Low levels of poisonous toxins found in ‘almost all’ plant-based meat alternatives

From independent.co.uk

Research prompts call for stricter monitoring and regulations on food in UK 

Researchers examining plant-based food and drinks in the UK have found a “prevalence” of mycotoxins in hundreds of products for sale in supermarkets.

Every single one of the 212 products they tested, which included meat and dairy substitutes for burgers, vegetarian chicken pieces, and vegan sausages – as well as in oat, almond and soy-based milks – was found to contain at least one of 19 different kinds of mycotoxins.

Mycotoxins are naturally occurring poisonous compounds produced by fungi, and in small quantities pose little risk. However, the researchers warned that a diet heavily made up of meat and dairy substitutes “could lead to a cumulative build-up of mycotoxins, potentially resulting in health problems if not managed properly”.

Plant-based burgers, sausages and milk substitutes all contain low levels of mycotoxins, researchers say (Getty/iStock)

The team behind the research published in the journal Food Control said: “In very serious cases, mycotoxin exposure can cause health issues like liver and kidney damage, immune system suppression, and cancer.”

Mycotoxins are routinely found in plant-based foods because the raw ingredients used to make them – such as grains, legumes and seeds – can be exposed to mould during cultivation and storage.

Despite detecting a range of mycotoxins across all plant-based alternatives, the research team, made up of academics at the University of Parma in Italy and at Cranfield University in Bedford, said that mycotoxin levels in the UK foods they tested were lower than the recommended EU guideline levels, which they said reflected “the high-quality standards of the UK food industry”.

Consumption of plant-based alternatives to dairy and meat has risen sharply, but research into exactly what people are eating and any potential health implications has not kept pace, the research highlights.

“The European market for plant-based products has experienced unprecedented growth in recent years,” the team said, adding that “while the environmental and nutritional benefits of an increased plant-based product consumption are well-established, gaps are still present in their safety assessment, and more specifically regarding the occurrence of potential unregulated contaminants”.

“With only a few studies exploring the prevalence of mycotoxins in [plant-based meat alternatives] and [plant-based beverages], a clearer picture of mycotoxin occurrence in plant-based foods is still lacking,” they said.

Andrea Patriarca, a senior lecturer in mycology at Cranfield University, said: “Mycotoxins occur naturally in foods and cannot be completely avoided. As consumers, we should not be frightened or deterred from enjoying a variety of products.

“However, a significant concern arises when new foods enter the market, as there are currently no established regulations to monitor mycotoxins. The data from our research helps food safety organisations in assessing risks, particularly in complex multi-ingredient products.”

She added: “We are currently collaborating with the University of Parma to evaluate the risks faced by the population based on different dietary habits. Our aim is to advise policymakers and raise awareness among vulnerable consumers.”

https://www.independent.co.uk/news/health/mycotoxins-vegetarian-plant-based-oat-milk-b2971725.html

Is veganism healthy long-term? Experts weigh in

From vegoutmag.com

By Jordan Cooper

The science on plant-based eating has matured significantly, and the verdict might surprise sceptics and enthusiasts alike 

Every vegan has heard the question at least a dozen times. Usually at a family dinner, sometimes from a concerned co-worker, occasionally from a doctor who seems genuinely puzzled. "But is it actually healthy? Like, long-term?"

It's a fair question. We're talking about eliminating entire food groups that humans have consumed for millennia. The scepticism makes sense.

But here's the thing: we now have decades of research on plant-based populations, longitudinal studies tracking vegans over years, and a much clearer picture of what works and what doesn't.

The answer isn't a simple yes or no. It's more nuanced and honestly more interesting than the debate usually allows.

What the research actually shows

Let's start with the big picture. A comprehensive position paper from the Academy of Nutrition and Dietetics states that well-planned vegan diets are nutritionally adequate and may provide health benefits for disease prevention. That phrase "well-planned" is doing a lot of heavy lifting, but we'll get there.

Large-scale studies consistently show vegans tend to have lower rates of heart disease, type 2 diabetes, and certain cancers. They typically have lower BMIs and better cholesterol profiles.

