Misconceptions about vegetarian diets persist. Backed by science and nutrition expertise, we debunk three common ones.
You get too little iron on a vegetarian diet
Women need about 18 milligrams of iron daily—achievable even without meat. Heme iron from animal sources absorbs more easily, but plant-based non-heme iron from almonds, apricots, beans, lentils, seeds, broccoli, and spinach works well when paired with vitamin C. Try spinach with lemon juice, beans with tomatoes, or apricots with orange slices for better absorption.
Vegetarian food makes you slim
It depends. Replacing meat with whole foods can help manage weight, but it's no guarantee. A major Imperial College London study found people eating 250 grams of red meat, poultry, or processed meat daily gained more weight over five years than those eating less—even at similar calorie intakes. Cutting meat a few days a week supports weight maintenance, per research, but vegetarians can still gain weight.
It's good for the planet
Yes—meat production leaves a huge environmental footprint. Growing vegetables and legumes uses far less energy and resources than raising livestock.
