8 Misconceptions of Vegetarians

The philosophical and ethical roots of vegetarianism go back centuries and civilizations. Even in ancient cultures of India and Greece, ideas about non-violence and respect for all forms of life began to take shape. Vegetarianism was initially promoted not only as a dietary system but also as a holistic way of life, excluding cruelty and killing for the sake of one's own needs. This approach was an integral part of the teachings of many great thinkers and philosophers.

Throughout various eras, notable individuals such as Socrates, Pythagoras, Seneca, Leonardo da Vinci, Johann Goethe, Jean-Jacques Rousseau, George Byron, Voltaire, Bernard Shaw, Mahatma Gandhi, Leo Tolstoy, and many others embraced the idea of abstaining from animal-based foods. They not only advocated these views but also embodied them in their own lives, demonstrating a deep understanding of the moral and spiritual aspects of existence. It is important to note that they came to vegetarianism gradually, through a long process of spiritual development and rethinking their place in the world and their relationship with the surrounding nature. Their experience deserves not only close attention but also deep respect, as it reflects a desire for a more harmonious and humane society.

In the modern world, however, abstinence from animal foods often occurs not due to deep ethical beliefs but under the influence of information about the potential harm of meat products to health. Mass media, the internet, and popular dietary trends often exaggerate the negative aspects of meat consumption, without providing objective and scientifically based information. Therefore, it is important to critically approach such claims and consider them from the perspective of evidence-based medicine and nutrition.

Let us consider the most common, but not always accurate, claims often put forward by vegetarian supporters, and conduct a deeper analysis.

1. The human digestive tract is not adapted to digesting meat

There is an opinion that the human body is inherently unfit for consuming meat, and that our anatomy and physiology are closer to herbivores. However, comparing the digestive organs of different animal species reveals a more complex picture.

Herbivores have teeth and jaw structures adapted for grinding tough plant fiber. They often have large flat molars and a movable lower jaw, allowing side-to-side movements for effective chewing. Additionally, their stomachs can be multi-chambered (like cows), which allows for complex fermentation processes and fiber breakdown through microorganisms. The length of the intestine in herbivores significantly exceeds body length, ensuring prolonged food passage and maximum nutrient extraction.

Predators, on the other hand, have sharp canines and cutting teeth, adapted for tearing flesh and quickly swallowing large chunks of meat. Their gastrointestinal tract is shorter, as protein food digests faster and does not require a prolonged stay in the digestive system.

Humans have a mixed type of teeth: incisors for biting, canines, which, although not as pronounced as in predators, are still present, and molars for chewing. Our jaw can make various movements, allowing us to process both plant and animal foods. The length of the human intestine is an intermediate value between the intestines of carnivores and herbivores, indicating our omnivorous nature.

Evolutionary studies show that the ancestors of modern humans were omnivores, and a diet that included both plant and animal products contributed to brain development and ensured survival in various conditions. Therefore, the claim that the human digestive system is not adapted to digesting meat is not supported by scientific data.

2. Animal protein rots in the human stomach

The term "rotting" is often used incorrectly in the context of digestion. In biology, rotting refers to the decomposition of organic substances under the influence of microorganisms with the release of toxic products. In a healthy gastrointestinal tract, such processes do not occur.

In the human stomach, hydrochloric acid is produced, creating an acidic environment with a pH of about 1.5–3.5. Such an environment is detrimental to most microorganisms and prevents putrefactive processes. Enzymes in gastric juice, such as pepsin, actively break down proteins into peptides, which are then turned into amino acids in the small intestine and absorbed by the body.

Under normal digestive system function, protein foods are efficiently digested and do not linger in the stomach long enough for rotting to begin. Problems can arise with certain gastrointestinal diseases, but this is not related to the mere fact of meat consumption but to pathological conditions.

3. A vegetarian diet is the healthiest

Without a doubt, plant-based foods are rich in vitamins, minerals, antioxidants, and dietary fiber, which are essential for maintaining health and preventing many diseases. Vegetables, fruits, grains, nuts, and legumes have numerous beneficial properties, including lowering cholesterol levels, normalizing blood pressure, and improving gut health.

However, the complete exclusion of animal foods can lead to a deficiency of several important nutrients. Animal products are the main sources of vitamin B12, easily digestible iron (heme iron), vitamin D, omega-3 fatty acids (especially DHA and EPA), and some amino acids. A deficiency of these substances can cause anemia, nervous system disorders, skin and hair deterioration, and other health problems.

To compensate for these deficiencies, vegetarians often turn to dairy products, eggs, and special dietary supplements. Vegans, who completely exclude all animal products, are at risk for the above conditions and should especially carefully plan their diet and monitor health indicators.

According to studies, moderate meat consumption, especially white meat (poultry, fish), combined with a large amount of plant foods, promotes optimal health. A balanced approach to nutrition, considering individual body needs, is the most reasonable choice.

4. Vegetarians live longer than meat eaters

The question of diet's impact on lifespan is complex and multifaceted. While some studies show that vegetarians have a lower risk of certain diseases, no direct link between meat avoidance and increased longevity has been established.