The Adventist Health Studies, which tracked tens of thousands of people over years, found vegans had a 15% lower risk of dying from any cause compared to regular meat eaters.

These aren't fringe findings. They're replicated across multiple populations and research teams.

The nutrients that need attention

Here's where honest conversation matters. A vegan diet requires some intentionality around specific nutrients. Vitamin B12 is non-negotiable. Your body cannot make it, plants don't provide it, and deficiency causes serious neurological problems. Supplementation or fortified foods are essential, not optional.

Omega-3 fatty acids, specifically DHA and EPA, deserve attention too. Your body can convert plant-based ALA into these forms, but the conversion rate is pretty inefficient. Many experts recommend an algae-based supplement, especially as you age.

Iron, zinc, calcium, and vitamin D round out the usual suspects. None of these are impossible to get from plants, but they require awareness. A diet of Oreos and french fries is technically vegan but obviously problematic. The "well-planned" part of that earlier statement matters enormously.

What long-term vegans say

Research data tells one story. Lived experience tells another. People who've eaten plant-based for 10, 20, even 30 years often report sustained energy, fewer inflammatory issues, and easier weight management. They also report learning curves and occasional adjustments.

The vegans who thrive long-term share common habits. They eat diverse whole foods, not just processed alternatives. They get regular bloodwork to catch any deficiencies early. They supplement strategically rather than hoping for the best. They treat their diet as an evolving practice, not a rigid ideology.

The ones who struggle often fall into restrictive patterns, rely too heavily on convenience foods, or skip the basics like B12 supplementation. The diet itself isn't the problem. The execution is.

The role of individual variation

Something the vegan community doesn't always acknowledge: bodies differ. Genetic variations affect how efficiently you absorb nutrients, convert omega-3s, or metabolize certain compounds. Some people genuinely thrive on plant-based eating with minimal effort. Others need more careful planning.

This isn't an argument against veganism. It's an argument for personalization. Working with a dietitian who understands plant-based nutrition can make a real difference, especially in the first year or two. Getting baseline bloodwork and following up annually helps catch issues before they become problems.

The goal is thriving, not just surviving. That requires paying attention to your own body's signals rather than assuming everyone's experience will match yours.

The environmental and ethical factor

Health doesn't exist in a vacuum. For many long-term vegans, the ethical and environmental dimensions provide motivation that sustains the lifestyle through any challenges. Knowing your food choices align with your values creates a psychological foundation that pure health optimization doesn't.

Research on food system sustainability consistently shows plant-based diets have significantly lower environmental footprints. For people motivated by climate concerns, this adds another layer of meaning to daily food choices.

That sense of purpose matters for long-term adherence. It transforms eating from a chore into something that feels meaningful.

Final thoughts

So is veganism healthy long-term? The evidence says yes, with caveats.

A thoughtful, well-supplemented plant-based diet can absolutely support excellent health across decades. A careless one can lead to deficiencies and problems. The diet provides a framework. What you build within that framework determines the outcome.

The most honest answer is that veganism raises the floor on some health markers while requiring more attention in specific areas. It's not automatically healthier or automatically risky. It's a tool, and like any tool, results depend on how you use it.

If you're considering going vegan or wondering whether to stick with it, the research is genuinely encouraging. Just don't skip the B12, get your bloodwork done, and eat your vegetables. The boring advice is usually the best advice.

https://vegoutmag.com/lifestyle/gen-bt-is-veganism-healthy-long-term-experts-weigh-in/

How to follow a vegan diet without harming your health: advice from a nutritionist

From unn.ua

Dietitian Liudmyla Fedorchenko explained how to safely follow a vegan diet and prevent vitamin and mineral deficiencies. She emphasized the importance of regular tests and supplements to maintain the health of vegans 

November 1st marks International Vegan Day. Veganism is gaining popularity among Ukrainians, but at the same time raises many questions about its benefits and potential health risks. Liudmyla Fedorchenko, a gastroenterologist-dietitian at the Dobrobut medical network, told UNN journalist how to safely follow a vegan diet and for whom such a lifestyle might not be suitable.

