Plant-Based Myth Busters
Clearing Up the Confusion About Plant-Based Eating
Top 7 Nutrient Myth Busters
Most people see meat and dairy as the “natural” way to get nutrients, but today’s reality is very different. Factory-farmed animals are fed GMO grains, industrial byproducts, and synthetic supplements — conditions so unnatural they also require antibiotics and hormones. In fact, over 90% of meat, dairy, and eggs in the U.S. come from these intensive systems.
The nutrients in animal products are often the result of industrial inputs, not nature.
You Can’t Get Enough Protein Without Animal Foods
Fact: All protein begins with plants. These tireless alchemists transform soil, air, and water into amino acids — the building blocks of protein. All plants contain all 20 amino acids, just in varying amounts, and animals only recycle what plants already created. Whether you eat plants directly or animals that ate them, your body still breaks protein back down into amino acids during digestion and rebuilds it into the proteins you need — much like dismantling a Lego set and reassembling it into something new.
As long as you eat sufficient calories and a variety of wholesome plant foods, protein sufficiency isn’t an issue. In fact, some of the world’s largest and strongest animals — gorillas, elephants, and rhinos — thrive entirely on plants, and countless world-class athletes do too.
Want the big picture on humans and protein? See the Omnivore Deep Dive.
You Can’t Get Enough Vitamin B12 Without Animal Products
Fact: With the exception of vitamin B12, which is produced by microbes, all vitamins and minerals originate in plants through the soil and water they grow in. Animals only contain these nutrients because they eat plants, algae, or other animals that did—or, as in the case of most factory-farmed animals, because synthetic supplements are added to their feed.
B12 is frequently mentioned in discussions about plant-based nutrition, but it’s actually produced by microbes, not animals. In today’s highly sanitized food system, both humans and farmed animals typically rely on B12 supplementation to meet their needs.
In short: With the exception of B12, plants are the original source of nearly all the nutrients we need. Eating them directly delivers these nutrients—along with fiber and protective phytonutrients that animal products simply can’t provide.
You Can’t Get Enough Iron Without Meat
Fact: Iron originates in the soil and enters the food chain through plants. Animals get iron by eating plants (or other animals that did). Heme iron, found in animal flesh, is simply plant-derived iron bound to hemoglobin, which makes it easier for humans to absorb.
Non-heme iron from plants is absorbed less readily, but pairing it with vitamin C-rich foods — like citrus, tomatoes, or peppers — dramatically improves absorption.
Even spinach, which contains oxalates that can hinder absorption, becomes a solid iron source when combined with vitamin C. Popeye was onto something all along — he just needed a squeeze of lemon on his greens.
You Can’t Get Enough Calcium Without Dairy
Fact: Calcium doesn’t start in milk—it starts in the soil. Plants draw calcium up through their roots, making it available in leafy greens, beans, almonds, sesame, and fortified plant milks.
Cows only get calcium by eating plants—or, in the case of the roughly 90% of U.S. dairy cows raised on factory farms, through powdered calcium and mineral supplements mixed into their feed.
And while dairy does deliver calcium, it also carries risks: elevated cholesterol, exposure to hormones and antibiotics, and widespread lactose intolerance—affecting about 65-70% of the global population. With plants you get the same calcium—plus fiber and protective phytonutrients—without those drawbacks.
Curious about bone health? Read the Calcium Deep Dive.
Want practical tips and swaps? Go Dairy-Free.
Creatine, Collagen, and Choline Only Come from Animals
Fact: These nutrients don’t originate in animals. Creatine is synthesized in the human body from amino acids — which ultimately come from plants. Collagen isn’t something you can eat from an animal; it’s a protein your body builds on its own when it has vitamin C and the right amino acids. And choline, often highlighted for eggs, is actually synthesized by plants — abundant in soybeans, broccoli, quinoa, and peanuts. Chickens only contain choline because they eat plants, or more likely, because their feed is supplemented with it.
In fact, with depleted soils and factory-farming practices, many nutrients in animal products come via fortified feed. For those who want more, all three are also available as widely accessible plant-based supplements. And the success of plant-powered athletes around the world shows that thriving on a plant-based diet is not only possible — it’s a proven path to peak performance.
You Can’t Get Enough Omega-3s Without Fish
Fact: Omega-3 fats don’t begin in fish — they begin in algae. Fish only contain them because they eat algae, or in the case of farmed fish, because their corn- and soy-based feed is artificially supplemented with omega-3s. Plant foods such as flaxseeds, chia seeds, hemp seeds, and walnuts provide ALA, an essential omega-3 that the body can partially convert into longer-chain forms. For those who prefer to skip the middleman, algae-based supplements supply these longer-chain omega-3s directly — without the mercury, microplastics, or ecological toll of industrial fishing.