Factors influencing longevity include genetics, medical care, environmental conditions, lifestyle (including physical activity, stress levels, bad habits), and, of course, diet. In regions with the highest numbers of centenarians, such as Okinawa in Japan, Sardinia in Italy, and Ikaria in Greece, people follow a Mediterranean diet rich in fish, vegetables, fruits, olive oil, and moderate amounts of meat and dairy products. Read more in our article “Mediterranean diet — a model of healthy eating.”

In Japan, where life expectancy is among the highest in the world, the traditional diet includes a significant amount of fish, seafood, soy products, and green tea. In Scandinavian countries, high life expectancy is also noted despite active fish and meat consumption. The French and Italians, known for their gastronomic traditions, which include meat dishes, also demonstrate high health indicators.

Thus, it is not the fact of abstaining from meat but the overall culture of diet and lifestyle that influences longevity. A balanced diet, regular physical activity, social engagement, and a positive outlook are the key factors in this matter.

5. A plant-based diet promotes weight loss

Switching to a plant-based diet can lead to weight loss, especially if the diet consists of low-calorie, high-fiber foods that provide a feeling of fullness. However, not all vegetarian products contribute to weight loss.

Many plant-based products are high in calories, such as nuts, seeds, avocados, vegetable oils, and some grains. Additionally, vegetarian diets can contain a large amount of carbohydrates, especially if the diet is based on pasta, bread, rice, and potatoes.

Some vegetarians, seeking to compensate for the diet's energy value, may overeat or consume excess sugar and fats, which will lead to weight gain. Therefore, for effective weight control, not only food composition but also the total number of calories consumed, as well as the balance between energy intake and expenditure, is important.

Practical tips for those wishing to lose weight on a plant-based diet

• Control portions: even healthy foods can lead to weight gain if consumed in excess.
• Choose whole-grain products: they provide prolonged satiety and stabilize blood sugar levels.
• Limit refined carbs and sugars: they are quickly absorbed and can contribute to fat storage.
• Include enough protein in your diet: it helps maintain muscle mass and speeds up metabolism.
• Don't forget physical activity: regular exercise enhances the diet's effect and improves overall well-being.

6. Plant protein fully replaces animal protein

Proteins consist of amino acids, some of which are essential and must come from food. Animal proteins are considered complete because they contain all essential amino acids in optimal proportions. Plant proteins are often incomplete, as they may lack some amino acids.

For example, grains are low in lysine, while legumes are low in methionine. However, combining various plant foods allows for a complete amino acid profile. It's important to combine foods correctly, for example, rice with legumes or whole-grain bread with nut butter.

Soy products are an exception, as they contain a complete set of amino acids. However, excessive soy consumption can lead to an excess of phytoestrogens, which potentially affects hormonal balance. Additionally, plant proteins are less digestible due to the presence of dietary fiber and antinutrients in plants, which may hinder absorption.

Practical tips for ensuring complete protein nutrition on a plant-based diet

• Combine different protein sources: mix grains, legumes, nuts, and seeds.
• Use fermented products: such as tempeh or miso, which improve protein digestibility.
• If necessary, take protein supplements: plant-based protein powders can help compensate for deficiencies.

7. A vegetarian diet is cheaper

The cost of a vegetarian diet depends on product choices. Vegetables, fruits, nuts, seeds, and specialty products (such as organic or exotic fruits) can be expensive, especially out of season or in regions with limited access to a variety of plant foods.

On the other hand, the basis of a budget-friendly vegetarian diet can be local and seasonal products: potatoes, carrots, beets, cabbage, grains, and legumes. These products are affordable and can provide the necessary energy value.

However, it is important to remember that savings should not come at the expense of variety and complete nutrition. A lack of vitamins and minerals in a sparse diet can lead to health problems that require medical expenses.

8. All great apes are herbivores

Great apes, such as chimpanzees, gorillas, and orangutans, have a varied diet. Chimpanzees, the closest relatives of humans, are omnivores and actively consume insects, small animals, and even hunt other primates. This provides them with an additional source of protein and fats necessary for energy and development.

Gorillas in the wild primarily eat plant foods; however, in captivity, they often receive a mixed diet, including dairy products and eggs, which positively impacts their health and lifespan.

Thus, the claim that all primates are strictly herbivores is not true. A varied diet is natural for many species and provides essential nutrients.

Conclusion

The main principle of vegetarianism, which consists in the ethical rejection of killing living beings to meet human needs, is profound and deserves respect. This view reflects a desire for a more humane and responsible attitude towards nature and animals. However, a person's moral qualities are manifested not only in food choices but also in their actions, relationships with others, and the world around them.

It is important to understand that diet is an individual choice, depending on many factors: health, beliefs, cultural traditions, and personal preferences. No one should impose their views on others or consider them the only correct ones.

For those considering switching to vegetarianism or reducing meat consumption, it is important to approach this consciously, taking into account their body's needs and consulting with specialists. A balanced diet, whether it includes meat or not, is the key to maintaining health and well-being.

In conclusion, it can be said that respect for each person’s choice and a desire for harmony with oneself and the world around are the most important aspects that should underlie any lifestyle changes.