Types of veganism

According to the specialist, there are several types of veganism. Strict veganism involves a complete rejection of any animal products. But there are also milder options - for example, lacto-ovo-vegetarians consume dairy products and eggs. Some occasionally allow themselves fish. She emphasizes that veganism is not just a type of diet, but a philosophy of life. "The doctor at the appointment does not try to convince a person to return to the usual menu. Our task is to warn about risks, timely identify deficiencies and make corrections," the specialist notes.

What are the risks?

Let's say everything is enough, a person eats normally, but gets tired. Why does she get tired? Because there may be a deficiency of certain vitamins. After all, animal products contain things that plant products do not, or are very difficult to absorb.

- says the expert.

Even with a balanced menu, deficiencies of certain vitamins and trace elements can occur. Fatigue, weakness, brittle nails, hair loss - these can be signs of a lack of iron, vitamin B12, omega-3 fatty acids, vitamin D, calcium, zinc, and selenium.

How to prevent deficiencies

To avoid health problems, the specialist advises regular blood tests every 3-6 months. "If a deficiency is detected, the doctor selects the necessary supplements. All necessary preparations exist now and are well absorbed. This way, you can maintain optimal levels of nutrients and prevent the development of diseases," she says.

At the same time, the expert admits that it is impossible to fully cover all the body's needs with only plant-based food, without using additional supplements. "Yes, plant products contain iron or protein, but their bioavailability is significantly lower. For example, iron from pumpkin is absorbed much worse than from meat," emphasizes Liudmyla Fedorchenko.

Typical mistakes of vegans and for whom such a diet is not suitable

The most common mistake is overly strict restrictions. "When the diet consists only of a large amount of plant fibre, bloating and abdominal discomfort may appear," explains the expert.

A vegan diet is strictly not recommended for pregnant women, children, and people with chronic diseases. Nutrition should be balanced in proteins, fats, and carbohydrates.

- added Liudmyla Fedorchenko.

Signs that the body cannot tolerate the diet

Among the signals that the body is exhausted:

• constant weakness and exhaustion;

• brittle nails;

• hair loss;

• worsening skin condition

Main advice from the dietitian

If you decide to switch to veganism, prepare in advance: get tested, and then gradually adapt your diet. After a few months, repeat the examination and, if necessary, take the recommended supplements. This way, the transition will be safe and conscious.

https://unn.ua/en/news/how-to-follow-a-vegan-diet-without-harming-your-health-advice-from-a-nutritionist 

Why being vegan has more risks for women and children

From inews.co.uk

Women and children are more at risk from nutrient deficiencies on a plant-based diet 

Walk around a supermarket and the growing shelf space given to plant-based foods makes clear the trend is no flash in the frying pan.

But being vegan carries some inherent health risks, especially for women and children, nutrition experts have warned.

Growing numbers of people could see their health impacted because they are failing to get enough vitamins and minerals, according to researchers at a recent medical conference in London.

So, what are the key nutrients that can be lacking in a plant-based diet and why are certain groups more at risk?

Plant-based eating is not just beloved by influencers – it also gets official encouragement.

The NHS Eat Well Guide says that most people should eat less red and processed meat, because they are high in saturated fat, which is bad for the heart. Vegetables such as beans and lentils are suggested as good meat alternatives because they’re low in fat and high in fibre, which most people don’t eat enough of.

Climate campaigners also want us to eat less meat because livestock, especially cattle and sheep, release methane, which is a potent greenhouse gas.

Schools, councils and hospitals are increasingly trying to nudge people into more vegetarian eating through schemes such as meat-free days in canteens.

In fact, the perfect diet that is both healthy and sustainable for the planet is so plant-based that it limits pork, beef and lamb to 100 grams in total per week – about the amount of mince in one portion of bolognaise. This was the conclusion of a panel of experts commissioned by the medical journal The Lancet in 2019.

But for most omnivores, meat and dairy products supply significant proportions of some essential nutrients, said experts at a recent nutrition meeting called the CluB-12 Symposium in London.

