Myths of Vegetarian & Vegan Diets
When it comes to being a vegetarian or vegan, there are many myths that have become commonplace that stem from confusion about these diets. Some of these myths are reasons why people avoid becoming a vegetarian altogether, which is a shame.
Let's open our eyes and clear up some of the most common misconceptions:
MYTH: Protein only comes from animal products...
Protein is made up of two kinds of amino acids, which are the building blocks of protein:
- Essential amino acids (we get these from the food we eat)
- Non-essential amino acids (our body can make these)
A food that is called a "complete protein" contains all 9 of the essential amino acids and is considered a superior protein source (there are many plant food examples, including quinoa, amaranth, buckwheat, hempseed, and chia).
Yes, animal products do contain protein, but not all protein is alike. Many plant foods are very high in amino acid content that is very easily assimilated by the body. Digesting animal foods is a longer digestive process, requiring more energy from the body.
How Cooking Affects Protein
The next time you cook a piece of meat and revel in the amount of protein it provides to you, think again. The protein has been significantly degraded. Cooking proteins (whether plant or animal) at high temperatures makes them much more difficult for the body to digest because:
- The enzymes that help us predigest the protein have been destroyed by the cooking process. ...learn more
- Amino acids begin to deteriorate at 118° and most are destroyed at 160°.
When this damaged protein is eaten, it causes inflammation in the body. The exception is for certain legumes and vegetables that become more digestible when cooked.
Learn more about why a lack of food enzymes affects the health of our pancreas, brain, and other organs:
The Body Healer Protocol...
Plant-based Protein Sources
There are many!
- Whole grains (bulgar, quinoa, millet, hemp, barley, oats, and amaranth are examples of wonderful grains that provide protein - hemp is considered a complete protein).
- Vegetables (especially leafy greens such as spinach, kale, collard greens, Swiss chard, bok choy, lettuce, and watercress).
- Legumes (beans and lentils contain a more complete set of amino acids than many other plant foods, although they can be more difficult to digest - soaking them overnight, adding vinegar, and skimming off the foam improves their digestibility).
- Seitan (made from wheat gluten, seitan is another source of protein, but because it is pure gluten, it is not for gluten-sensitive individuals).
- Nuts & nut milks (generally considered a fat rather than a protein, however peanuts are actually legumes and are far higher in protein than any other nut).
- Nori, a popular sea vegetable is high in protein content.
- Fruits average up to 4% protein.
It is interesting to note that that breast milk, the high-quality protein needed for babies when they are growing at a tremendous rate, contains only 4% protein - which is coincidentally the average amount of protein contained in fruits and vegetables. No one questions the power and strength of the gorilla, hippo, buffalo, or bull, who only eat a plant-based diet and certainly do not lack strength from a "protein deficiency."
Our body functions very efficiently with 5%-10% protein. It does not need any more. In fact, there are many studies that show a greater risk of disease correlates with very high dietary protein intake (especially, the cooked and highly processed powdery kind in protein shakes). These diets only serve to contribute to higher acidity in the body.
The only reason vegetarians feel like they need to eat large amounts of protein bars and drink protein shakes to "get enough protein" is because of very savvy advertising media campaigns developed by the supplement industry. Artificial protein supplementation is a multi-billion dollar business, with heavy targeting toward specific groups such as bodybuilders, dieters, and vegetarians. There is nothing healthy about highly processed protein supplements.
The Bottom Line
Sometimes, being a vegetarian or vegan means dealing with other people's negative perceptions, especially those who are not so accepting of vegetarian and vegan diets and who have preconceived (and often incorrect) notions about these diets.
If you approach your eating choices from an educated perspective, the easiest way to talk with others is to politely answer their questions and help educate them on the points they are confused about. Most non-vegetarians are completely unaware of how serious the devastating environmental impact of factory farming is, the cruelty involved, and how eating factory-farmed meat is damaging to their health. Sharing this information with them can help open their eyes to something they are unknowingly contributing to.
Why you should avoid factory-farmed meat...
If they are not interested in learning about your dietary preference or hearing your viewpoint, then simply refrain from discussing your eating choices with them. Never take the "I'm right, you're wrong" approach that some choose, and force your opinion on others. It will only serve to make you unpopular and dogmatic.