Chances are, you've heard a lot about veganism and developed your own opinion.

Whether you're interested in learning more or are already vegan, test your knowledge of animal free living.

 

As vegetarian and vegan diets become more mainstream, so have misconceptions about vegan diets, including both their pros (vegan diets make you skinny, vegans never get sick) and their cons (vegans are always tired, vegans are all vitamin deficient).
We talked to nutritionists vegans themselves and authors of the new book Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant Based Diet to get the bottom of the most popular myths about following an animal free diet.

 

Myth1: Vegans Are Always Weak or Tired!

 

Fact: Because meat is packed with iron and vitamin B12, essential nutrients for preventing anemia and sustaining energy levels, people assume vegans are more prone to fatigue and other health problems.
But shunning animal products doesn't automatically make you iron or B12 deficient as long as you nourish your body with healthy, nutrient rich alternatives.
If you're not eating a lot of calories or protein and you're not getting enough vitamin B12 or iron, you will develop fatigue at some point.
But because plant based sources of iron are harder to absorb than those that come from meat, vegans need more iron than meat eaters 33 milligrams of iron daily for premenopausal women and 14 grams of iron a day for men and postmenopausal women.
For daily B12 intake, both men and women need more than 2.4 micrograms a day less than what's found in a serving of B12 fortified cereal, but more than the amount in one egg or a serving of yogurt.

Myth2 : You Can't Get Protein on a Vegan Diet!

 

Fact: According to the United States Department of Agriculture an adult woman needs 46 grams of protein daily, and an adult man 56, which is the equivalent of slightly more than two and a half 3ounce servings of meat.
But legumes like soy, beans, lentils, peas, and peanuts, are packed with protein, and whole grains contain decent amounts as well.
By comparison, one cup of dry beans has 16 gram or a little less than one third of what's recommended each day and one serving of cooked brown rice has 5 grams.

Myth3: Vegans Need Less Calcium!

 

Fact: Some research has linked low bone density and osteoporosis to meaty, high protein diets, which has lead some vegans to believe that they don't need as much calcium, a mineral commonly consumed to boost bone health, as omnivores.
It's also more challenging for vegans to consume enough calcium from their diets because, unlike vegetarians, they don't eat dairy.
As a result, some vegans and vegetarians have lower bone density than non vegetarians, though the vegetarians studied did not have a higher occurrence bone fractures.

Myth4: Pregnant Women Shouldn't Be Vegan!

 

Fact: Many vegans, including high profile celebrities like Natalie Portman, have ditched their vegan diets during pregnancy, for the health of their developing baby and to satisfy those pregnancy cravings.
While it's extremely important to get adequate nutrition during pregnancy, Norris says you shouldn't assume you have to change your eating habits simply because you're expecting, as long as you’re eating a well rounded diet and taking the right supplements.
Pregnant vegans should talk about their diet with their healthcare provider and possibly also consult a nutritionist who specializes in prenatal nutrition to make sure they're getting all the nourishment they and their baby need.

Myth5: Eating Soy Causes Cancer!

 

Fact: Soy high in protein, fiber, and antioxidants is a vegan diet mainstay, so any links between soy consumption and cancer risk are naturally alarming.
Soy contains estrogen like compounds called phytoestrogens, which can mimic the action of the hormone in the body.
And while animal studies have linked high consumption of these phytoestrogens to an increased risk of breast cancer, most experts agree that a diet rich in soy foods, like edamame, tofu, and soymilk, is perfectly safe for women.

Myth6: Vegans Don't Get Sick!

 

Fact: Eating a healthy diet of fruits, vegetables, whole grains, and lean protein can help boost the immunity of vegans and non vegans like.
Largely plant based diets are also associated with lower risks for serious chronic conditions like heart disease and cancer, but that doesn't mean vegans are bulletproof.
Some vegans think they'll never get sick, but the fact is, vegans get cancer and vegans get heart disease.
A plant diet is not a 100 percent protection against any disease, but it certainly can reduce your risk.

Myth7: Going Vegan is a Good Way to Lose Weight!

 

A 2006 study at the University of North Carolina found that vegan women lost more weight over a two year period than women on a non vegan low fat diet, nutritionists caution that making the wrong choices, even if they're vegan ones, won't add up to weight loss.
It all comes down to what you're eating and your body.
Certainly eating more plants and fewer processed foods can lead to weight loss, but if you're still eating junk as a vegan, you probably won't lose weight.