                                                       Plant-based eating usually requires taking supplements (Photo: Xsandra/Getty)

Missing nutrients in plant-based diets

Vitamin B12 – essential for making proteins and DNA. Deficiency can cause fatigue, anaemia and cognitive decline. B12 is naturally found almost only in animal sources and so vegans must take a supplement. Vegetarians can also have low levels.

Riboflavin – another B vitamin. It is most often sourced from dairy products, so plant milk fans should ensure they use a fortified product or take a supplement.

Vitamin D – essential for strong bones and immune systems. Most people in the UK become deficient in vitamin D over winter, and so are recommended to take a supplement, regardless of diet.

Iron – essential for making red blood cells. Deficiency can cause anaemia. Best dietary source is red meat. Plant sources of iron are less easily absorbed.

Proteins – involved in every bodily function. Symptoms of protein deficiency include fatigue, poor immune function and bad skin and hair. Protein in meat is of higher quality than protein from plants.

Key vitamin of concern for women

Vitamin B12 is a key nutrient of concern for vegans, as in nature, it is almost only found in meat or dairy products (although it is added to some breakfast cereals).

Deficiency can cause fatigue, anaemia and harm brain cells. Vegans are recommended to take B12 supplements.

Both men and women can become deficient in B12, but women are more likely to have certain risk factors, including pregnancy and childbirth, said Dr Willemina Rietsema, a GP and researcher who advised on recent NHS guidelines on the vitamin. “The baby needs B12 and can grab it even if the mother has little,” she said.

An anaesthetic often given during childbirth, nitrous oxide – also called “gas and air” – destroys B12. This is why people who use nitrous oxide recreationally can get brain damage.

Another B vitamin, called riboflavin, is available from milk and other dairy products, and so people who drink plant milks are particularly vulnerable to its deficiency, said Professor Mary Ward, a nutrition expert at Ulster University. “It may be one of the reasons why younger women particularly have poor intakes of riboflavin, because they tend to veer away from dairy,” she said.

Only some plant milks are fortified with riboflavin. “You really need to be careful, when you’re taking a milk alternative that it is fortified, and if it’s not, then you need to take a supplement,” said Professor Ward.

In a recent study by Professor Ward, her team found about half of women in the UK are deficient in riboflavin, although she did not investigate if their diet was a factor.

Women also lose iron when they menstruate, and so are more likely to get anaemia if they become vegetarian or vegan.

Vegans and vegetarians are usually advised to take iron supplements, but this doesn’t always work because iron from meat is in a different chemical form that makes it easily absorbed by the gut, said Professor Frédéric Leroy, a food scientist at the Free University of Brussels.

Plant-based diets also have high levels of compounds called phytates, which reduce gut absorption of both iron and zinc, another essential nutrient. “In plant based products, the bioavailability of nutrients like iron and zinc is lower,” said Professor Leroy.

Emily Angus, a senior dietitian at the Vegan Society, said: “It is true that the iron provided by plants is less bioavailable, but our bodies adapt to this by absorbing more iron in the intestine. Many plants provide us with iron and zinc. Great sources of both include lentils, pumpkin seeds, kidney beans, chickpeas, peas, nuts and tofu.”

Has plant-based diet been over-egged?

While concerns about the climate aren’t going away, the potential limitations of plant-based eating, especially for women, have started getting more attention in the pages of medical journals.

In 2023, the Swiss-based Global Alliance for Improved Nutrition calculated that the 2019 Lancet diet would lead to shortfalls of four nutrients (iron, zinc, calcium and vitamin B12) for both sexes, and that the deficit was particularly bad for iron in women of childbearing age.

And a recent randomised trial comparing a standard healthy diet to a “sustainable” low-meat diet found the latter raised the number of people who had nutrient deficiencies, including of B12, riboflavin, zinc and selenium.

Another concern is that if women have a vegan diet while they are pregnant or breastfeeding, any nutrient deficiencies will affect their children.

Various European and US medical societies warn against veganism for pregnant or breastfeeding women, and babies and young children.

