Busting the Stigma of Plant-Based Diets
By Grace Daun, dietetic intern at Northwestern University
As a college student, I have seen changes in the food culture in campus dining. The clear trend is plant-forward foods, and it is exploding. At first, I was a bit hesitant to embrace this food movement. I wasn't sure what plant-forward meant and how these dishes would taste. Then, I started to do a little digging to educate myself and inform other students like me.
What does plant-forward mean?
According to the Culinary Institute of America, the premier culinary institution in the US, plant-forward eating is a “dietary and food system transformation that includes a whole range of healthier, more sustainable approaches,” and it does not necessarily mean vegan or vegetarian. I realized it is not so radical after all. Below are a few myths I've busted to show you the truth about a plant-forward diet.
1. Plant-forward diets do not provide enough protein.
This is a common myth that is simply untrue. Dietary proteins are made up of the nine essential amino acids that are used as building blocks for bodily proteins. Protein is vital for the human body, so making sure you get adequate amounts in your diet is important.
If that is true, why do people say that plant-based diets don't have the same amount of protein? Eggs, meat and cheeses all have the full nine essential amino acids. Awesome, right? You can also find essential amino acids in plant-based options, too. Quinoa, tofu, edamame, chia seeds are a few examples of plants that have all nine amino acids. You would be surprised by the number of plants that also contain all nine amino acids.
Plus, most Americans get plenty of protein in their diet. While some plant foods provide incomplete protein (not have all the nine essential amino acids), they are easily made complete by another plant or animal product with those missing amino acids. Think black beans and rice, sun butter and banana sandwich, veggie chili and so many others. Protein consumed from a variety of plant foods eaten over the course of a meal or day can easily supply enough of all essential amino acids when calorie requirements are met. So don't worry about not getting enough protein, as long as you are eating a healthy plant-forward and balanced meals, you will get plenty of protein.
2. Plant-forward diets are expensive.
This myth is easy to bust: plant-forward diets are actually cheaper! A plant-based diet is a more cost-effective way to eat. The annual cost of a plant-based diet is $3,000 whereas the conventional USDA meat diet is $3,600. You could save $600 a year by eating a plant-based diet. Not only will your wallet be happy, but your body will be, too. Also, you can save money on the fruits and vegetables you do purchase. Fresh fruits and vegetables can be good buys when in season, while frozen and canned products are great to purchase when fresh is not in season. Also, dried beans, peas, legumes and soy products such as tofu and tempeh are very economical when compared with meat products.
3. Plant substitutes aren't as tasty as meat products.
Plant-based meat substitutes have changed a lot since the first frozen, dry veggie burger was introduced. They now mimic the texture and flavor of meat products and even change color when cooked, just like meat! You don't have to compromise taste and texture when eating a plant-based diet. Tofu, tempeh, seitan and other plant-based proteins can be delicious when cooked and seasoned right. Sometimes it becomes less of a taste difference, and more of a mindset shift.
The reality is, people who don’t eat vegetables (or enough vegetables), may assume veggies won’t be tasty. Or maybe they have only eaten them boiled or steamed and not roasted. It is the same thing as telling yourself you won't like a new food just because you haven't tried it before. If you allow yourself to be open minded, you might be surprised that plant-based meats and dishes can be so satisfying.
4. Plant-forward diets consist mostly of leaves.
Vegans aren't koalas, which is why this stereotype of a plant-forward diet mystifies me! A diet centered around plants may include veggie stir-fries, traditional meatless Indian dishes, roasted sweet potatoes, nacho baked potatoes, simple pasta dishes or cauliflower rice. Plant-based diets incorporate a variety of food to create colorful, nutritious meals. It can also be fun to reimagine a meal with plants in your kitchen. With the right ingredients, anyone can whip up a well-balanced, nutrient-dense meal that is beyond just lettuce leaves.
5. Social pressure has caused the plant-forward diet culture.
Some meat eaters may feel a bit of social pressure to follow a plant-forward diet because it is so popular. The science shows that plant-based diets are better for your health, better for the environment and better for animal welfare. However, small amounts of meat can also play an important role in your diet.
Author and TED Talk speaker Graham Hill created the concept of Weekday Veg as a way to embrace a plant-based diet most of the time (during the week) and leave the door open to enjoy meat once in awhile. Hill's Weekday Veg focuses on plant-based options during the week (as he says, "eat nothing with a face") and on the weekend, you can choose: meat, plant-based or a combo. Many diets or meal concepts appear to pressure their followers to stay on a very narrow track forever. Since many people struggle with changing their meals for even a day, Weekday Veg may provide a healthy flexibility and variety in your diet.
The stigma around plant-based eating can put up barriers to trying this healthy diet but once you find out the truth and try it for yourself you will see how beneficial the diet can be. People go on different diets for different needs. The only way to stop myths like these from spreading is to be respectful to each other’s needs and diet choices.
At Northwestern Dining, plant-forward dishes are everywhere. They are at the Rooted stations, which is strictly vegan and at all other stations: Pure Eats, Comfort, and the Grill. Our Kosher Kitchen also always includes a plant-based main dish option. Eat more plant-forward options as much as you can as they are good for your health, good for the planet and good for animals.
References
McGrane, K. (2020, April 21). 13 Nearly Complete Protein Sources for Vegetarians and Vegans. Retrieved March 14, 2021, from https://www.healthline.com/nutrition/complete-protein-for-vegans#1.-Quinoa
Search CIA. (n.d.). Retrieved March 21, 2021, from https://www.ciachef.edu/search/?ss360Query=plant-forward
Vegan stereotypes - rant on annoying things about being vegan. (2020, June 02). Retrieved March 21, 2021, from https://www.veggievisa.com/vegan-stereotypes-militant-vegans/
What's the difference between plant-based and vegan? (2013, July 16). Retrieved March 21, 2021, from https://happyherbivore.com/2013/07/what-is-plant-based-diet-difference-from-vegan/