For many, the idea of switching to a vegan diet is often met with the belief that it’s simply too expensive. However, a recent study published in JAMA Network Open challenges this misconception and reveals that a low-fat vegan diet can actually save you money compared to a Mediterranean diet or a standard American diet.

The research was conducted by the Physicians Committee For Responsible Medicine (PCRM), which carried out a secondary analysis of a 2019 randomized clinical trial.

The study, a secondary analysis of a randomized crossover trial, delved into the food costs involved when adopting a low-fat vegan diet versus a Mediterranean diet. Conducted over various phases throughout 2019, the research followed participants who alternated between the two diets, each phase lasting 16 weeks with a 4-week washout period in between. Participants included 62 individuals with overweight, predominantly women, reflecting a middle-aged demographic.

The results of this comprehensive study were eye-opening. It found that the total daily food costs were significantly lower for the vegan diet compared to the Mediterranean diet. Specifically, the vegan diet decreased food expenses by 19%, which translates to a reduction of $1.8 per day. In stark contrast, the Mediterranean diet showed no significant change in daily food expenditure. The most substantial cost differences were noted in meat and dairy products, which are excluded from a vegan diet, contributing largely to the decrease in overall food costs.

Further breakdown of the expenses shows that while there were increases in spending on vegetables, grains, and meat alternatives on the vegan diet, these were offset by the larger savings from eliminating animal products. The vegan diet participants enjoyed a 25% lower food cost compared to their Mediterranean counterparts, which is not only substantial but also supportive of a more economically sustainable lifestyle.

The study highlights several strengths, including its randomized crossover design, which provides a reliable head-to-head comparison of the two diets’ costs. However, it is not without limitations. The food cost estimates were based on the U.S. Department of Agriculture’s Thrifty Food Plan and did not consider alcohol. Additionally, the self-reported nature of dietary records and the specific volunteer participant group might not perfectly represent the general population.

This earlier study from PCRM in 2023 supports these findings, showing that low-fat vegan diets are approximately 16 percent more affordable than those including meat, dairy, and eggs, which further emphasizes the cost-effectiveness of plant-based diets.

These studies add to the growing body of literature that supports the economic feasibility of plant-based diets, suggesting that adopting a vegan diet is not only beneficial for health but also more cost-effective compared to a Mediterranean diet.