Living vegan for less: Researchers find daily cost savings by following plant-based diets

11 Sep 2023 --- Following a vegan diet for 16 weeks decreased total food costs by 16% per day for study participants, while daily food spending for a control group consuming their regular diet did not change. Meanwhile, the Vegan Society notes that affordability is a crucial barrier to consumers adopting a vegan diet in the current cost-of-living crisis. 

Nutrition Insight discusses the costs of vegan diets with the study’s co-author, Hana Kahleova, Ph.D., the director of clinical research at the Physicians Committee for Responsible Medicine, and Hannah Coyne, campaign manager for The Vegan Society.

“We hope it becomes common knowledge that eating a vegan diet based on fruits, vegetables, grains and beans and avoiding meat, dairy and other animal products will help you save money and stay healthy,” says Kahleova. 

“The greatest cost savings came from not purchasing meat and dairy products,” she continues. Savings in these products outweighed increased spending on vegetables, fruits, legumes, whole grains, meat and dairy alternatives.

Coyne from the Vegan Society comments: “This research echoes the results of our research as part of our Live Vegan For Less campaign. Last year, our cost-comparison research found that vegan protein sources – such as lentils, peanut butter and beans – are some of the cheapest food options.” 

Saving US$1.51 a day
The study published in JAMA Network Open included 223 overweight adults assigned to a vegan or control group. The control group was requested not to make diet changes. 

“The vegan group was asked to follow a low-fat vegan diet consisting of fruits, vegetables, grains and legumes, but there were no restrictions on the quantity of these foods they could consume,” explains Kahleova. 

At the start of the trial and after 16 weeks, participants filled out a three-day dietary record – two weekdays and one weekend day – which registered dietitians analyzed. 

In the vegan diet group, total food costs decreased by 16%, or US$1.51, per day.Independent reviewers assessed the food cost of these records by linking them to a database of national food prices based on the US Department of Agriculture’s Thrifty Food Plan. 

Total food costs decreased in the vegan group by 16%, or US$1.51 per day, mainly due to savings on meat (-US$1.77) and dairy (-US$0.74). Changes in purchases of other food groups (such as eggs and added fats) also contributed to the observed savings.

The researchers note these savings outweighed the increased daily spending on, for example, vegetables (US$1.03), fruits (US$0.40), legumes (US$0.30), whole grains (US$0.30) and meat and dairy alternatives (US$0.44 and US$0.17, respectively).

The researchers also highlight several limitations of the study. Food costs were based on self-reported diet records and did not include supplements or medications. Moreover, the food cost estimates used are conservative and do not include alcohol, while the participants may not represent the general population. 

Kahleova adds: “New studies looking at people following a vegan diet should continue to look at the cost of participants’ diets and identify specific strategies that can help people save even more money on groceries.”

“Live vegan for less” 
Coyne explains that for some people, the challenge to adopting a vegan lifestyle may lie in knowing where to begin. In its cost analysis, the Vegan Society compared the most affordable meat options with the cheapest plant-based options, using the British Dietetic Association’s recommendations on what constitutes a healthy portion of different protein-rich foods. 

Although interest in veganism is strong, the Vegan Society notes that considerations around affordability are still a key concern. For example, 28% of students believe a vegan diet is too expensive for them. 

The organization has released new student-focused resources for its Live Vegan for Less campaign. This campaign includes meal plans, recipes and tips for eating nutritious meals while decreasing costs. 

“With current cost-of-living issues, the affordability of a food shop is an issue that concerns a huge number of people,” notes Coyne. 

The Vegan Society notes that transitioning to veganism is an opportunity to consume more health-promoting plant foods.“The idea that veganism is an expensive dietary choice may be based on choosing meat alternatives to replace traditional meat products. However, for a well-balanced, healthy and affordable diet, we recommend opting for whole, plant-based foods most of the time.” 

“For example, this may mean swapping mince for lentils in a pasta sauce, or perhaps replacing chicken with chickpeas in a curry – these are great ways to include plant-based proteins in your meals while keeping your costs down.”

Health and sustainability benefits 
In the current study, health effects observed included weight loss, improved body composition and insult sensitivity in overweight adults, notes Kahleova. 

“A vegan diet, with the addition of a B12 supplement, provides all the nutrients your body needs.” 

“The Academy of Nutrition and Dietetics, the world’s largest organization of nutrition and dietetics practitioners, says that ‘appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.’”

Research has indicated that vegetarian diets may lower risk for Type 2 diabetes, hypertension and obesity compared to a meat-based diet. At the same time, scientists urged that global diets need to account for the benefits of meats, claiming the narrative toward more green and vegan diets might have gone too far.

Coyne underscores the health benefits of vegan diets, adding that “the British Dietetic Association has said a vegan diet is suitable at any age or life stage, including infancy, childhood and pregnancy.” 

“For many, the transition to veganism is an opportunity to eat better by consuming more health-promoting plant foods, such as whole grains, fruit, nuts, seeds, beans and vegetables. These foods are packed with beneficial fiber, vitamins and minerals and lower in saturated fat than meat, eggs and dairy products.”

Moreover, she concludes that swapping out meat and dairy for plant-based products has a positive environmental impact. “With plant-based proteins producing, on average, 70 times less greenhouse gas emissions than an equivalent amount of beef, and they use more than 150 times less land.” 

By Jolanda van Hal