Going vegan: Here’s what to think about before you start

From atvtoday.co.uk

Here are the key factors experts say are worth considering before making the switch

Adopting a vegan diet during the early part of a new year can feel like a positive reset – whether it’s for health, sustainability or simply trying something new.

But if you’re eating less overall, particularly if appetite is reduced through weight-loss medication, careful planning becomes essential to avoid fatigue, low energy and nutrient gaps.

Appetite changes can raise the stakes

Reduced appetite means smaller portions – and that makes every meal nutritionally important. Plant-based diets can be very healthy, but they are also more restrictive, so thoughtful food choices are crucial to ensure energy, protein and micronutrient needs are still being met.

Without this, people may experience tiredness, stalled weight loss or poor recovery, especially during the early weeks of dietary change.

Beware ultra-processed vegan foods

Not all plant-based products are created equal. Many ultra-processed alternatives are high in refined carbohydrates and low in protein and key nutrients.

Instead, nutritionists recommend focusing on foods that are naturally vegan – such as lentils, beans, tofu, vegetables and wholegrains – which offer greater nutritional value and support satiety without relying on heavy processing.

Protein matters more than you think

Protein is essential during weight loss, helping to preserve muscle mass and keep you feeling full. Guidelines suggest aiming for around 0.8g–1.8g of protein per kilogram of body weight, depending on individual needs.

On a vegan diet, this means intentionally including plant-based protein sources like tofu, tempeh, lentils, chickpeas, beans and soy products at every meal.

Dr Crystal Wyllie from ZAVA explains:

“It’s a common misconception that protein only matters if you work out regularly. Protein supports immunity, recovery and overall wellbeing – particularly when appetite is reduced or weight-loss medication is involved. Including protein at every meal can help maintain strength and energy.”

Keep comfort foods on your side

Sticking to Veganuary doesn’t mean reinventing your entire kitchen. Many familiar flavours are already vegan, including standard gravy granules, yeast extracts, English mustard and brown sauce – all of which add depth without compromise.

Iron is one nutrient worth watching closely, as plant-based iron is absorbed less efficiently. Pairing iron-rich foods like lentils, spinach and beans with vitamin C-rich ingredients – such as citrus fruits or peppers – helps improve absorption and supports energy levels.

Great iron-boosting snacks include hummus with red pepper sticks, nuts, seeds and dried fruit.

Choosing the right milk matters

Iodine plays a vital role in thyroid function and metabolism, but intake can be low on vegan diets. Fortified plant milks are one of the easiest ways to help bridge that gap.

Oat milk is a popular choice for tea and coffee thanks to its creaminess and stability – barista versions are often closer to dairy in taste and texture. Iodised salt, seaweed and fortified breads can also support iodine intake.

Experts recommend speaking to a healthcare professional before using supplements to ensure the right balance for individual needs.

Don’t overcomplicate meals

You don’t need a whole new cookbook – just swap the protein. Lentils, chickpeas or crumbled tofu work well in classics like spaghetti bolognese, while minimally processed plant-based sausages can replace meat at breakfast.

Fibre-rich foods such as oats, quinoa, brown rice, beans and vegetables help maintain steady energy levels and keep hunger at bay throughout the day.

Managing expectations around cheese

Vegan cheese can be hit-and-miss. Nutritional yeast is often a more satisfying alternative, offering a savoury, cheesy flavour without texture issues – and many brands are fortified with vitamin B12.

Vitamin B12 supports the nervous system and healthy red blood cells, but it isn’t naturally present in plant foods. Fortified products or supplements are essential for anyone following a vegan diet, particularly alongside weight-loss medication.

Don’t forget omega-3s

Omega-3 fatty acids support heart health, brain function and inflammation control, yet can be harder to obtain on a vegan diet. Foods like chia seeds, flaxseeds, walnuts, hemp seeds and algae-based supplements can help meet daily needs.

As with other nutrients, consistency matters more than perfection – small, regular inclusions add up.

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With a few smart swaps, attention to key nutrients and a focus on whole foods, a vegan diet can feel satisfying, balanced and sustainable – even when appetite is reduced.

As Dr Wyllie notes, regular monitoring and spreading nutrient intake throughout the day can help maintain energy, protect wellbeing and support long-term success.

https://www.atvtoday.co.uk/277506-food/ 

Planning to go vegan? Dietician lists 5 common mistakes beginners make

From indiatvnews.com

Switching to a vegan diet can be beneficial, but doing it without proper planning can backfire. Dietician Aarti Nath explains five common mistakes people make when cutting out animal products, from missing key nutrients to under-eating, and how to avoid them for long-term health

New Delhi:

Switching to a vegan diet can be a significant step forward towards your health and the environment. Many people make this shift hoping to feel better, eat cleaner and live more consciously.

