Nowadays, we often see celebrities sharing their vegetarian philosophy through social media and media. When you think of vegetarianism, do you often think of a poor and unbalanced diet? Let's explore 5 misconceptions and truths about vegetarianism, to see if we are fully understanding this lifestyle.
Does being a vegetarian mean absolutely no meat?
Not quite! In fact, there are many different levels and forms of vegetarianism, including 8 types from complete vegetarianism to flexible vegetarianism. For example, “Frutarian” only eats fruits, limiting both roots and leaves, which is the strictest form of vegetarianism. Meanwhile, “Vegetarian” is someone who only eats foods from plants, excluding meat and fish, which is the type of vegetarianism that we are quite familiar with. In addition, there are flexible semi-vegetarians such as “Lacto-vegetarian” (eats milk), “Ovo-vegetarian” (eats eggs) and “Lacto-ovo-vegetarian” (eats milk, eggs and honey). If you want to try vegetarianism, you can choose a level that suits your lifestyle and health.
Is vegetarianism always good for health?
This is not necessarily true! Many studies have shown that a diet high in red meat can increase the risk of heart disease and colon cancer. However, if vegetarians consume too many refined foods like pastries or juices, the health benefits may not be greater than those of meat eaters. Therefore, a healthy vegetarian diet still needs to include foods rich in fiber, protein and good fats, and stay away from processed foods. This is especially true when vegetarian foods like vegan burgers or pastas are often high in sodium and spices.
It is difficult to build muscle on a vegetarian diet.
This is simply not true. Protein is essential for building and maintaining muscle, and you can get plenty of high-quality protein from a vegan diet. In addition to familiar sources like eggs and milk, many beans are also rich in protein. Black beans are a good example, providing 15 grams of protein per cup. Almonds contain about 6 grams of protein per ounce, while cooked quinoa provides 8 grams of protein per cup.
Furthermore, scientists have shown that there is no significant difference in the effectiveness of plant proteins (such as soy) and animal proteins in increasing muscle mass. In fact, animal proteins can contain inflammatory molecules, which can reduce blood flow and prolong the body's recovery time. To build muscle on a vegan diet, you need to make sure you are getting enough legumes and the essential amino acids needed for protein formation.
If you are a vegetarian, you are prone to nutritional deficiencies and lack of energy.
The American Dietetic Association, the world's leading nutrition organization, states: "A balanced vegetarian diet is safe for people of all ages and stages of life, including pregnancy, lactation, infancy, childhood, and adolescence." Contrary to popular belief that meat is the only way to get protein, strength, and health, this is simply an old myth. One nutrient that can be easily lacking in a vegetarian diet is iron, since meat is a rich source. However, adding foods like spinach, cashews, and dark chocolate can easily help to replace this iron.
Eat vegetarian to protect the environment?
Yes and no! First of all, vegetarians choose this lifestyle because they want to ensure their health, preventing the risk of chronic diseases thanks to a diet rich in vegetables and low in saturated fat and cholesterol. The ethical reason comes from concerns about animal welfare, because in reality, in the livestock industry, many inhumane methods still exist. By choosing not to consume animal products, vegetarians hope to contribute to reducing the scale of industrial livestock farming. In addition, vegetarianism is also a choice for the environment. Industrial livestock farming is closely related to issues such as greenhouse gas emissions and deforestation. In the context of carbon neutrality becoming a global challenge, more and more people are becoming vegetarians to contribute to protecting the planet.
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