Doctors are generally more cautious about health risks of any sort for children than adults, because their bodies are developing and growing.

Risk to kids of cognitive damage

When babies and toddlers are still having both milk and solid foods, vegan diets are “generally discouraged” and should only be done under medical supervision, according to the European Society for Paediatric Gastroenterology Hepatology and Nutrition.

“The risks of failing to follow advice [for supplementation] are severe, including irreversible cognitive damage from vitamin B12 deficiency, and death,” said the society’s weaning guidelines.

Other bodies go further. The German Nutrition Society, for instance, recommends against a vegan diet for pregnant and breastfeeding women, children and adolescents as it is “difficult or impossible to attain an adequate supply of some nutrients”.

The British Dietitic Association, on the other hand, says that vegetarian and vegan diets can be healthy at every age and life stage, as long as they are well planned. “Reducing animal-derived foods and choosing a range of plant foods can be beneficial to the planet, animals and our health,” say their guidelines.

When experts disagree, it can be hard for consumers to know which advice to follow. Professor Ward said the right approach may be to try cutting down on meat rather than cutting it out.

“We’ve got to be careful as we move to more sustainable diets that we don’t make nutrient deficiencies worse,” she said. “I like to think about a plant-rich diet, rather than a plant-based diet.”

https://inews.co.uk/news/science/why-vegan-more-risks-women-children-3934459

I love being vegan, but these 7 challenges are real

From vegoutmag.com

By Avery White

Six years in, and I wouldn't go back—but let's be honest about what's hard 

I'm writing this from an airport restaurant where I just paid $18 for a "veggie wrap" that's essentially lettuce in a tortilla. The server assured me three times that yes, the bread contains milk, and no, they can't modify the one pasta dish because the sauce is pre-made. Six years vegan, and I still haven't figured out how to make airport food work.

Here's what nobody tells you when you go vegan: the ethics might be clear-cut, but the logistics are a mess. I wouldn't trade this choice for anything—my values finally match my actions, and that alignment feels like coming home. But Instagram vegans posting their perfect smoothie bowls aren't showing you the full picture. The challenges are real, persistent, and sometimes absurdly complicated for what should be simple: just trying to eat plants in a world built around eating animals.

1. The mental load of constant ingredient checking

My phone contains approximately 47 screenshots of ingredient lists because I can never remember which seemingly innocent products contain milk powder. Why is there milk in salt and vinegar chips? Who decided margarine needs whey? The mental bandwidth required to maintain a running database of safe products is exhausting.

Last week, I discovered the bread I'd been buying for three months changed their recipe to include honey. No announcement, same packaging, just a tiny ingredient list update that I missed during one rushed grocery run. This constant vigilance—reading every label, researching restaurants beforehand, googling "is wine vegan" for the hundredth time—becomes a part-time job. My non-vegan friends grab food without thinking. I spend ten minutes investigating whether the vegetable soup contains chicken stock.

2. Travel becomes a logic puzzle

I just spent two weeks in rural Wisconsin for a family reunion. The nearest grocery store with tofu was 45 minutes away. Every restaurant menu featured meat as the centrepiece with vegetables as afterthoughts—usually drowning in butter. I survived on french fries, iceberg lettuce salads, and the emergency Clif bars I'd learned to pack after the Iowa incident of 2019.

Travel planning now requires a secondary spreadsheet: which restaurants have options, where's the nearest grocery store, should I pack protein powder? I've eaten peanut butter sandwiches in some of Europe's finest food cities because finding vegan options while jet-lagged felt impossible. The spontaneity of "let's just find something when we get there" died with my omnivore days.

3. The emotional labour of other people's feelings

Nothing prepared me for how much time I'd spend managing other people's emotions about my food choices. Every meal becomes a potential minefield of defensiveness, guilt, and projection. Someone always needs to announce they "could never give up cheese" or explain why their uncle's farm is different. I've become a part-time therapist for people's food guilt.

