As a new year begins, many adults in the United States are thinking about how to improve their health. One popular goal is to start a new diet.
In a recent national survey by the Physicians Committee for Responsible Medicine and Morning Consult, nearly half of all adults said they plan to try a new way of eating this year.
But surprisingly, only a small number are planning to try a plant-based or vegan diet—even though research shows it is one of the healthiest, most effective, and least expensive diets available.
The survey asked over 2,200 adults in early December about their diet plans. Around 42% said they would try eating fewer calories, and 28% planned to follow a low-carb diet like keto, Atkins, or South Beach.
Only 6% of people said they would follow a plant-based diet, despite strong evidence that it can help people lose weight, save money on food, protect the environment, and reduce the risk of many diseases.
Health experts say this is a missed opportunity. Dr. Vanita Rahman, clinical director at the Barnard Medical Center, explained that fad diets don’t work in the long run. Instead, people should try a plant-based eating plan. Unlike temporary diets, a plant-based lifestyle helps people lose weight steadily, improves overall health, and cuts food costs.
Studies back this up. In 2013, the Physicians Committee for Responsible Medicine ran a study with 292 employees at the GEICO Insurance Company. All participants were overweight or had type 2 diabetes.
Over 18 weeks, some people followed a low-fat vegan diet while others didn’t follow any specific diet. The vegan group lost an average of 9.5 pounds. They also saw improvements in their cholesterol levels and, for those with diabetes, lower blood sugar levels.
Another study from 2018 found that people who followed a plant-based diet for just 16 weeks lost an average of 14.3 pounds. Those in the control group, who didn’t change their diets, didn’t lose any weight.
Besides health benefits, plant-based diets are also more affordable. A 2024 study published in JAMA Network Open showed that a low-fat vegan diet reduced food costs by about 19%. That’s around $1.80 saved per day compared to a typical American diet with meat and dairy.
The main savings came from cutting out meat, dairy, and added fats. Although people spent a bit more on vegetables, grains, and meat substitutes, they still saved money overall.
Registered dietitian Xavier Toledo explains that many people start the year by trying to eat less. But cutting calories too much can be hard to maintain. A plant-based diet, on the other hand, allows people to eat until they feel full—using whole foods like beans, grains, fruits, and vegetables—while still losing weight in a healthy way.
To get started, Toledo suggests simple changes. For example, swap beef for beans, focus on vegetables and whole grains, and buy produce that’s in season. These small changes can lead to better health and lower grocery bills.
If you care about nutrition, please read studies about A guide to diet choices for healthy kidneys and findings of Scientists find why limiting calories in diet could boost healthy aging and muscles.
If you care about nutrition, please read studies about This nutrient in diet can prevent inflammation in older people and findings of Diet high in protein, zinc and niacin may protect heart health during weight loss.
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