by Kay Kitchens (a Cancer Project and PCRM instructor in North Texas)

There is often debate about the cost of eating a vegetarian or vegan or plant-based diet versus a more traditional diet that includes meat and dairy.  This issue has been the topic of many conversations and articles.  Does eating a vegan/plant-based diet actually cost more?  The answer is YES and NO!

The answer may be YES if you try and completely replicate your omni diet with veggie steaks, vegan sausage, veggie burgers, veggie hot dogs, other faux meat, prepared soy desserts and that type of food. Because these items are processed and prepared for you, there is additional expense versus cooking  them yourself from grains, legumes, fruits and vegetables.  The prepared vegan dinners are likewise more expensive than preparing the same food yourself.

The answer is NO – plant based eating is NOT more expensive if you do some of all of the following:

Buy in bulk  It is much less expensive and you can purchase as much or as little as you need.  Stores like Whole Foods and Sprouts have wonderful bulk sections.  Other grocery chains such as Kroger are beginning to have bulk sections – just be careful to bag up the grains, nuts and beans and not the chocolate covered whatever!

Prepare a weekly menu and grocery list  Before you grocery shop make the list and buy only what you will need for that menu.  In this way you stick to your list and your budget and do not purchase items that might go unused and spoil.  Most bulk items have a longer life and can be kept in your pantry or refrigerator.  Take a quick inventory of these items you already own before heading to the store.

Do comparison pricing between stores  On a recent trip to make grocery purchases I ended up shopping at 3 stores.  On some items the price variation was nearly double the cost at another store.  Products and markets vary widely, so check out your local stores and comparison shop.

Buy canned or frozen when a product is not in season  By purchasing out of season products as canned or frozen you are getting the item at the peak of the season and canned or frozen to keep the flavor and nutrition.  Often the price for these items is less expensive than purchasing items sent long distances by truck.

A word about organic produce    The price of organic fruits and vegetables is often higher than nonorganic for several reasons.  Organic fruits and vegetables are not grown on an industrial scale, so efficiencies are not as great.  Switching farmland from nonorganic to organic status takes time and diligence.  There is also additional manual labor involved including removing insects by hand and weeding.  That said – organic produce is your best option because it has not been treated with pesticides and is not grown in dirt that has chemical fertilizers.  And the flavor of organically grown produce is far superior to that of early harvested and shipped produce from industrial farms.

Two important words – local and seasonal   Buying your produce from local suppliers means it was harvested when ripe for the best flavor and wasn’t trucked halfway across the US (or the world) to get to you.  Buying seasonal produce – tomatoes in summer, butternut squash in winter also ensures that you get the maximum flavor from your vegetables and fruits.  All you have to do is ask yourself – if I had a garden, could I be growing and harvesting this fruit/vegetable right now?  If the answer is Yes – buy it.  If the answer is No – think long and hard about whether you really want it or could find a substitute that is in season.

Most grocers are now carrying some organic produce.  It will be clearly marked as organic.  The best selection is typically found at Whole Foods or a similar store, but take a look at your regular grocery and check out what they have.  Or talk to the manager about sourcing more organic, locally grown produce.

A Final Comment    While it is difficult to predict what ailments may befall any of us or tally the savings of preventing illness or disease with a plant-based diet, the value of good health is unquestionable.  Eating a plant-based diet could extend your life by several years as well as lower your risk of cancer or cancer recurrence, heart disease, high blood pressure, diabetes and other ailments.  And those additional years will be healthy and productive years for you.