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Veganism and Protein Deficiency Myths

What is out of the ordinary, bold, and unique will always be the talk of the town, and veganism is no different, which is why there are numerous myths about the subject. One of the most common myths about a vegan diet is that it is not protein-efficient. However, there is little to no scientific backing to the claim.

In fact, various researches are proving otherwise. In this article, we debunk some prevalent myths about protein deficiency and veganism.


Plant-Based Diet Lacks Protein

Meat, chicken, fish, and beef are known to be the major sources of protein for humans. Other common food sources also come from animal by-products like eggs. Because these are the known primary protein sources, there is a common misconception that plant-based diets are not protein-efficient.

However, that is not true as a well-balanced vegan diet contains adequate protein. Various plant-based meat substitutes contain a substantial amount of protein. Seitan, tofu, tempeh, Quinoa are just some of the protein-rich plant-based food sources.



A Plant-Based Diet is Not Ideal for Athletes

Such myths are often a result of inadequate knowledge about the vegan lifestyle. It is healthy eating and not starvation. Thus there is little to no risk of developing a protein deficiency. Even athletes looking to gain muscle or put on weight can do so with vegan protein sources.

Of course, as is the rule with a vegan diet, your protein intake requirements will vary upon the desired outcome. Because athletes generally require higher doses of protein and plant-based protein sources are harder to digest, they can also take plant-based protein supplements or switch to plant-based meat substitutes.


Children on Vegan Diets Grow up Protein Deficient

Again, it is essential to note that this particular rumor is fueled by a lack of knowledge about plant-based protein. Tempeh, tofu, and plant-based meat substitutes contain just as much protein as do animal-based sources. In fact, various supplements even taste similar to actual meat, which makes it easier to administer among children.


A vegan diet is all about being mindful of what you put in your body. As long as you can identify your daily requirements and chart out a meal plan that helps you obtain necessary nutrients, a vegan diet is in no way lacking or inferior to an animal-based one.


Plant-Based Protein isn’t as Good as that Sourced from Animals.

Meat indeed helps fulfill the majority of the protein requirements of the body. However, plant-based sources are just as protein-efficient. A well-balanced vegan diet includes various protein sources three times a day to ensure the body obtains enough essential amino acids.



Research indicates that plant-based protein is, in fact, better for one’s overall health as it has a low-fat content. In particular, Quinoa is known to deliver a significant portion of essential amino acids, and various plant-based meat substitutes are also available.

As the saying goes, where there’s a will, there’s a way. If you are attracted to healthy eating, then you shouldn’t hesitate before going vegan. Obtaining a protein-efficient diet via food is not as challenging as the rumors make it sound.