6 Barriers to Men Adopting a Plant-Based Diet
Authored by Kyle Golden (April 18, 2024)
Men often struggle to maintain plant-based, vegan, or even vegetarian diets. Statistics indicate that roughly 85% of men who attempt these diets give up within a year, with even more discontinuing into the second year. Women tend to have more success in adhering to these diets, which raises the question: what specifically challenges men?
Despite an increasing number of plant-based options in grocery stores and restaurants, men continue to abandon these diets. So, is it due to a lack of options, or is there another underlying issue?
Being a vegan man myself, I've summarized some of the main reasons why men who start a plant-based, vegan, or vegetarian diet often abandon it, and what they can do to sustain it.
“Real men eat meat!”
Social pressure and stereotypes
Many men may feel significant societal pressure to adhere to traditional masculine norms, including dietary ones. In various cultures, particularly in the United States, consuming meat is often linked with strength, virility, and masculinity, while a plant-based diet might be seen as feminine or weak. These stereotypes can create difficulties for men considering a plant-based diet, due to fears of appearing less "manly" or facing mockery and social exclusion.
So, how can one navigate this complex issue?
Education and communication are key to overcoming stereotypes about masculinity. It's crucial to understand that dietary choices do not determine one's masculinity or femininity. These are notions we've partly assigned to people's diets, and we can change them! Sharing scientific evidence about the health benefits of plant-based diets, coupled with stories of athletes and traditionally "masculine" figures who follow vegan diets, can help dispel these stereotypes.
I urge men to have open discussions about their reasons for choosing a plant-based diet. Whether the choices are motivated by health, ethics, environmental concerns, or a mix of these factors, constructive conversations can help normalize these decisions and challenge traditional norms. Joining support groups or online communities can offer a space to discuss these challenges and find support from individuals who may have faced similar situations.
Ultimately, who gets to define masculinity entirely? You should define it for yourself!
“Where will I get protein?”
Concerns about nutrient deficiencies
Men might worry that a plant-based diet may not provide enough protein. However, this is a common misconception. It's entirely possible and relatively simple to obtain sufficient protein from a plant-based diet.
Read and remember this: "PLANTS HAVE PROTEIN." After all, where do herbivorous animals get their protein from? Initially, transitioning to a plant-based diet may require some planning and knowledge to ensure nutritional needs are met. It may seem intimidating for those new to this dietary approach, but many individuals, including men who want to maintain muscle mass, have successfully adopted fully plant-based diets and thrive on them.
I've previously written a blog post about getting protein from a plant-based diet. It's not difficult at all. If you're considering a more plant-forward or completely plant-based diet, I encourage you to read it. It will help you understand that you can get enough protein to maintain and grow your muscles.
Other common concerns about plant-based diets include getting enough vitamin B12, iron, and omega-3 fatty acids, which are typically associated with animal products. These nutrients can be obtained from fortified foods or supplements. However, again, this requires a bit of knowledge and planning.
"I won't grill tofu!"
Lack of knowledge about plant-based foods
Looking at a block of tofu in the supermarket's refrigerated section may not seem appealing, much like a raw chicken breast. I've encountered numerous poorly prepared tofu dishes that could have deterred me from ever eating tofu again. However, there are numerous plant-based food options available, far more than meat options. With the right preparation, even tofu can taste amazing.
Many people, particularly men, lack knowledge about what a plant-based diet involves and how to manage it. In our culture, most men aren't taught how to grill vegetables much less marinate and bake tofu. Generally, we're not shown how to properly prepare plant-based meals, shop for these items, or maintain a balanced and wholesome diet. Traditionally, meals in the U.S. have focused on meat, accompanied by a starch, with vegetables making an occasional appearance. Given recent dietary guidelines recommending that most of our plate be filled with vegetables, whole grains, plant-proteins, and fruits, it's no surprise that many of us are unsure about what to eat and how to prepare it. This confusion can make the idea of adopting a plant-based diet seem daunting.
So how can you overcome these challenges? Plenty of resources are available, including books, podcasts, YouTube videos, blogs, magazines, and websites, to learn about plant-based diets and how to shop and prepare delicious plant-forward meals. Reach out to friends who are knowledgeable about cooking plant-based meals for advice or assistance. Don't shy away from trying new flavors and cuisines. Make the learning process enjoyable and don't worry about making mistakes in the kitchen – they're part of the journey towards progress!
