A registered dietitian debunks the viral claim that vegetables are unhealthy. Learn what bioavailability really means—and why plant foods still matter.
If you’ve scrolled Instagram or TikTok lately, you’ve probably seen the claim that vegetables are unhealthy…usually from someone slicing raw liver while calling broccoli “toxic.” So when I came across a video of a man confidently explaining that veggies are “nowhere near as bioavailable as animal foods,” I had to respond.
In my latest Instagram reel, I break down what’s true, what’s misleading, and what people completely miss when they throw vegetables under the bus.
Are Vegetables Unhealthy? Here’s What “Bioavailability” Really Means
“Bioavailability” is a real concept, but it’s often used out of context. It describes how well your body absorbs and uses a nutrient—not whether a food is “good” or “bad.”
Yes, heme iron (from red meat) is more bioavailable than non-heme iron (from plants). But that’s just one nutrient. Vitamin C, magnesium, potassium, folate, and fiber are found in far greater amounts in plant foods—and are readily absorbed when you’re eating a balanced diet.
The takeaway? A healthy plate includes both animal and plant sources. One does not cancel out the other.
Are Vegetables Really Hard to Digest? A Dietitian Explains
Another argument I hear is that vegetables “must be cooked thoroughly” to be digestible. But that’s not a universal truth—it’s a you problem, not a vegetable problem.
If you only tolerate veggies when they’re cooked within an inch of their life, it might mean your gut microbiome needs some support. Or, you might just need new cooking methods—think roasting, sautéing, air frying, or blending into soups or smoothies. Texture variety can change everything.
Organic vs. Conventional Vegetables: What Actually Matters for Your Health
In the original video, the creator suggests only eating organic, local vegetables. I love the push to buy local when possible. But organic vs. conventional doesn’t change the nutrient content of the food itself.
The best leafy greens are the ones you can access consistently. Whether they come from a farmer’s market or a bagged salad kit, both deliver fiber, antioxidants, and the micronutrients your body thrives on.
Why Calling Vegetables Unhealthy Misses the Whole Point
When influencers demonize plant foods, it discourages people—especially women—from eating the foods that support hormone balance, heart health, and gut health.
Vegetables (and other plant foods) supply the fiber your microbiome needs to regulate estrogen metabolism, the potassium that supports healthy blood pressure, and the phytonutrients that lower inflammation. Eliminating them isn’t “ancestral eating.” It’s just…malnutrition with good lighting.
Watch My Full Reaction
🎥 Watch my full reaction here
I explain why “bioavailability” isn’t a reason to fear vegetables—and what a balanced approach actually looks like.
Follow @clairerifkinnutrition for more myth-busting nutrition insights that actually make sense.
The Bottom Line
Vegetables aren’t the enemy. They’re nutrient-dense, evidence-backed, and essential for long-term health. Instead of choosing sides in the “plants vs. meat” debate, focus on balance—because your body needs both.
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