We're Omnivores; We Need Animal Protein!
Fact: Being omnivores means we can eat a variety of foods—but it doesn’t mean we must rely on animal protein. Our dietary resilience has long been an invaluable resource in times of scarcity, helping to ensure human survival. For much of history, animal protein came only through scavenging and hunting, which—especially before the advent of guns—was tedious, dangerous, and often unsuccessful. Plants, grains, beans, roots, nuts, and fruits were typically the dietary staples, with meat a sporadic source.
Modern inventions, from firearms to widescale factory farming, flipped this pattern—creating a world not of scarcity, but of abundance. In industrialized countries, per capita meat consumption has nearly doubled in the past sixty years, contributing to chronic disease, environmental strain, and growing concerns about the treatment of animals in the food system. The truth is, humans don’t need animal protein to survive or thrive—all essential amino acids and key nutrients are already available from plants (see Myths 1-5).
Our real strength as humans has always been our ability to adapt when conditions change. Today, resilience calls for a new shift: toward a more plant-dominant diet that can restore balance to our health, our planet, and the animals we share it with.
Curious about the full story? Read the Omnivore Deep Dive.
Want to see how this ties back to protein? Go to Myth 1.
Beyond Nutrients: Other Common Myths
Eating Plant-Based Is Expensive
Fact: A plant-based diet can actually be very budget-friendly. Staples like rice, beans, pasta, potatoes, and seasonal produce are often cheaper than meat and processed foods. Cooking from scratch and planning meals ahead also helps save money. A plant-based diet isn’t about expensive meat alternatives but about making the most of whole, simple ingredients.
Plant-Based Diets Aren’t Suitable for Children or During Pregnancy
Fact: With proper planning, plant-based diets can meet the nutritional needs of all life stages, including children, pregnant or breastfeeding individuals, and older adults. Major dietetic associations around the world support this.
Aren't Seed Oils Bad for You?
Fact: Seed oils (canola, sunflower, safflower, soybean) are not inherently harmful when consumed in modest amounts. They are mostly unsaturated fats, which can help lower LDL cholesterol when they replace saturated fats like butter, lard, or beef tallow. The real issues are how they’re processed, how much is consumed, and the dietary context.
Want to find out more about seed oils? Read the Seed Oils Deep Dive.
Lectins in Beans & Grains are Harmful
Fact: Lectins are natural plant proteins that are largely inactivated by normal cooking (soaking plus boiling, pressure cooking, or baking). The real issues arise with raw or undercooked beans, especially red kidney beans. Cook them properly (or use canned) and it’s a non-issue.
Aren’t Plants High Carb?
Fact: Most plants are high in complex carbohydrates—and that’s a good thing. Carbs are the body’s preferred source of energy, especially for the brain and muscles. Whole plant foods—fruits, vegetables, legumes, and whole grains—deliver complex carbs wrapped in fiber, protein, water, vitamins, and minerals that steady blood sugar, nourish the gut, and fuel long-lasting energy.
The real problem isn’t carbs—it’s refined carbs and ultra-processed foods like white flour, sugary drinks, and packaged snacks that strip away nutrients. Animal products, by contrast, contain zero fiber—the essential nutrient 95% of Americans don’t get enough of.
In short: Complex carbs from whole plant foods provide the perfect balance of fuel and nourishment—powering your body while supporting long-term health.
Plant-Based Meals Are Bland and Boring
Fact: Plant-based food is anything but boring. With spices, herbs, sauces, and endless global inspiration, meals made from plants can be bold, comforting, and deeply satisfying. From smoky BBQ tofu to creamy curries, stacked burgers, and rich pasta dishes, flavour is never in short supply. Don’t believe us? Take a look at our recipes page and see for yourself.
Coconut Oil is Healthy
Fact: Coconut oil isn’t as healthy as often claimed. It’s mostly saturated fat, which raises LDL cholesterol, and popular claims about weight loss, brain health, or MCT benefits aren’t well supported by evidence. Traditional cultures ate whole coconut foods, not refined oil, so it’s best used sparingly.
Ready to explore more?
Wherever you’re at, we’re here to help.
Try the PlantPowered Pledge, explore our Resources, or get inspired by some delicious plant-based recipes.