Q: Do vegans get enough protein?
Humans need about 10 percent of calories from protein. Virtually all whole, plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met. This applies to athletes too, who are often thought to require larger amounts of protein to sustain muscle size and optimize performance.
- 3 myths about protein
- The great protein fiasco
- The truth about protein
- Doctor shuts down the protein myth
- Doctor explains how animal protein promotes disease
Q: Don’t you need milk and dairy products for calcium?
No, you can obtain calcium from a variety of plant-based sources. Dairy industry advertisements suggest that drinking milk results in stronger bone density. However, studies have found no association between milk consumption and hip fracture risk, for example. “A review of 37 studies on dairy products and bone health published in the official journal of the American Academy of Pediatrics concluded that there is no solid evidence that the consumption of dairy products improves bone health in children and young adults (Lanou et al., 2005)”.
In another study, Walter Willett, MD, DrPH, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, and his co-author, David Ludwig, MD, PhD, a professor of pediatrics and nutrition at Harvard, reviewed more than 100 studies related to dairy and found the evidence of its supposed health benefits to be surprisingly thin, starting with the very methodology by which U.S. dairy guidelines were determined. Read more here.
Q: Are processed vegan foods such as faux meats, cheese and milk healthy?
- It is advised to keep processed foods to a minimum – for all types of diets – not just vegan diets.
- Faux meats made from seitan are high in protein.
- A study has shown that plant based products are healthier and more sustainable than animal products.
Q: Do soya products create a hormone imbalance?
More Resources here:
- VEGuide – from the Vegan Society UK
- VNutrition – app from the Vegan Society UK
- Vegan Eatwell Guide
- Vegan Meal Planning
- Tips for New Vegans
- Ask a Vegan Dietitian
- Top 10 Food Myths Debunked
- Getting your nutritional needs met on a vegan diet