Myth: A vegan diet does not provide sufficient protein.
Reality: As long as one eats a varied diet with adequate calories, it is almost impossible to develop protein deficiency. Soybeans and other legumes, along with vegetables and grains, are excellent sources of usable protein even if you don't combine them in any special way, and they don't come with the artery-clogging cholesteral found in meats. The average person should consume no more than 10 percent of daily calories from protein. Excessive protein consumption is the problem - it has been linked to osteoporosis and kidney stones.
Myth: Vegetarians don't get enough iron.
Reality: Vegetarians have no more trouble getting iron than meat earers do. Vegetables are actually a better source of iron than meat! Calorie by calorie, spinach has 14 times the iron of a sirloin steak! Beans, leafy vegetables, dried fruits, nuts, seeds, and whole grains all contain plenty of iron. The trouble many people have is eating too many dairy products, which are iron-deficient and tend to inhibit its absorption.
Myth: Eating fish is a healthful alternative to meat.
Reality: Fish flesh contains high concentrations of toxic residues found in the waters in which they feed and breathe. The Environmental Protection Agency estimates that fish can accumulate up to 9 million times the concentration of cancer-causing polychlorinated biphenals that occurs in their environment, as compared to organic produce which is chemical-free.
Myth: Vitamins D and B12 are found only in animal foods.
Reality: Natural sunshine is the best source of vitamin D. Spending 15 minutes each day in the sun will cause your body to produce all the vitamin D it requires. Vitamin B12 is found in fortified soy milks and cereals and in vitamin supplements.
Myth: Kids need to eat meat and drink milk to grow up strong and healthy.
Reality:The standard American diet has been devastating to the health of our nation's youth. The rates of obesity, asthma, and juvenile diabetes among our children are soaring, and all of these are linked to the high-fat, meat and dairy based diet.
