How to Recognize Diet Culture in Vegan Spaces and What to Do About It

Do you know how to spot diet culture? Distinguishing diet culture nonsense from legitimate health advice is super tricky. Unfortunately the vegan space and animal rights movement is full of plant-based diet culture. Here is how to spot it and what to do when you encounter it. 

As a registered dietitian, I care a lot about health and nutrition. And, as a health professional with a background in research and communications, I know that a lot of messaging around food and health is misleading, distorted and oftentimes flat out incorrect.

All of this health misinformation amps up anxiety, leads to unnecessary stress, and can even drive disordered eating. Not to mention a lot of the folks pushing the too-good-to-be-true claims and scary talking points are then turning around and selling the so-called fix or diet program via a supplement, book or other product. 

The truth is that we don’t need to overcomplicate nutrition, and there is a lot more to health than what we eat. In my professional experience, many people spend a lot of time agonizing over nutrition minutiae but aren’t even eating balanced meals on a consistent basis, getting the recommended amount of sleep, or adequately managing their stress. (This doesn’t even touch on the fact that systems have the most significant impact on health.)

In terms of what we can do at an individual level, when we avoid diet culture and instead focus on actual health promotion, we can put our energy and attention where it matters. Without adding on unnecessary layers of stress, which can have a whole cascade of negative effects on our health. 

5 Diet Culture Red Flags

Next time you come across plant-based food, nutrition and health content, use this list to help you filter out the diet culture.

Restricting Vegan Foods and Beverages

Anyone telling you to restrict or eliminate any vegan foods or beverages is probably pushing diet culture (unless you’re allergic to that food or beverage, of course).

You don’t need to cut out seed oils, swear off sugar, or even purge your house of processed foods.

Those foods can fit healthfully into a balanced vegan diet.

Black-and-white rules, good-vs-bad categories, and fear-mongering are key attributes of diet culture. 

(This isn’t talking about avoiding certain foods for ethical concerns, such as specific brands of chocolate from areas where slave labor is common).

Extreme Health Claims

If it sounds too good to be true, it probably is. Promises of disease prevention and reversal sound wonderful.

But all too often I’ve seen petrified clients clinging to extremely restrictive diets in hopes that they won’t develop a disease that they saw a loved one suffer from. They understandably want to do anything they can to protect themselves from the same fate. 

And yet, diet is never a surefire bet against disease. We do know that a dietary pattern rich in whole plant foods such as vegetables, legumes, whole grains, fruits, nuts, and seeds is correlated with lower risk of heart disease and type 2 diabetes and certain cancers, but that doesn’t mean you have to eat only whole plant foods to experience those benefits. 

And sometimes, what we eat doesn’t significantly impact our disease risk.

Focus on Weight or Physique

Health and weight are not the same thing. Someone’s weight doesn’t actually tell us much of anything about a person’s health. Larger folks don’t automatically have health issues and thin folks aren’t all in great health. 

As a weight-inclusive health provider, I don’t make assumptions about my clients’ behaviors, food intake, or health based on their size. And I don’t prescribe weight loss, because contrary to what diet culture may have us believe, no research to date has demonstrated an effective way for people to lose weight and keep it off long-term. Not to mention the myriad negative side effects that come along with pursuing weight loss.

If the focus is on weight, size, or physique (via words or images), it’s not actually about health. You can make positive changes for your health and not lose weight (and sometimes might even gain weight). 

It’s All About Food

I’m a dietitian so I get the urge to talk about the role that nutrition plays in health. And, I know that food is just a small piece of the puzzle when it comes to factors that influence our well-being. 

If someone is making it seem like food is the only or the most significant variable when it comes to health, they’re pushing diet culture. 

Yes, food can create significant shifts in how someone feels, especially if they aren’t eating enough, but let’s not forget that most of what impacts health is actually out of our control.

When we make health all about individual behaviors, it leads to stigmatizing and shaming those who do get sick or may not be able to access the sorts of foods that diet culture is pushing.

This also fails to address systemic factors in poor health across populations and creating better healthcare for everyone.

And, remember: veganism isn’t about food or human health at all. It’s about animal liberation.

White-Washed Plant-Based Diet

Did you know that many cultures around the world have been consuming various plant-based diets for centuries? 

If all you’re seeing is a very narrow, Americanized plant-based way of eating, or only white plant-based influencers, it’s time to seek out more diversity.

There are loads of BIPOC vegan food bloggers, recipe developers and cookbook authors. Learn about the cultural richness of plant-based foods and explore different flavors, ingredients and cooking methods.

Bonus: It Makes You Anxious About Food

Anything that causes you anxiety is worth looking at critically. What kinds of food information are you exposed to via social media, newsletters, books, podcasts, videos and more? How does it make you feel?

If any food, nutrition or health content is provoking stress or anxiety, it’s time to take some space and get professional support.

5 Things To Do When You Spot Diet Culture

You know how to spot diet culture, now what? Diet culture is everywhere, and we encounter it several times a day. Recognizing the different ways that diet culture shows up is one thing, and protecting yourself from it is another. Here are some things you can do!

Take a Deep Breath and Ground Yourself

Diet culture messaging can be extremely dysregulating. You might notice a rapid heart rate, muscle tension, anxious thoughts. 

Take a few slow, deep breaths. Notice any sensations that are present for you. Take some gentle movement like raising your arms overhead and stretching, rolling your shoulders back and down, opening and closing your jaw, or rolling out your ankles.

Show Yourself Some Compassion

Try saying these kind words to yourself:

I won’t allow diet culture to dictate my food choices.

I choose to care for my body and honor its wisdom.

I am doing my best to nourish myself.

I am deserving of joy and pleasure with food.

Review Your Healthy Habits

Now check in with what helps you feel cared for, nourished, healthy and strong. How are you doing? What do you need in this moment? Ask your body!

Enforce Boundaries Around Diet Culture

How are you encountering diet culture? Are there any ways that you can limit? For example, can you mute or unfollow certain accounts on social media, unsubscribe from some email newsletters, unfollow diet-y podcasts and YouTube channels?

If this feels difficult, what are you afraid would happen if you divested from diet culture content?

Work with an Anti-Diet Dietitian

This is hard stuff. It’s OK if it feels tricky or even impossible. You don’t have to do this alone! We are here to help! Through personalized counseling we help folks heal their relationships with food and body, recover from chronic dieting and disordered eating, and build resilience to diet culture.