"6 vegan food myths I believed until I did the research"

From vegoutmag.com/lifestyle 

By Maya Flores

Not everything with a “vegan” label is as healthy as it seems—and some of the biggest surprises are hiding in plain sight

When I first went vegan, I assumed I had it down. Quinoa? Check. Kale? Check. Vegan cheese, tofu dogs, almond milk everything? Double check.

But here's the thing: I still felt off. I was bloated half the time, weirdly tired after lunch, and constantly snacking even though I was technically eating “healthy.”

So I did what any curious label-reader with a Wi-Fi connection would do: I started digging. Through studies, nutrition forums, and registered dietitian breakdowns. What I found surprised me—not just because I was misinformed, but because I’d been spreading the same myths to friends thinking I was helping.

Here are six vegan food myths I believed, why they don’t hold up, and what I learned from finally doing the research.

1. “If it’s vegan, it must be healthy”

This one’s tempting. The label says “plant-based,” so you assume it’s good for you. I used to load up my cart with vegan granola bars, coconut yogurt, and cashew-based desserts thinking I was crushing it.

But as it turns out, "vegan" and "nutrient-dense" aren't synonyms.

A 2022 analysis in Frontiers in Nutrition found that many ultra-processed vegan foods are just as high in sodium, saturated fat, and added sugars as their animal-based counterparts. Some were even lower in protein and fibre—which are key to staying full and energized.

Now, instead of relying on the “vegan” label, I ask: is this food close to its original form? If it grew from the ground and doesn’t need a long ingredients list to explain itself, it’s more likely to nourish my body.

2. “Vegan meat substitutes are always better than real meat”

I used to think that swapping burgers for Beyond Burgers was a clear health win. No cholesterol! No cruelty! No question, right?

Well… yes and no.

While plant-based meat alternatives can reduce your intake of saturated fat and help lower carbon emissions (a 2020 study in Nature found that plant-based diets can cut food-related greenhouse gases by up to 73%), they’re not all created equal.

Many vegan meats are still highly processed and contain additives, gums, and flavour enhancers to mimic meat. And research from The American Journal of Clinical Nutrition shows that some people experience bloating or gastrointestinal discomfort from soy isolates or pea protein concentrates often used in these products.

Now, I use meat substitutes more like “treat” foods—great for cookouts or cravings, but not my daily staple.

3. “Almond milk is the best dairy alternative”

Almond milk was my go-to for years. It tasted light, blended well in smoothies, and had that café-approved vibe. But nutritionally? Not as magical as I thought.

Unless fortified, almond milk is often low in protein and calcium. A 2021 review in Nutrients found that many commercial plant milks have inconsistent nutrient profiles—and almond milk ranked among the lowest for protein content per serving (often just 1 gram compared to soy’s 7–8 grams).

What’s more, almonds are water-intensive to grow—so it’s not the most eco-friendly option either.

These days, I alternate between soy milk (for protein), oat milk (for creaminess), and fortified hemp milk (for omega-3s). No single option is perfect, but I try to match the milk to the purpose.

4. “More fibre is always better”

When I first went vegan, I loaded up on fibre-rich foods: lentils, whole grains, cruciferous veggies, flaxseeds. I figured the more, the better.

But my gut said otherwise—literally.

Fibre is great for digestion, yes. But when you go from low-to-high fibre overnight (as many do when switching to a plant-based diet), your body can freak out a bit.

A 2020 study in The American Journal of Gastroenterology confirmed that sudden fibre increases can cause gas, bloating, and discomfort—especially when water intake is low or gut bacteria aren’t used to breaking it down.

I learned to pace myself. I now introduce new fibre sources gradually and drink plenty of water to help things move along. My gut feels way more chill now.

5. “Vegan means I don't have to worry about protein”

Yep, I believed this one hard. I was eating beans, peanut butter, and oats—so I figured I had enough protein. But I was often fatigued, took longer to recover from workouts, and started losing muscle tone.

It turns out, not all plant proteins are equal in terms of amino acid profile and bioavailability. According to a report, older adults (and anyone active) need more protein per kilogram of body weight than previously thought—and that need can be hard to meet on carbs and nut butter alone.

Once I started tracking (even loosely), I realized I was only getting about 40–50 grams a day. Now I aim for 70–80, and include higher-quality plant proteins like tempeh, seitan, tofu, and legumes combined with grains. Game-changer for my energy and strength.

6. “If you eat a balanced vegan diet, you don’t need supplements”

For a while, I wore my no-supplement stance like a badge of honour. “I get everything from food!” I’d say. And sure, it sounded impressive—but it wasn’t entirely smart.

The truth is, even well-planned vegan diets can fall short on certain nutrients—namely vitamin B12, vitamin D, omega-3s (EPA/DHA), iodine, and sometimes iron or zinc.

A 2020 review published in Nutrients emphasized that while whole plant foods are nutrient-rich, a few essentials are hard to come by without animal products or fortified foods.

Now I take a B12 supplement, plus an algae-based omega-3. In winter months, I add D3. It's not a sign of failure—it’s smart planning. You wouldn’t drive cross-country without checking your fuel, right?

It’s not about perfect—it’s about paying attention

If there’s one thing I’ve learned from busting these myths, it’s that “plant-based” isn’t a finish line. It’s a mindset—one that asks you to stay curious, check your assumptions, and care enough to course-correct.

I still love being vegan. But now, I love it and feel good doing it. No more falling asleep at 3pm or wondering why I’m cranky after breakfast.

So if you’ve been wondering why your plant-based journey feels off—even when you’re “doing it right”—start with your plate. Not to fix it perfectly. Just to understand it better.

Because when your food works with you, everything else gets just a little easier.

https://vegoutmag.com/lifestyle/dna-6-vegan-food-myths-i-believed-until-i-did-the-research/