8 Common Mistakes New Vegans Make

When I first went vegan, educating myself was something I didn’t do. Why? Simply because I didn’t know I had to. I quickly learned that when adopting a new diet, learning about that diet is key. When switching to not only a plant-based diet but a new diet in general, the way you cook is different as well as the number of nutrients you take in is also different. Here are the most common mistakes made by new vegans:

1. Going cold turkey

My number one advice for beginner vegans is to add 2-3 whole plant-based meals every week. Going vegan is a different way of cooking and going cold turkey can cause frustration especially when you don’t know what to eat.

2. Assuming you can’t get all of your nutrients on a plant-based diet

One of the most common misconceptions that vegans encounter is the topic of protein. Where do you get your protein from is a common question that gets asked of vegans?

The truth is that just about every plant-based food has some amount of protein in them. According to the National Institute of Health, protein deficiencies are extremely rare in the western world. Look at it this way; where do the animals that people consume get their protein from? A chicken’s diet, for example, consists of fruits & vegetables like broccoli, carrots, apple cores, and grass. In other words, a chicken’s diet is plant-based and plants are where they get their protein from.

Here are just some plant-based foods along with the protein content associated with them:

• 75 grams per 100 grams of seitan
• 1 cup of kidney beans ~ 43 grams of protein
• 1 cup of cream of wheat ~19 grams of protein 
• 1 cup of lentils~ 18 grams of protein
• 1 cup of pinto beans ~15 grams of protein
• 1 cup of cooked chickpeas ~14 grams of protein
• 1 head of cauliflower ~11 grams of protein 
• 3 tablespoons of hemp seeds~ 9 grams of protein 
• 1 cup of quinoa ~ 8 grams of protein 
• ½ cup of black beans ~8 grams of protein
• 1 cup of oatmeal ~6 grams of protein 
• 1 cup brown rice ~5 grams of protein 
• 1 avocado~4 gram of protein
• 1 cup of broccoli ~3 grams of protein 
• 1 cup of oyster mushrooms~3 grams
• 1 cup of kale~ 2.9 of protein 
• 1 cup of blackberries~2 grams of protein 
• 1 Medium banana~ 1.3 grams of protein 
• 1 medium onion~ 1.2 grams of protein 

The belief that it’s difficult for vegans to get protein is just one misconception. The conversation about vitamin B-12 is another. Vitamin B-12 is important for the production of red blood cells as well as DNA. It is believed that one can only receive vitamin B-12 from animal products, however, there are a few plant-based products that contain Vitamin B-12: 

• 1 serving size Chlorella~daily value of Vitamin B-12
• 1 cup of Shiitake mushrooms ~5 mcg of Vitamin B12
• 1 tablespoon of nutritional yeast~5 mcg of Vitamin b12
• Nori~ Nori is a seaweed that can be eaten in sushi, noodles, soups, or eaten as a snack that is rich in vitamin B-12 

The belief that you can only get omega-3 from fish is another misconception. 

• 2 tbsp of chia seeds~ 5 grams of omega-3 
• 1 tbsp of ground flaxseeds~1.8 grams of omega-3
• 1.5 tbsp of hemp seeds~1500 milligrams of omega-3 
• About 223 mg per avocado
• 1 serving size of walnuts~2.5 grams
• 1 cup of navy beans ~322 mg of omega-3 

3. Not supplementing

I know this may sound contradictory to my last point but hear me out. Although we may get all of our nutrients from plants, recent agricultural methods have caused a decrease in the number of nutrients in our food. Supplementing with a good quality multivitamin can be a great way to fill in any gaps and may assist in optimal health.

4. Assuming that being vegan is automatically healthy

It is no secret that incorporating more fruits and vegetables into your diet can be beneficial to your health but are all vegan foods healthy?

There are so many vegan products on the market today along with many restaurants that offer meatless options. I found that these products were very helpful during my transition to veganism and almost reminded me of the texture of meat. For someone who consumes a plant-based diet, it is imperative to read the ingredients of food products. 

Some of these meat replacements contain high levels of sodium, canola oil, and not to mention hidden forms of MSG. MSG is a common food additive that can have very negative effects on the human body which include but are not limited to headaches, high blood pressure, and obesity.  

Another thing to look out for is the increase in carbohydrate consumption but hey can I blame you? Carbs taste amazing. When subtracting animal products from your diet, it is easy to indulge in a lot of carbs in the form of pasta, bread, white rice, and cakes just to name a few. Subtracting animal products and substituting them with carbohydrates is not only giving your body empty calories but can spike your blood sugar which is just something to be mindful of. 

5. Spending too much money on vegan alternatives

When going vegan it is pretty easy to throw a batch of vegan alternatives into your shopping cart such as vegan meat and eggs. Adding these alternatives can cause your overall total to skyrocket. I’m not saying don’t buy these products, but we are trying to go vegan on a budget so try not to go overboard.

6. Not drinking enough water

Of course, drinking water is super essential for life but when transitioning to a vegan diet, you will most likely increase your fiber intake. Too much fiber can cause bloating, gas, or even constipation. Increasing your water intake may help relieve some of these symptoms.

7. Not preparing for outings

Being a vegan for years, I can safely say that you have to prepare before going out to restaurants. In other words, taking a look at the menu before going out to eat with family and friends is crucial. But there’s good news for you. Considering the fact that veganism is growing, it’s getting a lot easier to find vegetarian and vegan menu options. There are so many vegan restaurants out now depending on where you live of course.

8. Understand your why

Everyone who goes vegan has their reasons for going vegan whether it’s for their health, the animals, the environment, or spiritual reasons. Understanding your why will help keep you motivated while transitioning into this lifestyle. Trust me, there will be times particularly at the beginning of your journey when you will be tempted to eat animals products. If this lifestyle is something you want to stick with, then knowing your why will help motivate you to stick with it. 

For me, I had an array of health issues and slowly began to see improvements when I went vegan. It eventually evolved into spiritual reasons and caring for animals later on. 

What have you learned so far during your journey?

***Disclaimer: This content is strictly the opinion of Kimberly and is for informational and educational purposes only. This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. I do not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content.**