“What will I eat ‘on the go’?”
Perceived inconvenience and lack of options
Many people, both men and women, view a plant-based diet as inconvenient due to a perceived lack of quick, easy meal options. This notion is often reinforced when exploring food options in places like U.S. airports. For instance, even I sometimes have trouble finding a plant-based lunch at the Austin airport. Certainly, this perception is occasionally accurate, especially when plant-based options are not readily available or when there is a lack of familiarity with plant-based meals. It is true that unless you are dining at an all vegan restaurant or hippy health conscious establishment you are likely to have fewer options on the menu. However, as plant-based eating gains popularity, a growing number of restaurants and food companies are providing more convenient, ready-to-eat plant-based options.
So, what can you do? Prepare yourself for success when you know you'll be on the move. Research possible options ahead of time and, when in doubt, bring along a meal that you'll enjoy and can easily carry. Planning ahead or bringing your own meal not only ensures availability of plant-based options, but also promotes healthier choices, as fast food is not typically associated with positive health effects. Also, ask that places carry plant-based choices. If they don’t know people want them, they won’t know to carry them.
“I guess I will just always be hungry.”
Misconceptions about taste and satisfaction
No, people following a vegan, vegetarian, or plant-based diet aren't restricted to just iceberg lettuce salads, though there are indeed some awesome salads out there. A common misconception among many people, particularly men, is that plant-based foods are bland, boring, or unsatisfying. This belief can deter them from adopting a vegan or plant-based diet, which is simply not the reality.
An array of fruits, vegetables, grains, nuts, and seeds are available, and plant-based foods can be as flavorful and satisfying as their animal-based counterparts. Many cultures and cuisines that primarily use plant-based ingredients have been pleasing palates and satisfying hunger for centuries. Consider Indian dal dishes, Thai noodle dishes, and even veggie paella with vegan chorizo sausage.
Countless vegan recipes and cooking techniques are out there that can satisfy the flavors and textures traditionally associated with meat and dairy. This makes the transition to a plant-based diet easier, more fulfilling, and more enjoyable than many might perceive. To overcome this barrier, it's important to debunk myths about plant-based foods and illustrate that vegan food can be diverse, delicious, and satisfying. There are numerous cookbooks and online resources available with a variety of meal ideas to try. Have fun exploring new dishes!
“Going plant-based is just too expensive.”
Higher cost of some plant-based foods
Yes, plant-based meat alternatives can be a little pricey. At around $2.50 a patty the costs could add up, but here’s the thing… these food items should not be the basis of your plant-based diet anyway. The core staples of a plant-based diet such as grains, legumes, fruits, and vegetables can be inexpensive compared to animal meat and dairy products, and probably healthier for you! Specialty plant-based meats, cheeses, and ready-made meals can certainly be costly but many similar animal-based products are as well. In any case, this can create the perception that a plant-based diet is unaffordable or only for those with a higher income.
This is simply not the case if you are looking to go plant-based, vegan, or vegetarian and are committed to cook a little. There are many resources out there - books, online blogs, videos, etc - that can help you get creative and enjoy budget-friendly plant-based meals. The more dried, bulk, and frozen items you can stock up on the better it will be on your wallet and you are likely to have a lot less food waste - saving you money as well! If you buy fresh vegetables and fruits, make sure to only buy what you need and plan ahead of time on how you will use them. Plant-based proteins like tofu, tempeh, and seitan have a surprisingly long refrigerated life as well.
“I’m going to defy the statistics.”
You’ve got this!
While there may be perceived barriers to adopting a plant-based diet for men, none of these should hinder you from making this beneficial lifestyle choice. The societal pressures, nutrient concerns, unfamiliarity with plant-based foods, perceived inconvenience, misconceptions about taste and satisfaction, and cost concerns can all be overcome with a little knowledge, planning, and open-mindedness. Your dietary choices should align with your values and health goals, not societal norms, expectations, or misconceptions. So, go ahead, embrace the plant-based lifestyle, and reap its numerous benefits, from better health and animal welfare to a smaller environmental footprint.
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(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Lifestyle Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!