In a recent study, researchers found that a plant-based diet focused on fruits, vegetables, grains, and beans not only benefits health but also helps reduce food costs. The study, led by Dr. Hana Kahleova from the Physicians Committee for Responsible Medicine, highlights the financial and health advantages of ditching animal products.
The study demonstrates that a low-fat vegan diet can cut food expenses significantly compared to the standard American diet. As grocery prices remain high, these findings could encourage more people to consider a shift towards plant-based eating.
What the study found on low-fat vegan diet expenses
The study, published in JAMA Open Network, reanalyzed data from previous research comparing the costs and health benefits of low-fat vegan and Mediterranean diets. While both diets are considered healthy, the researchers discovered that the vegan diet was far more budget-friendly.
A Mediterranean diet, known for its emphasis on olive oil, fish, and low-fat dairy, was 25% more expensive than the vegan diet, costing an additional $2.40 per day. Over the course of a year, that difference amounts to $870.
In contrast, the vegan diet focused on staples such as beans, grains, and seasonal vegetables can reduce food expenses by 19% —or $1.80 per day— compared to the typical American diet of meat, dairy, and other animal products.
The study’s findings are based on a U.S. Department of Agriculture database of food prices from 2021. Although food costs have fluctuated since then, the data still offers valuable insights into how different diets impact household budgets.
Beyond savings: health benefits of a vegan diet
Aside from being lighter on the wallet, a vegan diet offers notable health advantages. Participants who followed the low-fat vegan diet in the study experienced greater weight loss and improved cholesterol levels compared to those on the Mediterranean diet.
Dr. Kahleova emphasized that adopting a vegan diet could lead to better overall health. These benefits are particularly significant in combating chronic conditions like obesity, heart disease, and type 2 diabetes. “Our research shows that a low-fat vegan diet is actually better than a Mediterranean diet for weight loss, improving insulin sensitivity and lowering cholesterol“, she said.
How to transition to a low-fat vegan diet
Making the switch doesn’t have to be overwhelming. Start by incorporating more fruits, vegetables, and whole grains into your meals. Replace meat and dairy with plant-based proteins like lentils, chickpeas, and tofu. Planning meals around budget-friendly ingredients can make the transition smoother and more affordable.
While the study highlights significant savings, it’s important to note that results may vary depending on the specific foods and brands chosen. However, sticking to fresh and unprocessed items can help maximize both cost savings and health benefits.
A low-fat vegan diet offers a winning combination of cost savings and health improvements. By focusing on affordable and nutrient-dense foods, individuals can save over $650 per year while reducing their risk of chronic diseases. As grocery prices continue to rise, making the shift to a plant-based diet might be the smart choice for both your wallet and your well-being.
