement them. Down to Earth says that, “Plants are by nature rich sources of protein as they are made up of structural cells, hormones and enzymes.” Consider that the largest mammals like elephants and gorillas can sustain themselves on plant protein alone.
If you want to incorporate some high protein plant foods into your diet, we recommend the following:
Legumes: all beans, peas, and sprouts
Dark leafy greens: spinach, kale, chard, and broccoli
Grains: quinoa and oats
Nuts & Seeds: almonds, Brazil nuts, peanuts, sunflower seeds, and hemp seeds
Myth #2: "It’s Expensive to be Vegetarian"
Many people assume that embracing this diet requires you to shop at expensive health stores or purchase costly plant based alternative foods. Good news; this is also completely wrong! It’s true that meat substitutes can be pricey, but there are ways to avoid consuming these goods(like eating high protein plants ;)). By sticking to the produce section of the grocery store and avoiding animal products, it’s actually possible to save a bit of money. One study conducted in 2020 found that, “people on meatless diets spent an average of $23 less on food every week.”
There are endless videos and articles detailing how to shop for a vegetarian budget on a diet, here’s an example of one for just $20 a week:
Produce: 1 bunch of kale, 4 bananas, 1 bunch of cilantro, 1 head of garlic, 1 large carrot, 1 small lemon, 1 apple, 2 small yellow onions, 1 orange (for snacking), 2 small tomatoes (cheapest variety), 1 large cucumber, 1 large head of lettuce (cheapest variety), 1 bunch of celery
Bulk: 1 cup of brown rice, 1 pound of pearl barley, 3 cups of old-fashioned oats, ¼ cup of raw sunflower seeds, 2 tablespoons of cinnamon, 2 tablespoons of curry, ½ teaspoon of cumin, ½ teaspoon of ground ginger
Other: 1 pound package of pasta, 1 can of cannellini beans, 2 cans of garbanzo beans, 1 can of pasta sauce, 1 can of fire-roasted tomatoes, 1 container of plant-based milk, 1 package of vegetable bouillon cubes, 1 package of frozen broccoli cuts, 1 box of cereal
Myth #3: "Vegetarian Food is Boring"
You may have heard people say that a vegetarian diet is boring or bland. While it’s true that many restaurants in the United States may have limited options for vegetarians, the foods you can eat are abundant. Although meat products are restricted, you can seriously eat anything else; plant based foods are incredibly diverse and can incorporate rich flavors from around the world. Consider the fact that cuisines from South India, Ethiopia, and the Mediterranean are highly vegetarian-friendly–and would you say that food is boring?
The notion that vegetarian food is boring quite frankly has no foundation. Think of the endless flavor combinations that can be made with fruits, vegetables, legumes, grains, nuts, and dairy products. To illustrate this point, below are some fun recipes that are 100% vegetarian and 100% flavorful!
Homemade Chili; this recipe has no meat but 20 other delicious ingredients
Veggie Pizza; make your own vegetarian pizza with all the toppings you desire
Now that we’ve debunked some common myths about vegetarian diets, hopefully you feel more encouraged to embrace a plant based lifestyle. The rumors that vegetarians lack protein, interesting foods, and cheap grocery bills are completely not true! By dispelling these misconceptions, we hope you can be more intentional about choosing a more sustainable sustainability for yourself and the planet.
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