If you pay attention to other customers at the gas pump, you’ll likely see head shaking, eye widening and hand wringing. Yes, inflation in many of our daily expenditure categories is pinching our pocketbooks. We all know that a hard pinch hurts.
One category that may save you in more ways than one is what you put in your grocery cart and on your plate. It’s an action item that is 100% controllable by you – immediately. No government policy to wade through, no political posturing and no stress.
Sound too easy?
By substituting whole food plant based items instead of meat and dairy items, you’ll fill your belly and save money on groceries. You may even save on over the counter health products as you eat more healthy foods.
There are many easy substitutions for everyday dishes you may crave. Love macaroni and cheese? Did you know that there are hundreds of simple plant based recipes for thick and dreamy “cheese” sauces using everyday items like potatoes, carrots or oats? You’ll just need to find one common vegan item called nutritional yeast which is a nutritious, “cheezy” ingredient. Dinner can be a baked potato bar with lots of chopped onions, parsley and more of that “cheese” sauce. Lentils are quick to fix and extremely versatile in “meaty” sauces, soups and stews. Many people feel lighter and clear up health complaints when omitting meat and dairy. For example, some sources state that lactose intolerance may affect up to 65% of the population. https://milk.procon.org/lactose-intolerance-by-country/
Have fun doing some online searches until you find easy recipes that you’re comfortable with. If you’re concerned about how to manage meals without meat as the main course, it’s time to rethink meat. Think of typical taco “meat” as taco “filling” and substitute a grain like quinoa or wheat bulgur instead of beef or chicken. Follow the grain prep directions and add taco seasoning to the water and perhaps some tomato or marinara sauce to get the consistency you prefer. You’ll have all the flavor. Think about more interesting meals with several big plant based “side” dishes and no main, (or meat) entrée. Slice a sweet potato thin and sprinkle bagel or smoky seasoning on it for a hearty “deli” slice in your sandwich. Use your own creativity or check out the millions of other ideas out there. It can also help to join a social media community that offers plenty of support and inspiration.
Let’s go back to that grocery bill.
Here’s a very simple equation. Let’s compare one pound of beef to one pound of beans. Beef will vary quite a bit for nutritional composition, roughly anywhere from 65 grams of protein to 120 grams of protein per pound. This is based on quality – for example a lower quality hamburger with high fat will have less protein than an expensive muscle cut. Bean varieties also vary. Most bean varieties have over 100 grams of protein per pound. Kidney beans have 106 grams per pound. As you can see, protein content is similar.
What’s the cost for a pound of either beef or beans? According to the United States Bureau of Labor Statistics for March of 2022, a pound of beef is somewhere between $5 and $10. A pound of dried beans is under $2. These are averages across the country.
General consensus of many studies shows that people eat anywhere from 3-5 pounds of food per day. The more calorie dense foods people eat, such as meat, dairy, oils and processed food, the more volume they are likely to eat. And, those foods are higher cost. Substituting lower processed vegetables, fruits and legumes equals high potential savings at the grocery store.
If an average person eats an average of 4 pounds of food per day, that’s 1460 pounds per year. Substituting the meat and dairy portion, even a percentage of it, will cut costs. According to the Bureau of Labor and Statistics on current food prices, the beans over beef will net a few dollars per pound. The more accurate way to estimate cost savings is to apply your personal menus and substitutions to the equation.
Concerned about nutrition when substituting more whole plant based foods for animal foods?
Protein is usually the first nutrient questioned because it’s heavily promoted by animal agriculture and industry in general. The truth is that protein deficiency is nearly non-existent in countries that have adequate food supply. In other words, protein deficiency is more common in geographical areas where people lack food – where people are essentially starving. There are many online resources to check the amount of protein you need. According to the World Health Organization and the US Recommended Dietary Allowances, protein requirements are roughly 50-60 grams for a 150 pound person. Lactating mothers or body builders may require more. Click here for an online calculator to determine your specific recommendations.
What about other nutrients like iron? A pound of beef has roughly 12 grams of iron, while a pound of beans can be over 22 grams of iron per pound.
Those are simple starter ideas. The list of advantages, in addition to cost savings, continues. Weight loss and lower body mass index is more likely on a predominantly plant based diet according to studies such as the Swedish Mammography Cohort which reviewed BMIs of more than 55,000 healthy women. https://pubmed.ncbi.nlm.nih.gov/15941875/
Whole food plant based sources like grains (oats), legumes, starchy vegetables (potatoes, corn) also come packaged from nature with a variety of antioxidants, vitamins and minerals.
Another nutrient which is a cause of public concern by the USDA is dietary fiber. The majority of Americans do not get adequate or minimal recommended amount of fiber.
Whole food plant based diets have fiber. Dairy and meat have zero fiber.
Current dietary guidance identifies legumes, vegetables, fruits, whole grains and nuts as the best sources of fiber and emphasizes “make half your grains whole” as a key recommendation. – U.S. Department of Agriculture. U.S. Department of Health and Human Services . Dietary Guidelines for Americans, 2010. 7th ed. U.S. Government Printing Office; Washington, DC, USA: 2010
Want to save on your health care bills? Costs of managing chronic disease takes a toll on many people.
The Physicians for Responsible Medicine, a non-profit organization of more than 17,000 physicians was founded on a philosophy of preventative medicine and lifestyle changes. Their recommendations are sourced from evidence based research that is stacked in favor of plant based diets. Through outreach and education efforts they are changing the way doctors treat chronic diseases such as diabetes, heart disease, obesity, and cancer. In other words, they say: By putting prevention over pills, doctors are empowering their patients to take control of their own health.
To quote their description of a plant based diet, they say:
A plant-based diet consists of exclusively plant foods, including fruit, vegetables, grains, and legumes, and avoids meat, dairy, and eggs. Plant-based foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat. Eating a variety of these foods provides all the protein, calcium, and other essential nutrients your body needs. It’s important to include a reliable source of vitamin B12 in your diet. You can easily meet your vitamin B12 needs with a daily supplement or fortified foods, such as vitamin B12-fortified breakfast cereals, plant milks, and nutritional yeast.
Those who eat a plant-based diet lower their risk for heart disease, type 2 diabetes, obesity, and other health conditions. Research also shows that a plant-based diet can be less expensive that an omnivorous diet.
If inflation’s got you down, now may be the perfect time to get inspired to rethink your diet. There’s nothing to lose except perhaps some extra weight and high grocery bills.