However, Aarti Nath, Senior Dietician, Paras Health Udaipur, notes that the transition is not as straightforward as it appears, particularly when attempting to eliminate all intake of animal products from your diet. Most people who try to go vegan struggle early on because they overlook a few essential basics.

5 common mistakes first-time vegans make

1. Falling short on protein

It is a myth that plant-based diets lack protein, but the mistake is failing to proactively replace animal products with the right protein-based alternatives. Relying on pasta or side salads won’t fulfil you. To keep energy levels up and stay full, every meal should include solid sources of protein like lentils, beans, tofu, tempeh, oats, along with incorporating greens like broccoli and spinach.

2. Forgetting B12 and key nutrients

Vitamin B12 is essential for the nervous system, and it simply isn’t found in plants. Many beginners ignore this until they start feeling sluggish. It’s vital to use a B12 supplement or eat fortified foods daily. It is also important to keep an eye on iron, calcium, and omega-3s to keep the body running properly.

3. Eating too much “vegan junk food”

With so many new vegan burgers and snacks in stores, it’s easy to live off processed food. While these are convenient, they are often loaded with salt and sugar. Living on mock meats can lead to weight gain and digestive issues. The best approach is to stick to whole foods like grains and vegetables as the main staple.

4. Simply not eating enough

Plant-based foods contain fewer calories than meat and dairy products. For new vegans, they often eat the same portion sizes as they were eating before, which leads to low energy and a deficiency in calories. If one feels dizzy, then they must increase their portion sizes and incorporate healthy fats such as avocados, nuts, and seeds to stay energetic throughout the day.

5. Expecting results overnight

Many people expect to feel “perfect” in the first 48 hours and get frustrated when results aren’t achieved. The body takes time to adapt to changes in the dietary system, like increased fibre, and takes a few weeks to compensate for the increased nutrient consumption. The key is to be patient, as the health needs of the body are accomplished through long-term eating, not in a few hours.

A vegan diet works best when it is planned, not rushed. Small corrections early on can make the change last.

https://www.indiatvnews.com/lifestyle/news/vegan-diet-mistakes-plant-based-diet-mistakes-vegan-diet-protein-2026-01-22-1027041

8 ultra-processed vegan foods that nutritionists say you should avoid completely

From vegoutmag.com

By Avery White

Going vegan was supposed to make me healthier, but I spent two years unknowingly filling my cart with products that were barely better than what I'd given up 

I'll be honest with you. When I first went vegan about ten years ago, I thought I was making all the right choices for my health. I'd walk through the grocery store, tossing anything labelled "plant-based" into my cart, feeling pretty virtuous about the whole thing.

Then I started actually reading labels. And let me tell you, it was a wake-up call.

Just because something is vegan doesn't automatically make it healthy. In fact, some of the most heavily processed foods on the market today are plant-based. The food industry has gotten incredibly clever at taking whole ingredients and transforming them into products that barely resemble anything that once grew in the ground.

After years of learning to navigate this landscape, both through my own trial and error and by staying current with nutritional research, I've identified the biggest culprits. These are the ultra-processed vegan foods that might be sabotaging your health goals, even when you think you're doing everything right.

1) Vegan deli slices with endless ingredient lists

Pick up a package of vegan deli meat and flip it over. Go ahead, I'll wait.

If you're staring at a list of 20+ ingredients with names you can't pronounce, that's your first red flag. Many plant-based deli slices are essentially science experiments held together with methylcellulose, modified starches, and a cocktail of preservatives.

The thing is, these products often contain as much sodium as their meat counterparts, sometimes even more. We're talking 400-500mg per serving, which can add up fast when you're making a sandwich.

When I volunteer at the farmers' market on Saturdays, I talk to people all the time who've swapped conventional deli meat for vegan versions, thinking they've made a healthy upgrade. But they're often just trading one set of problems for another.

Look for options with recognizable ingredients or better yet, use whole foods like seasoned tempeh, marinated tofu, or hummus as your sandwich fillings instead.

2) Plant-based chicken nuggets loaded with additives

I get it. The convenience factor is real. You're tired after work, and those vegan nuggets in the freezer are calling your name.

But here's what's actually in most of them: isolated pea protein, various gums and thickeners, artificial flavouring, and often a disturbing amount of sodium and saturated fat from coconut or palm oil. The breading is usually made from refined flour with zero nutritional value.

