By Published On: May 12, 2022Categories: Plant-Based Health & WellnessComments Off on Debunking 5 Common Myths About Plant-based Diets

There are a lot of misconceptions about plant-based diets. It’s very important to differentiate between false information and know the truth to enjoy a diversified and highly nutritious plant-based diet with no restrictions.


You can’t get enough protein on a plant-based diet.
This is definitely the most common myth about plant-based diets. When you say that you are on a plant-based diet, the number 1 question is, “Where do you get protein from?”

According to a Harvard study, the RDA (Recommended Daily Allowance) for protein for an average person is 0.8 grams of protein per kilogram of healthy body weight. In fact, most Americans eat 1½ times more protein than they need each day.

You can easily achieve the daily protein requirement while following a plant-based diet by consuming plant foods that are high in protein. These include rice, tofu, lentils, beans, nuts, seeds, and whole grains.

Individuals like athletes, seniors, and children who require more protein can increase their protein intake by consuming these foods.


Plant-based diets are restrictive and don’t have many options.
When you first switch to a plant-based diet, it is normal to feel confused about what foods to eat and what to avoid. We need to change our perspective and look at the various options available.

You can include legumes, mushrooms, and tofu to substitute animal products, and instead of sugar-based foods, you can try date-sweetened desserts. Don’t hesitate to try new fruits and vegetables.

If you are looking to try new dishes, choose your favorite food and google ‘plant-based [your favorite dish],’ and you’ll find plant-based ways to recreate your favorite meal.


A plant-based diet doesn’t supply enough vitamins and minerals.
This is another common misconception. The fact is that plant-based diets are the most nutrient-rich foods, and you can get all the required nutrients while following a plant-based diet.

For calcium, zinc, and iron – leafy greens and legumes.
For vitamin K and manganese – berries.
For vitamin C – tropical fruits like mangoes and pineapples.

However, you may have to take supplements for certain nutrients like vitamin B-12.


Dairy is essential for bone strength and growth.
You don’t need dairy for strong bones; what you need is calcium. Calcium is crucial for various bodily functions like maintaining blood pressure, muscle contraction, transmitting signals along nerves, etc.

To ensure you get the right amount of calcium, here are some plant-based foods for you – soy-based foods, beans, lentils, peas, spinach, turnips, figs, seeds like flax, chia, sesame seeds, and nuts, especially almonds.


All plant-based foods are healthy.
Just because something is plant-based does not automatically mean it’s healthy for you. There are many vegan processed foods that contain high amounts of sugar, salt, and saturated fats.

While foods such as potato fries and chips, sugary cereals, onion rings are technically free of animal products and by-products, they aren’t necessarily healthy. When food is heavily processed, most of its vital nutrients get stripped away, making them unhealthy.

It is important to read labels and stick to foods that are high in whole grains, legumes, seeds, nuts, fruits and veggies, and limit your intake of processed foods.

When you follow a plant-based diet, it is essential to plan your meals accordingly. Always consult your nutritionist to help you assess your nutritional requirements, structure your daily diet to ensure you meet all your basic needs, and determine which supplements you need.

For more information, stop by our website.

Planted Table

Chef Lauren and Megan from Planted Table

Hi, we’re Chef Lauren and Megan from Planted Table.

After transitioning to a plant-based lifestyle, we want to inspire others with tips, easy vegan recipes and more. Our blog features our vegan journey and recommendations on lifestyle, cooking, nutrition, travel, parenting and more.

If you live in the CA Bay Area, check out our meal delivery service, Planted Table Meals.

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