Does Being Vegan Automatically Make You Healthy? Debunking the Myths

Does being vegan automatically make you healthy? Not always! In this video, I break down the biggest myths about veganism and health. We’ll look at why processed foods aren’t the enemy, and how your macronutrient balance is the real key to a healthy, fit lifestyle – vegan or not. With research-backed facts, I’ll show you how to make veganism work for your fitness and nutrition goals. Whether you're trying to lose weight, build muscle, or simply eat healthier, this video is for you!

 

When people hear the word “vegan,” they often associate it with a picture-perfect health regimen—colorful salads, smoothie bowls, and nutrient-packed meals. But does choosing a plant-based lifestyle automatically make you healthy? Spoiler alert: not necessarily.

Let's break down the biggest myths about veganism and health, address misconceptions about processed foods, and highlight why macronutrient balance is the true cornerstone of a fit and healthy lifestyle, vegan or otherwise.

Myth 1: All Vegan Food Is Healthy

It’s easy to assume that anything labeled “vegan” is good for you, but this isn’t always the case. You can eat fries and drink vodka-coca cola and be vegan. Does that make you healthy? You can answer that yourself. While the vegan aisle can have many be fun or convenient, tasty options - these aren’t always great choices for athletes and folks focused on longevity.

A vegan label simply means the product doesn’t contain animal ingredients. It says nothing about added sugar, saturated and trans fat, or overall micronutrient + nutritional value of the product. Just like any diet, it’s essential to make informed choices. So turn the product around and look at the nutritional info, not the front of the package that can have LITERALLY ANY MARKETING CLAIM THE MANUFACUTRER WANTS.

Myth 2: Processed Foods are the Reason You're Fat, Broke and Unhappy

Here’s a controversial take: processed foods aren’t inherently bad. Yes, some processed options are full of empty calories and additives that are annoying to decipher, but not all are created equal. I used to believe that all foods that have a lot of ingredients are "bad". However that makes pretty much any curry with a variety of spices a "bad meal". Labeling foods isn't helpful, which we'll get into another article, but how do we figure what food choices to make then?

Which processed foods are ok and which should be left as a "once in a while treat"?

Think about tofu, plant-based protein powders, fortified plant milks, seitan, high protein low fat faux meats and cheeses as the processed foods that can enhance a balanced vegan diet.

Focus on what the food adds to your overall nutrition. Does it provide protein, fiber, or essential vitamins? What does the majority of this food consist of? Vital wheat gluten and soy? Or some random fats and flavorings? NOTE that I'm not focusing on low calorie food options as "good ones" because NOT EVERYONE IS TRYING TO LOSE WEIGHT.

I'm not, most of my athletes aren't. This is a POWERLIFTING BLOG, not a "lose weight asap" blog. We focus on performance here, and there's a BIG REASON you should too. It's not very hard to get to a desirable weight, but fiber consumption and amount of skeletal muscle are two main longevity indicators according to latest scientific consensus, not how little body fat you have. Rant over... back to the main topic.

Myth 3: Veganism Guarantees Weight Loss

Many people adopt a vegan lifestyle expecting to shed pounds effortlessly, obtain the athletic endurance and performance in a blink of an eye. While whole food plant based diets can support weight loss due to their focus on lower-calorie high fiber foods, weight loss is not guaranteed.

Why? Weight loss is about a calorie deficit, not just food categories. Overeating even the healthiest vegan foods—like avocados, nuts, or whole grains—can still lead to weight gain.

Weight loss can also come at a cost of skeletal muscle loss. Athletic performance comes after years of hard training regardless what diet is: vegan or not. You can get marginal recovery progress in my opinion, but it won't be 20% or 50% increases, especially for experienced athletes. We're talking single digit percentages. 5% if you're lucky. This is hard to have a controlled study for, so experiential data is unfortunately all we rely on... Don't listen to anyone who makes tall claims. Ask for proof each time.

The Real Key: Macronutrient Balance

 The foundation of any healthy diet, vegan or not, is macronutrient balance.

• Protein: Many vegans struggle to get enough protein, especially if they rely on carbs for calories. Protein contains amino acids your muscles are made out of and helps avoid sarcopenia (muscle loss due to aging) as you get older. So, be kind and incorporate foods like lentils, tofu, tempeh, seitan, and vegan protein powders into your daily eating.
• Fiber is essential for maintaining a healthy digestive system whether you're vegan or not. It's the #1 nutrient proven to be correlated with longevity. Fiber supports heart health by lowering cholesterol levels and keeping you full longer, and helps regulate blood sugar levels.
• Fats: Healthy fats from nuts, seeds, avocados, olives and tofu are crucial for satiety and hormone regulation. Fats are great for the "hard gainers". Fats are essential for absorbing vitamins like A, D, E, and K and regulate hormones, reduce inflammation, aiding recovery and performance.
• Carbs: I'm sure you're eating enough of these if you are mainly whole foods plant based person. Whole grains, legumes, root veggies, fruits, and green vegetables are great carb sources.

Track your macronutrients to ensure you’re getting what your body needs for your fitness goals—whether it’s losing weight, gaining muscle, or maintaining your health.

Making Veganism Work for You

Being vegan doesn’t mean eating perfectly all the time, but it does mean staying intentional about your choices. Here are some tips to make veganism work for your goals:

1. Prioritize whole foods: Make vegetables, legumes, and grains the stars of your plate.
2. Don't fear faux meats, tofu, seitan, protein powder, vitamins and other supplements. They're not all created equal.
3. Read nutrition labels.
4. Embrace moderation: Enjoy vegan treats without relying on them as a staple. Mental health is important. Who wants to live a life without birthday cakes, champagne for NYE or beer for octoberfest?
5. Plan for your goals: Tailor your diet to align with your fitness, strength gains, weight management or longevity objectives. Don't try to get them all at once. PRIORITIZE.

Conclusion

Veganism can be incredibly healthy, or it can be a restrictive nightmare full of stomach aches and farts from unrinsed beans. Veganism is something you should consider for the ANIMALS AND THE PLANET. Yes, it can also have amazing health benefits, but it’s not a free pass to optimal health and performance.

Like any diet, success lies in the details: choosing nutrient-dense foods, balancing macronutrients, and understanding your body’s needs. Whether you’re new to veganism or a seasoned plant-based eater, take control of your nutrition to achieve your fitness and health goals. And remember—processed foods aren’t the enemy, but balance is your best friend.

Not sure what to eat and how to structure your diet? I'm happy to write a personalized nutrition plan for you outlining what to eat on the daily, around workouts and on vacation. Apply for coaching here: http://veganpowerlifter.com/pages/coaching-application