One of the most surprising things I learnt this year is that only 5% of Europeans are vegetarian, and just 3% are vegan. Perhaps the relative rarity of eating a plant-based diet explains the misconceptions surrounding them.
I’ve talked at length before about why plant-based diets are the sustainable and ethical choice, so I don’t want to repeat myself. I also try to avoid being preachy when it comes to vegetarianism, since it’s something I myself managed to talk myself out of for 19 years.
That said, omnivores are often very curious about vegetarianism and veganism, and ask a lot of questions. From these conversations, I have learnt that many people are operating under false assumptions about what it means to eat a plant-based diet. With that in mind, let’s challenge some of those assumptions.
1. It’s unhealthy
A very common line I hear is that plant-based diets are unhealthy, especially where getting enough protein is concerned. (Side note: what is the obsession with chugging protein nowadays?? Is the entire Internet training for the Olympics and I just missed the memo?)
However, if we take a leaf out of the Blue Zone playbook, the communities with the longest life expectancy in the world eat plenty of fruits, vegetables, whole grains, legumes, and plant-based oils. Meats and dairy are rarely eaten. These communities both live and stay healthy for longer than average. They are also less likely to suffer from diseases such as diabetes, cancer, and dementia.
Another fun one is that plant-based meats are ultra-processed and therefore not good for you. Whilst it’s true that most plant-based meat products are classified as ultra-processed food, so are meat sausages, burgers and nuggets. I think this argument truly speaks to the meat-eater mentality of centering an entire meal around meat. When you first stop eating meat, plant-based alternatives are a very helpful way of transitioning away from animal products without giving up your favourite meals. But the longer you stay vegetarian or vegan, the less you feel the need to eat “meat” or “dairy” with every meal. You start to cook with pulses, legumes, and beans, and don’t eat plant-based meats that often.
That said, studies have found that plant-based meats are high in protein and fibre, all the while being low in saturated fats and sugar. Plant-based meat products have also been found to have a better “nutrient profile” than animal products, with less saturated fat and calories and more fibre per 100g. Products made from soya, wheat and beans, also have similar amounts of protein as their meat equivalents. Meanwhile, eating processed and red meats has been linked to an elevated risk of colorectal and other cancers, heart disease, type-2 diabetes, and premature death.
Of course, it is worth noting that not all plant-based foods are alike. You can still find ways of eating junk food and as a vegetarian of vegan (believe me), by buying vegan chocolate, donuts, and other fatty snacks. Some plant-based meats are fortified with nutrients, whilst others aren’t. Some are lower in salt than others. Products made from vegetables or mushrooms are often much lower in protein than other alternatives. The key is to maintain a balanced diet overall, which is entirely possible and indeed something that even meat-eaters should pay attention to.
2. It’s expensive
I have often been told by omnivores that a plant-based diet is too expensive. However, there is evidence that vegans spend less money on food and that plant-based diets are cheaper than omnivorous diets.
According to a recent study of Belgian supermarkets, a veggie burger is about 39% less expensive, chicken pieces 13%, and milk 72% less expensive than their animal-product counterparts. The overall cost of a plant-based diet in Belgium varies from supermarket to supermarket, but remains cheaper at Aldi, Lidl and Colruyt, and only 32 cents more expensive in Delhaize.
This is true outside of Belgium too: buying plant-based in Germany could save you around 5% on your bill in Germany, or 20% in the Netherlands. Several supermarkets across Europe have introduced price parity between plant-based and animal products, including Jumbo in the Netherlands, the Co-op in the UK, and Lidl in Austria, Germany and Belgium.
Of course, there are disparities. While most European countries apply the same VAT rate to plant-based milks as cow’s milk, this is not the case everywhere. For example, in Italy, plant-based milk comes with a VAT rate which is 450% higher than cow’s milk.
That said, the people who complain to me that going plant-based is too expensive are often the same people who would hardly pinch pennies when it comes to ordering a steak dinner. I personally would be willing to spend more money to make more ethical choices - the cost of something isn’t the only price being paid. If you can afford it, it’s definitely worth the extra investment.
3. It’s bad for farmers
I won’t pretend that the impact of plant based diets on farming and agriculture isn’t a nuanced question. The effect of this transition may considerably vary from region to region, and studies have made diverging predictions as to the impact this may have on farmers’ incomes depending on the size and type of farm.
However, one thing is for sure: the agricultural industry will not escape the negative impacts of climate change. A productive farm relies on predictable weather, biodiversity, and healthy soil and water. It’s therefore in farmers’ interests to reduce their emissions by limiting their production of animal products, which account for up to 18% of global greenhouse gas emissions.
The economic impact of transitioning to plant-based diets will depend on farmers’ ability to diversify their production in line with demand. Some studies have found that transitioning to plant-based diets could be economically beneficial for farmers across the EU, and may even increase farmers’ incomes.
There are numerous opportunities to be seized by the farming community in light of this transition. The European Commission has found that, for example, legumes have high profit margins. Legume plants also bring benefits to the quality of the soil, in turn reducing the need for fertiliser and agrochemicals. This decreases financial risks related to soil degradation and environmental pollution. Diversification of production will offer farmers new possibilities and help build resilient farms.
In conclusion…
I often say that the only argument to eat meat is that you like eating meat. It’s my opinion that many of the beliefs meat-eaters hold about vegetarianism and veganism are not based in fact, or only represent half the picture.
The biggest thing which held me back from becoming vegetarian when I was a meat-eater was that I felt that it was going to be really hard, and I didn’t want to give up my favourite meat dishes. But unlike quitting smoking, or coffee, or sugar, you’re not addicted to eating meat. Giving up meat and dairy is something that you can decide to do, and commit to it (or not - flexitarianism is still better than eating meat every day!). It doesn’t really feel like anything, and it won’t even be something that you think about most of the time.
So whatever has been holding you back from reducing your consumption of meat and animal products, this is your sign that it’s going to be ok if you do.