These products are engineered to mimic the texture and taste of chicken, which requires serious food science. That means heavy processing and additives your body doesn't recognize as real food.

During my years analysing financial statements in the investment world, I learned to read between the lines. The same skill applies to ingredient labels. When a company lists "natural flavours" near the top, that's often code for "we added a bunch of stuff to make this taste like something it's not."

If you're craving something crispy and satisfying, try making baked chickpeas or tofu nuggets at home. You control exactly what goes in.

3) Dairy-free cheese that's mostly oil and starch

This one hurt me personally because I love cheese. Or loved it, before going vegan.

Most vegan cheeses on the market are primarily made from refined oils, typically coconut or palm kernel oil, combined with starches and emulsifiers to create that stretchy, melty texture. They're calorie-dense but nutrient-poor.

The fat content in these products often rivals or exceeds regular cheese, but without any of the protein or calcium you'd get from dairy. You're essentially eating flavoured oil that's been moulded into cheese shape.

I spent two years trying every vegan cheese I could find before accepting that most of them weren't doing my body any favours. Now I use nutritional yeast, cashew cream I make myself, or just skip the cheese alternative altogether.

Some newer brands are using fermented nuts and cultures to create more nutritious options, but you have to actively seek these out and be prepared to pay more for them.

4) Breakfast cereals masquerading as health food

Just because the box has a leaf on it and says "plant-based" doesn't mean that cereal is good for you.

Many vegan cereals are loaded with added sugars, often in multiple forms like cane sugar, brown rice syrup, and fruit juice concentrates. They're made from refined grains that have been stripped of fibre and nutrients, then sometimes "fortified" with synthetic vitamins.

Your blood sugar spikes, crashes, and leaves you hungry an hour later. That's not nourishment, that's a blood sugar rollercoaster.

I used to grab whatever looked healthy on the shelf, focusing only on the vegan label. But when I started paying attention to how I felt after eating different foods, I noticed a pattern. The heavily processed cereals left me foggy and reaching for more food by mid-morning.

These days, I make overnight oats with whole oat groats, chia seeds, and fresh fruit. It takes five minutes to prepare the night before, and it actually keeps me satisfied.

5) Veggie burgers that are really just binders and fillers

Not all veggie burgers are created equal, and some are basically compressed sawdust held together with questionable ingredients.

The worst offenders contain mostly soy protein isolate or textured vegetable protein, which are highly processed ingredients extracted from whole soybeans. They're bulked up with fillers like methylcellulose, use maltodextrin for texture, and contain enough sodium to make your blood pressure spike just reading the label.

Compare this to a burger made from whole black beans, oats, vegetables, and spices. The difference in both nutrition and how your body processes them is night and day.

When I'm running trails in the morning, I can actually feel the difference between days when I've eaten real, whole foods versus days when I've relied on these ultra-processed options. My energy is steadier, my recovery is better, and I don't get that heavy, sluggish feeling.

If you're buying store-bought veggie burgers, look for short ingredient lists with foods you recognize. Or make a batch at home and freeze them. Your body will thank you.

6) Plant-based ice cream packed with saturated fat

I hate to be the bearer of bad news, but most dairy-free ice creams aren't the health food some people think they are.

Many brands rely heavily on coconut cream or coconut oil as their base, which means they're loaded with saturated fat. Some contain even more saturated fat per serving than regular ice cream. Add in the sugar, which is often comparable to conventional options, and you've got a dessert that's just as indulgent as what it's replacing.

The texture also requires emulsifiers, stabilizers, and often additional sweeteners beyond just sugar, like corn syrup or brown rice syrup.

Does this mean you should never eat vegan ice cream? Of course not. I certainly enjoy it occasionally. But let's not pretend it's a health food just because it's plant-based. It's still a treat, and it should be enjoyed as one.

For everyday frozen desserts, I blend frozen bananas with a bit of nut butter and cocoa powder. It satisfies the same craving without all the processing.

7) Meat substitute crumbles with mystery ingredients

Those packages of "beef" or "turkey" style crumbles might seem like a convenient way to add protein to your meals, but take a closer look at what's actually in them.

Most are made from textured vegetable protein or soy protein concentrate, both highly processed derivatives of soybeans. They're typically loaded with sodium, often containing 300-400mg per tiny serving. The seasoning packets that come with some brands add even more salt plus MSG and artificial flavours.

The texture is achieved through extrusion processing, which involves high heat and pressure that can damage the nutritional quality of the proteins. What you end up with is a product that's far removed from the whole soybeans it started as.

