Food

Powered by plants? Myths and facts about plant-based eating

Practical tips for thriving on a plant-based diet.

Emiliano Pena

11 Aug 2025 • 8 min read

Popeye knew what was up. One can of spinach and he was lifting pianos, saving Olive Oyl and generally showing off. Is this enough proof that plants can pack a punch?

While the rest of us might not get superhuman biceps from a single salad, the idea of plants powering your health may seem appealing. But there is also considerable confusion and a fair amount of scaremongering surrounding plant-based eating.

Let's unpack the myths and facts and see how you can thrive on a diet where plants take centre stage.

Before we dive into the details: What does “plant-based” mean?

A plant-based diet is based on vegetables, fruits, whole grains, pulses, nuts and seeds, excluding all animal products. Many people refer to this lifestyle as vegan - you might opt to go vegan for ethical, environmental or health reasons, or a combination of these.

It is worth noting that not everything in a plant-based diet is technically a plant in the biological sense. Mushrooms and yeast are both fungi, while mycoprotein comes from a naturally occurring mould. All three are separate from plants, but they are popular in plant-based eating because they are nutrient-rich and versatile.

Plant-based eating focuses on making plant foods (and some fungi) the foundation of an enjoyable diet.

Can you truly thrive on a plant-based diet?

With adequate planning, yes.

A plant-based diet can provide all the nutrients you need for good health. If not well-planned, though, it can lead to nutritional deficiencies, particularly in vitamin B12, iodine, calcium and iron. That is why variety and balance are key.

The fibre “add-on”

Plant-based eating stands out for its high fibre content, which supports digestion, nurtures gut microorganisms and may help lower “bad” (LDL) cholesterol.

When gut microorganisms ferment the fibres that reach your gut, they produce short-chain fatty acids, supporting digestive health and potentially having positive effects on brain function and mood.

Myth-busting: plant-based edition

Myth 1: You cannot get enough protein from plants

A plant-based diet can provide all the protein you need. Lentils, beans, tofu, tempeh, soy milk, hemp seeds and nuts are good sources of protein.

If you mix different protein sources throughout the day, you can ensure an optimal intake of all essential amino acids. Some plant foods, such as soy, hemp, amaranth and buckwheat, already contain the full set of essential amino acids.

So, no, you do not need a steak to meet your protein goals; a tofu stir-fry can provide a similar amount, while a lentil curry may have less protein but can still fit the bill if your overall daily protein intake is on target.

Myth 2: Plant-based foods are not nutrient-dense

Many plant foods can be “nutrient powerhouses”, rich in vitamins, minerals and other beneficial compounds, such as flavonoids (antioxidants that help protect cells from damage), carotenoids (antioxidants that support eye and immune health) and phytosterols (plant compounds that can help lower cholesterol).

Some nutrients need greater attention, as in any diet. And while some plant foods, such as lettuce, may be light and airy, others, like nuts, seeds, tofu, tempeh and pulses, can be densely packed with nutrients.

Myth 3: Plant-based foods are not compatible with our bodies

The so-called “antinutrients”, such as lectins (proteins that can reduce nutrient absorption if eaten raw), phytates (compounds that can bind minerals like iron and zinc) and oxalates (compounds that can bind calcium), naturally present in some plant foods, can impair the absorption of certain minerals.

In reality, for most healthy adults, they are not a problem, and cooking, soaking, fermenting or sprouting plant foods can further reduce their levels. Unless you are eating raw kidney beans by the kilo (please do not, as these are toxic when raw), you are safe. These compounds are simply part of a plant’s natural armour to defend itself.

Your plant-based nutrient checklist

If you eat entirely plant-based, there are a few nutrients you need to give extra attention to, as mentioned earlier:

Vitamin B12: Not found naturally in plant foods. While some seaweeds are often promoted as sources, the compounds they contain are not active as vitamin B12 in the human body. To meet your needs, consider fortified foods (such as certain plant milks or nutritional yeast with added B12) or take a supplement that provides the recommended 2.5 micrograms per day.
Vitamin D: Very few food sources contain vitamin D in nature, and plant sources are limited to fortified products (such as fortified plant milks or spreads) and certain mushrooms exposed to UV light (yep, tanned mushrooms). In the UK, it is recommended that adults take a daily supplement of 10 micrograms (400 IU) in autumn and winter, and year-round if they rarely get sun exposure. Vitamin D2 and lichen-derived D3 are suitable for vegans.
Calcium: Found in fortified plant milks, tofu that is set with calcium, sesame seeds, almonds and leafy greens. Aim for 700 milligrams per day by including a variety of these foods. Vitamin D increases its absorption, so it is recommended to include sources of both at the same time.
Iron: Good plant-based sources include lentils, beans, tofu, tempeh, pumpkin seeds and quinoa. Absorption is improved by eating these with foods rich in vitamin C, such as broccoli, radishes, peppers or fruits like citrus and kiwi. The recommended daily amount is 8.7 milligrams for men in the UK.
Zinc: Beans, lentils, chickpeas, nuts, seeds and wholegrains are all useful sources. Nutritional yeast also contributes to your daily intake. The recommended daily amount is 9.5 milligrams for men.
Iodine: Present in seaweed, but amounts can vary widely. Instead, choose iodised salt, fortified foods or a supplement to ensure you get the recommended 140 micrograms per day in the UK.
Magnesium: Readily available in nuts, seeds, wholegrains and leafy greens. To meet the recommended 300 milligrams per day for men, include a mix of these in your daily diet.
Omega-3s: Plant foods contain one of the three main types of omega-3, ALA, found in flaxseed, chia seeds and walnuts. The longer-chain omega-3s, EPA and DHA, are not normally found in plant foods, but no need to worry. Certain algae contain both EPA and DHA, and you can get these from an algal oil supplement suitable for vegans, alongside regular ALA-rich foods.

Sustainability – more than a side benefit

Choosing plant-based is also a way to tread more lightly on the planet. Plant-based foods typically result in lower greenhouse gas emissions compared to animal-based foods. It is a win–win: nourishing yourself while helping the environment.

Final green bites

A well-planned plant-based diet can nourish your body, support your mood and delight your taste buds, all while being gentler on the planet. From vibrant salads to hearty curries, there is no shortage of delicious ways to make plants the star of your plate.

Curious or ready to optimise your plant-based diet? If in doubt, consider speaking with a healthcare professional, such as a registered dietitian, who can help you meet your needs and tailor the approach to your lifestyle.

And if you fancy learning new recipes and meeting new people, keep an eye on our upcoming cooking events in London. You might discover your new favourite dish and enjoy it in great company. Because life is better when it is full of flavour.

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