Myth: If I stop eating red meat I will become iron-deficient
Vegetarian diets can contain as much or more iron than mixed diets that contain meat. In fact, researchers say that eliminating meat from the diet can be accomplished with little or no effect on total dietary iron content. For instance, 100g of legumes contains roughly the same amount of iron as 100g of lean steak. (FSANZ 2006). The majority of iron in a mixed diet comes from plant-based foods.
Plant-based foods that contain iron include breads and cereals (including fortified breakfast cereals), dark green leafy vegetables, legumes like soybeans, lentils and kidney beans, dried fruits like apricots and dates, nuts, and seeds like pumpkin seeds.
Myth: Red meat is the best source of protein, so without it I will become weak or ill
There are plenty of healthy vegetarians who get all their protein requirements from powerful plant proteins. Red lentils, canned legumes, soy beans, nuts, pumpkin seeds, wholegrain cereals, grainy bread and grains like quinoa are all protein-containing foods that help. Almost all people, including vegetarians, eat more protein than the recommended daily intake. A diet based on plant proteins also provides a number of health benefits including lower incidences of obesity, constipation, high blood pressure, type 2 diabetes, colon cancer and osteoporosis when compared to diets containing meat.
Myth: If I become a true vegetarian I'll need to give up eggs and dairy products too, which means I'll also miss out on calcium.
People who are vegan exclude all produce derived from an animal, which includes egg and dairy products. The majority of vegetarians are lacto-ovo vegetarian, which means they still include egg, low fat dairy milk and cheese as a part of their eating style. While dairy is a good source of calcium, foods like fortified soy milk, almonds, sesame seeds and broccoli all contribute to calcium requirements as well.
Myth: All foods have some by-product of meat, so technically it's impossible to become vegetarian
Not all products have an animal derivative. All Sanitarium products are free from animal products (with the exception of eggs and milk). Some of the most nutritious foods are naturally free from any animal products including fruits, vegetables, legumes (such as lentils, kidney beans, chickpeas, baked beans, soybeans), nuts and seeds. There are also a growing number of companies who are making foods free of animal products like vegetarian cheese that use a non-animal source of rennet.
Myth: If you give up meat and meat products, there's not much left to eat is there?
Many international cuisines are based on mainly plant foods, such as the Mediterranean and Asian cuisines. Plant based or vegetarian cuisines have come a long way in the past few years and are accepted as mainstream dietary choices in Australia. Almost every restaurant will have a vegetarian option and book stores are filled with recipe books that don't include meat. Sweet potato and feta pizza, mushroom risotto, marinated tofu with noodles and eggplant curry are just a few dishes you can have when eating out at Italian, Thai or Indian restaurants. A vegetarian style of eating includes fruits, vegetables, legumes, wholegrains, soy or dairy, nuts and seeds and offers plenty of variety. (We have plenty of great plant based recipes on our website, www.sanitarium.com.au).
Myth: It's hard to feel "full" and satisfied after a vegetarian meal
Plant proteins like legumes (lentils, beans, soy), wholegrains, nuts and seeds help make you feel full because most are also low GI and good sources of fibre. Baked beans, fruit bread, buckwheat, soy milk are all great examples of foods that will help keep you satisfied.
Myth: Eating all those nuts and seeds, lentil and brown rice causes wind
Wind is caused by the presence of air in the bowel and can be due to a number of factors. One of the most common reasons for wind is swallowing air when eating and drinking. The oxygen enters the mouth and any excess makes its way through the bowel causing wind. Eating legumes such as kidney beans has been associated with wind, but contributes only a small amount. Rinsing and draining beans thoroughly before eating can help reduce the likelihood of wind.
Myth: One person becoming vegetarian doesn't make much of a difference to animal welfare or the planet so perhaps it's not worth the effort
The contribution each one of us makes to our world is important no matter how insignificant we think it is. The group "we are what we do" sums it up perfectly. Small changes x lots of people = big difference. The contribution of each individual is essential in making a big change, no matter how small.
Myth: Vegetarian foods are bland and boring
There is a wide variety of colourful fruits and vegetables that are used in vegetarian cooking that make it nutritious and delicious. The addition of spices and fresh herbs, as with any dish, also gives depth to plant based dishes. Comparisons show meals that contain plenty of plant foods are cheaper than those that contain meat.
Myth: Vegetarians get tired more often than meat eaters, and they lack a healthy "glow"
Wholegrains, legumes, fruits and vegetables are all nutritious foods that provide us with a range of important vitamins and minerals and energy to get us through each day. Well planned vegetarian diets are nutritionally equivalent to those that contain meat but without the health issues that can be attributed to eating meat. Recent research conducted by the US government has revealed that people who eat the most red meat and processed meat were at thirty percent greater risk of premature death compared to people who ate little or no red meat.
Myth: A vegetarian diet surely can't sustain a man. Don't 'real' men eat meat?
Vegetarian diets can sustain the energy and nutrient requirements of men and there are many happy, healthy men who follow a plant based style of eating. There are plenty of plant sources of protein that can help build and repair muscle. Previously, it was thought that vegetarians had to combine foods at each meal to make sure they obtained complete proteins. Recent research has found that this isn't necessary. Consuming various sources of protein throughout the day will provide all the amino acids required. There's no need to worry about protein intake if you're a man following a vegetarian diet – there are plenty of health benefits, like a reduced risk of obesity and diabetes, that makes it even more important to encourage 'real men' to eat more plant foods.
Myth: Only hippies are vegetarians.
People choose to adopt a vegetarian diet for many reasons, including environmental concerns, religious beliefs, animal rights issues and importantly to promote health, vitality and longevity. In terms of health, a vegetarian diet based on a wide variety of plant foods can provide a range of benefits.
Research shows that vegetarians live longer and have a reduced risk of lifestyle diseases such as obesity, heart disease, hypertension, stroke, diabetes, many cancers and osteoporosis.
People who chose to have a plant based style of eating do so for many reasons, hence why there are a diverse range of cultures, communities and individuals who chose to be vegetarian.