The exhausting part isn't the comments—it's the emotional labour of making others comfortable with my choice. I find myself downplaying how easy it is (so they don't feel bad), agreeing that yes, cheese is delicious (so they don't think I'm judging), and laughing at the same bacon jokes (so I'm not the humourless vegan). I spend more energy managing reactions to my veganism than I spend actually being vegan.

4. Dating gets weird

Dating while vegan adds a layer of complexity I didn't anticipate. Do I mention it in my profile? Wait until the first date? The third? I've had matches unmatch after learning I'm vegan. I've sat through dates where someone spent forty minutes explaining why they need meat for their CrossFit performance.

Even when dating goes well, the logistics get complicated. Their favourite restaurant might be a steakhouse. Meeting their parents involves navigating their mom's signature dishes. Every relationship requires negotiating whose food philosophy takes precedence, how to handle shared groceries, whether kids would be raised vegan. I once ended a promising relationship because they insisted on keeping bacon in what would be our shared kitchen. These aren't conversations omnivore couples need to have.

5. The protein question exhaustion

If I had a dollar for every time someone asked about protein, I could afford those $18 airport wraps. It's not the question itself—protein is important. It's that it's the ONLY nutritional concern anyone ever raises, asked with the confidence of someone who's never tracked their own macros but suddenly became a nutritionist when they learned I'm vegan.

The exhausting part is that no answer satisfies. I can list every plant protein I eat, show them my blood work, deadlift in front of them—doesn't matter. They've already decided I'm protein deficient. Meanwhile, they're living on coffee and breakfast cereal but somehow my diet is the concerning one. The protein question isn't really about protein; it's about justifying why they haven't made the change themselves.

6. The social isolation at food-centred gatherings

Food is how humans bond, and being vegan can feel like speaking a different language at the dinner table. Birthday cakes I can't eat. Pizza parties where I eat the salad. BBQs where I bring my own burger and pretend it's not weird. The isolation isn't about the food—it's about being outside the shared experience.

The loneliest part is holidays. Watching your family's traditional dishes get passed around while you eat your assembled sides. Well-meaning relatives making you a special vegan dish that accidentally contains butter. Feeling like your dietary choice turned you into a problem to be solved rather than a family member to be included. You tell yourself it's just food, but food is never just food—it's belonging, tradition, love expressed through sharing. Being outside that circle hurts more than I expected.

7. The imposter syndrome of imperfect veganism

Here's my dirty secret: my car has leather seats. I bought it used before I went vegan, and I can't afford to replace it. I take medication tested on animals because the alternative is not treating my condition. I killed a spider in my bathroom last week. By some definitions, I'm failing at veganism daily.

The vegan community can be brutal about purity. Someone's always more vegan than you, ready to point out your failures. That wine you drank? Filtered with fish bladder. That apple? Coated in shellac. The impossible standards create a constant hum of inadequacy. I'm doing my best in a non-vegan world, but there's always someone reminding me my best isn't good enough. The imposter syndrome is real, the guilt is heavy, and sometimes I wonder if my imperfect veganism is worse than no veganism at all.

Final thoughts

Six years in, and these challenges haven't gotten easier—I've just gotten better at navigating them. My phone is full of restaurant screenshots, I travel with protein powder, and I've memorized which brands randomly put milk in everything. I've learned to navigate the social dynamics, though the emotional labour still exhausts me. I've accepted that my veganism will never be perfect, that leather seats and necessary medications don't negate the thousands of animals I'm not eating.

Would I go back? Never. Not even on the hardest days when I'm hungry at an airport or defending my protein intake for the millionth time. The alignment between my values and actions is worth every inconvenience. The challenges are real, but so is the peace that comes from living according to your principles.

But I won't pretend it's easy. It's not. It's logistics and planning and constant explanation. It's isolation and judgment and fifteen-ingredient labels to decode. Anyone who tells you veganism is simple either has privileges you don't or is selling something. The truth is messier: you can love being vegan and still acknowledge that it's hard. Both things can be true. Both things are true. And that's okay.

https://vegoutmag.com/lifestyle/s-i-love-being-vegan-but-these-7-challenges-are-real/

"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/