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Brittany Gurney, RD, a registered dietitian with ß÷ßäÉçÇø who specializes in clinical nutrition, explains what’s true and what’s not about plant-based diets.

Diet patterns across the world are diverse and can be unique to every individual and community. Some diets, like plant-based options, can also be misunderstood. If you’ve ever considered switching to a plant-based diet, here are some key facts to know and a few myths to debunk. 

Myth 1: Plant-based eating means becoming a vegan or vegetarian.

In plant-based eating, much of your food and liquid intake comes from plant-derived sources, such as vegetables, fruits, nuts, seeds, beans, legumes and oils. But following a plant-based diet does not necessarily mean that a person is vegan or vegetarian. A plant-based diet may still include meats, seafood and dairy. However, the majority of what you eat will be made up of plant-based food sources.

Myth 2: Plant-based diets don’t provide enough protein.

It’s possible to meet all your protein needs from a plant-based diet. The currently recommends a daily allowance of 0.8 grams (per kilogram of body weight) of protein per day. It’s important to note that protein needs do vary widely from one person to the next — some individuals will need more protein than the daily recommendation set by the USDA.

Plant-based foods that are rich in protein include nuts, seeds, peas, legumes and beans. For more information on the amount of protein found in common foods — both plant-based and animal-derived sources — this may help.

Myth 3: Plant-based eating is more expensive.

Plant-based diets can be perceived as being more expensive because of their high intake of fruits and vegetables. But making the switch to a plant-based diet menu doesn’t always mean a higher cost. A study that compared plant-based meal plans to those that included more meat found that plant-based options could potentially offer up to $750 a year in savings.

Keep in mind that a plant-based diet can creep up in cost, if you’re purchasing more packaged plant-based products and processed plant-derived meat substitutes. Choosing more expensive brands can also increase spending.

The potential health benefits of a plant-based diet are also worth considering. According to a study published in the , adding more fruits, vegetables and whole grains to your diet may reduce your risk of heart disease and other . In the long run, a plant-based diet may help reduce the cost of future medical bills.

Fact 1: Not all plant-based diets are healthy.

If your plant-based diet relies heavily on products like processed meat substitutes, packaged goods, plant-based baked goods, juices and refined grains, you may be stripping away the healthy properties that you would be receiving from whole plants.

Instead, consider options like whole and less-processed vegetables, fruits, legumes and whole grains that are rich in fiber, vitamins, minerals and antioxidants. These nutrients, included regularly in your diet, are important for a healthy lifestyle.

Fact 2: Plant-based diets are more sustainable than meat-based diets.

The Food and Agriculture Organization defines sustainable diets as those which have a low impact on the environment and help with food and nutrition security.

Some suggests that more plant-based diet patterns may contribute toward minimizing climate change. Choosing a plant-based way of eating can be a healthy choice for you and, potentially, your environment too.

If you’re interested in eating a plant-based diet, consider the importance of shopping smart and integrating your own individual preferences into your diet. Working with a registered dietitian may also help you adopt a plant-based diet that’s right for you and set long-term wellness goals.

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