During my financial analyst days, I learned that when companies obscure information, there's usually a reason. The same applies to food labels. When you see vague terms like "natural flavours" or "spices" without specifics, the manufacturer is hiding something.

Try using cooked lentils, crumbled tempeh, or finely chopped mushrooms instead. They provide texture and protein without the processing.

8) Ready-made vegan meals with astronomical sodium levels

Those frozen vegan dinners and pre-packaged meals are convenient, no question. But convenience often comes at a cost.

Most of these meals contain well over 700mg of sodium per serving, with some hitting 1000mg or more. That's nearly half your daily recommended intake in one meal. The high sodium is necessary to preserve the food and make up for flavour lost during processing.

They also tend to be light on vegetables and heavy on refined carbohydrates and processed proteins. The portions often look substantial but leave you hungry because they're not providing the fibre and nutrients your body actually needs.

I get that life is busy. Mine certainly is, between writing, running, and my volunteer work. But I've found that batch cooking whole food meals on Sunday takes about the same time as it would take to prepare several of these processed dinners throughout the week, and the nutritional payoff is enormous.

If you must rely on convenience meals occasionally, read labels carefully and look for options with recognizable ingredients and sodium levels under 500mg per serving.

Final thoughts

Look, I'm not here to shame anyone for their food choices. Going vegan is already a significant step, and it deserves recognition.

But I think we owe it to ourselves to be informed about what we're actually eating. The plant-based food industry has exploded in recent years, and not all of that growth has been in our best interest. Some of it is just corporations capitalizing on a trend, creating highly processed products that they can sell at premium prices.

The whole point of choosing plant-based foods, for many of us, is to improve our health and reduce our impact on the planet. Ultra-processed foods often undermine both of those goals.

Reading "Laughing in the Face of Chaos" by Rudá Iandê reinforced something I've come to believe deeply: your body is your wisest teacher.

When you start paying attention to how different foods make you feel, rather than just following labels and marketing claims, everything changes. The book inspired me to trust my own physical experience more than the noise of dietary dogma.

Start reading ingredient labels. Notice how you feel after eating different foods. Experiment with whole food alternatives. And remember that being vegan doesn't require eating products that come from a factory. Some of the best plant-based meals are the simplest ones, made from ingredients your great-grandmother would recognize.

You don't have to be perfect. But you do deserve to know what you're putting in your body.

https://vegoutmag.com/food-and-drink/z-8-ultra-processed-vegan-foods-that-nutritionists-say-you-should-avoid-completely/

Is processed vegan meat actually healthy—or just plant-based junk food?

From vegoutmag.com

By Maya Flores

They look like meat, cook like meat, and are made from plants—but are vegan meats actually helping your health, or just your cravings? 

The first time I tried a vegan burger that bled, I was suspicious.

The texture was uncanny. The flavour? Surprisingly rich. And I’ll admit—it scratched that nostalgic itch for summer barbecues and drive-thru double stacks.

But as I stood at my stove flipping something that looked, cooked, and smelled like beef, I found myself asking: Is this actually good for me… or just good at pretending to be meat?

If you’ve had a similar moment of label-reading confusion in the grocery aisle—debating between tofu, black bean patties, and the newest sausage that boasts “100% plant-based” but contains 17 ingredients—you’re not alone.

So let’s break it down. Are processed vegan meats the health-forward heroes they’re marketed to be? Or are they just ultra-processed, eco-conscious indulgences dressed in leafy green branding?

The answer, like most things, isn’t black-and-white. But understanding the nuances can help you make choices that align with your personal health goals and your values.

Why we’re drawn to processed vegan meat in the first place

Let’s be honest: convenience plays a huge role.

If you’re transitioning to a plant-based diet—or just trying to cut back on animal products—vegan meats offer a familiar format.

Burgers, sausages, nuggets, deli slices—they slot easily into weeknight dinners and family BBQs. No tofu pressing, no lentil soaking.

For many, they’re also a bridge. A way to make sustainable choices without giving up comfort foods or cultural classics.

Add in high-protein claims, cholesterol-free labels, and slick packaging, and it’s no wonder they’ve become pantry staples.

According to Statista, the market for plant-based meat in the U.S. alone generates an annual revenue of 1.4 billion U.S. dollars. And brands like Beyond Meat, Impossible, and Gardein aren’t just selling to vegans—they’re catering to flexitarians, curious omnivores, and health-conscious eaters.

But here’s the kicker: just because something is plant-based doesn’t automatically make it healthy.

Not all plants wear a halo

We’ve been trained to associate “plant-based” with “good for you.” And sure—eating more plants is one of the most universally agreed-upon health strategies out there.

