PROTEIN MYTHS BUSTED

 

In Eden, God’s original intention was that humans would thrive on a plant-based diet—grains, fruits, seeds, and nuts (Genesis 1:29). After the Fall, in Genesis 3:18, God expanded the human diet to include "the herb of the field"—a reference to edible plants like vegetables that were not originally part of the ideal Edenic diet. There is no mention of eating animals until after the Fall and more explicitly after the flood (Genesis 9:3), after which there is a dramatic decline in human lifespans.

There are several persistent myths and misconceptions about protein and plant-based diets that can discourage people from even trying them. These often stem from outdated science, industry influence, or a misunderstanding of how the body uses protein. Here's a breakdown of the most common ones:

Myth 1: "You can't get enough protein on a plant-based diet"

Reality:
You can get sufficient protein from a wide variety of plant foods. Legumes, soy products (tofu, tempeh, edamame), lentils, whole grains, nuts, seeds, and even vegetables like broccoli and spinach contain protein. As long as calorie needs are met from a diverse range of whole plant foods, protein needs are almost always met as well—even for athletes.

Myth 2: "Plant protein is incomplete"

Reality:
While some plant proteins are lower in certain amino acids, the idea that you need to combine specific foods at every meal ("protein combining") has been debunked. The body maintains an amino acid pool and will balance intake over time. Eating a variety of plant foods throughout the day provides all essential amino acids.

Myth 3: "Animal protein is superior to plant protein"

Reality:
Animal proteins are technically more concentrated in essential amino acids, but that doesn’t mean they’re healthier. Plant proteins come with added fiber, antioxidants, and phytonutrients—and without the saturated fats and cholesterol found in most animal products. Studies show plant proteins are associated with lower risks of heart disease, certain cancers, and type 2 diabetes.

Myth 4: "You need animal protein to build muscle"

Reality:
Many plant-based athletes build and maintain impressive physiques. Protein quality and quantity do matter, but it’s very possible to meet those needs on a plant-based diet. Resistance training and sufficient calories are more important factors in muscle gain than the source of protein.

 

Do you want to call any of these guys "weaklings?"

Myth 5: "Plant-based diets are only for weak or passive people"

Reality:
This is a cultural stereotype, not a fact. Increasing numbers of elite athletes, including weightlifters, endurance runners, and even strongmen, thrive on plant-based diets. Notable examples include Patrik Baboumian, Venus Williams, and Novak Djokovic.

Myth 6: "You’ll always feel hungry or tired without meat"

Reality:
Early fatigue or hunger is usually due to insufficient calorie or protein intake when someone first transitions. Plant-based foods are often lower in calories per volume, so people need to eat more. Once adjusted, most report improved energy, digestion, and recovery.

Myth 7: "Soy is bad for you / causes feminization"

Reality:
This is based on misunderstandings of how phytoestrogens work. Moderate soy consumption (like tofu, tempeh, soy milk) is safe, even beneficial. Studies show soy may reduce the risk of breast cancer, support heart health, and not negatively impact hormone levels in men.

Myth 8: "Kids, pregnant women, or the elderly can’t thrive on a plant-based diet"

Reality:
With proper planning, plant-based diets can support all stages of life. The Academy of Nutrition and Dietetics (and other major health organizations) recognizes well-planned vegan diets as healthy and nutritionally adequate for all age groups, including during pregnancy and infancy.

Final Thought:

Most fears around protein and plant-based diets come from a meat-centric culture and industries with a vested interest in maintaining the status quo. With basic knowledge and planning, transitioning to a plant-based diet can meet all nutritional needs—including protein—while offering potential health benefits and ethical or environmental advantages.