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Healthy Eating: Don't Be Myth-Led
Press release: May 1998
MYTH VS. REALITY
Today more and more people are cutting back on meat and eating
more plant foods. The evidence supporting a shift toward a vegetarian
diet has been well publicized. People eating vegetarian diets
have less heart disease and colon cancer, lower blood pressure
and a lower risk of gallstones, kidney stones and gout. But
since many of us were raised on meat and dairy, it can be hard
to believe that a diet can be balanced without these foods.
Despite the evidence, myths about plant-based diets abound.
Myth: You need to be careful to get enough protein
and combine proteins on vegetarian diets.
According to the American Dietetic Association, a diet from
a variety of plant sources can provide adequate levels of
all amino acids, the building blocks of protein. You also
don’t need to worry about when you eat what - as long
as your diet includes a variety of grains, legumes, vegetables,
fruits and nuts.
Myth: Calcium from plant foods isn’t absorbed
well
It’s true that some plant foods - like Swiss chard and
beet greens are high in compounds called oxolates, making
the calcium from these foods not readily available to the
body. But, laboratory studies show that the calcium from many
plant foods is very well absorbed. Calcium-rich plant foods
- like broccoli, kale, or many other green leafy vegetables
are a good and healthful way to boost calcium intake.
Myth: Vegetarian diets put you at risk for iron-deficiency
anemia
Studies show that people eating vegetarian diets are no more
likely to be iron deficient than people who eat meat. People
eating vegetarian diets do have lower iron stores. This could
be a benefit for men since high body iron may be linked to
risk of heart disease. Women and children are most at risk
for iron deficiency overall - whether they eat meat or not.
Myth: Children need animal protein
Research shows that children who consume well-balanced vegetarian
diets grow and develop normally. The American Dietetic Association’s
latest position paper on vegetarian diets states clearly that
plant-based diets are suitable at all stages of the life cycle.
As with all children, a variety of foods and adequate calories
are essential. And children eating no animal products need
a vitamin B12 supplement.
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