But there’s a big difference between whole-food plant-based meals and hyper-processed products made to mimic meat.

Let’s take a closer look at what’s actually inside that vegan burger. Many processed vegan meats rely on ingredients like:

• Textured vegetable protein (TVP)

• Isolated soy or pea protein

• Coconut oil or canola oil

• Natural flavours (a mysterious catch-all)

• Methylcellulose (a plant-derived binder)

• Colour additives (like beet juice or leghaemoglobin)

None of these are inherently bad. But when combined, cooked at high temps, and consumed regularly—especially in place of nutrient-dense whole foods—they don’t exactly qualify as “clean eating.”

Recent studies show that ultra-processed plant foods are associated with a higher likelihood of developing cardiovascular disease and a higher risk of coronary heart disease in particular.

That said, context matters. Eating a vegan sausage patty on Saturday morning isn’t the same as relying on mock meats as your daily protein source.

So… are they healthier than meat?

If we’re talking about red and processed meats—bacon, hot dogs, burgers—yes, most plant-based versions come out ahead.

They’re usually free of cholesterol. Lower in saturated fat. And devoid of the heme iron and nitrates linked to increased risks of heart disease and certain cancers.

But that doesn’t mean all vegan meats are nutrient powerhouses.

As the findings in the study I mentioned above show, not all plant-based diets are the same. And in fact, they "can have very different effects on your health depending on what manufacturers do to them before they reach your plate."

If your goal is optimal health, especially long-term, it’s worth remembering that these products are best used occasionally—not as the centrepiece of every plate.

A chef’s take: where these products shine

Personally? I keep a few in my freezer.

As a plant-based chef and home cook, I lean heavily on whole-food ingredients in my daily meals. I love roasting chickpeas, folding tempeh into stir-fries, and slow-simmering jackfruit for tacos.

But I also live in the real world.

Sometimes I need something fast, familiar, and satisfying. A vegan sausage tossed with bell peppers. A heat-and-eat chik’n nugget to complete a kid’s lunchbox. A burger that holds its shape on a grill pan and gets that classic sear.

Processed vegan meats can be flavour carriers. They can introduce sceptical friends to plant-based meals. And they can add texture and depth to dishes that might otherwise feel like a pile of roasted vegetables.

Used creatively, they’re a tool—not a crutch.

Tips for navigating the vegan meat aisle wisely

Here’s how I approach it, both as a chef and as a label-reader:

1. Read the ingredient list, not just the front of the package.
Look for recognizable, food-based ingredients. The shorter and simpler the list, the better.

2. Watch the sodium.
Some products clock in at over 400mg per serving. If you're adding sauces or sides, it adds up fast.

3. Pair it with real plants.
Use vegan meats as an accent—not the whole meal. Round out your plate with leafy greens, legumes, grains, or roasted veggies.

4. Rotate your proteins.
Don’t rely solely on one source like soy or wheat gluten. Variety is great for your gut and your overall nutrient intake.

5. Try making your own.
Homemade lentil-walnut taco filling or beet-black bean burgers might not have the exact meat texture, but they bring freshness and fibre to the table—and you control every ingredient.

The bigger picture: health, yes—but also climate and equity

Even if processed vegan meats aren’t the pinnacle of nutrition, they’re still doing meaningful work.

Swapping meat for plant-based options—even occasionally—reduces demand for resource-heavy animal agriculture. That means less deforestation, lower greenhouse gas emissions, and reduced water use.

According to a study published in Nature, replacing just 20% of beef consumption globally with plant-based alternatives could halve deforestation rates and slash climate pollution.

And for folks living in food deserts or working long hours, a heat-and-eat vegan option may be a more realistic step toward sustainability than a made-from-scratch quinoa bowl.

So yes—processed vegan meats might not be the cleanest option in your cart. But they can be a bridge. A gateway. A statement. And when used intentionally, they support a much bigger shift.

Final bite

Processed vegan meat isn’t perfect.

It’s not a leafy green. It’s not a lentil stew simmered with love. But it’s also not the enemy.

It’s a product of innovation. A reflection of changing tastes. A tool for transition. And in the context of a diet rich in whole plants, it can play a valuable supporting role.

So next time you find yourself squinting at an ingredient list in the freezer aisle, take a breath. Ask yourself what your plate—and your values—need that day.

Then go ahead and sear that sausage. Just maybe add some broccoli on the side.

https://vegoutmag.com/food-and-drink/r-is-processed-vegan-meat-actually-healthy-or-just-plant-based-junk-food/

"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/