From veganuary.com
It is well established that the burden of the most prevalent chronic diseases – heart disease, type 2 diabetes and some cancers – disproportionately affect men.
And while diet plays a key role in all three, eating a plant-based diet has been shown to significantly reduce the risk.
Men’s Health and Diet
Prostate cancer is the most common cancer in men in the UK with rates projected to rise by 15% by 2040. Research connects processed and red meats and high-fat dairy to the disease, while plant-based diets can prevent fatal prostate cancer and reduce the risk of progression in those who already have the disease.
Men are also at greater risk of being diagnosed with, and dying from, cancers seen in both sexes. Incidence rates of bowel cancer are around 26% higher in men than in women but research shows that a plant-based diet can reduce the risk of bowel cancer in men by more than a fifth.
Around a quarter of all deaths in the UK are caused by cardiovascular disease (CVD). Men are more likely to have risk factors for CVD, and to live with and die from the disease than women. Studies consistently show that a healthy plant-based diet (based on whole foods rather than processed foods) yields significant heart and cardiovascular benefits, including reduced heart attacks and strokes.
Men in the UK are 26% more likely to develop type 2 diabetes than women. Again, studies show that a whole food plant-based diet can significantly reduce the risk of developing type 2 diabetes. Given the above, perhaps it is not surprising that, on average in the UK, women live almost four years longer than men.
Protein Marketing and Masculinity
Despite men’s poorer health outcomes, men still tend to eat more meat, are less likely to be vegetarian or vegan, and less likely to take part in Veganuary.
Men are often specifically targeted with high-protein messaging, which is centred on large portions of meat, rather than being exposed to the information that plant proteins are healthier, have a lower impact, and are more than capable of building muscle and supporting fitness goals.
That marketing does a huge disservice to men and could impact their health, life and longevity.
Veganuary and Men’s Health
We recognise that it can be difficult for men to overcome the deep-rooted cultural barriers and expectations and to try eating a more plant-based diet, but every year thousands of men do take part in Veganuary and reap the health benefits.
George Camp, 34, London, told us: “I had experienced relatively high blood pressure in the past, however since becoming vegan that has disappeared. I would say that until becoming vegan I probably had never had a truly balanced diet, I did not think of what I needed to be eating so much as what I wanted to eat. Unfortunately I can’t say that my footballing skill has improved as a result of veganism, however my ability to maintain a level of fitness as well as recovery from exercise feels easier since I have adjusted to a plant-based diet.”
Paul Herbert, 49, from Oswestry says: “I’ve noticed improved energy levels and lost weight as a result. Me and my wife have taken part in the last few Veganuary events and have kept going this year. We haven’t missed meat at all and going dairy free was pretty pain-free. Once our chickens have lived a long life then I expect we’ll give up eggs too.”
Ben Shaps, 35, London took part in Veganuary 2023 and told us: “Despite having a great experience, I unfortunately, and unthinkingly, reverted to being an omnivore shortly afterwards. However, the experience stuck with me when I began to have some health issues which were leading to symptoms such as nausea, anxiety and poor digestion. I reverted to a plant-based diet in September 2023 in the hope that this would improve how I was feeling – and, fortunately, it did! I remain plant-based today.”
Paul Weatherley, 57, Devon, noticed “improved weight, fitness, health, wellbeing, energy, mental health, creativity, compassion, and cooking skills” after taking part.
Mark Beadle, 39, Shropshire, who – inspired by watching the documentary What the Health – took part in Veganuary 2020. He told us: “My paternal grandfather had heart attacks in his later years, so the focus on heart disease really caught my attention. Going vegan was a complete no-brainer. I’m really proud to be vegan and my decision to take care of my health. Living in a non-vegan world can be challenging at times, but life would be dull if we always took the easy path.”
Men Go Vegan
Mark Beadle has been vegan since taking part in Veganuary 2020 and we asked him for his thoughts on why men may struggle more than women to switch to a plant-rich diet.
“I think society has led some people to believe that men have to eat meat to be masculine,” he told us, “and so some men may be reluctant to give it up due to fear of how they will be perceived. The classic stereotype is that men eat steak and women eat salad, but it’s all nonsense; I haven’t eaten meat in six years and my wife loves me all the more for it. Also some men are very focused on protein intake and believe that animal products are the only source for this, but this is a common misconception; there are a whole variety of plant-based protein sources such as legumes, grains, nuts, and seeds.”
George Camp is also from the Veganuary Class of 2020 and he recognises the stereotype that Marks talks about.
“There is a stereotype that masculinity involves meat and barbecues and cutting the Sunday roast,” he explained. “I also think men tend to find it hard to have empathy for non-pet animals. I’m not sure if it’s because it’s hard to face the truth that animals are subjected to cruel conditions before being slaughtered or just because it’s not “manly” to be kind to animals. I think fundamentally men are very self-conscious of their own masculinity and that insecurity can result in men not trying things that are not considered masculine.”
Phil Weller was an enthusiastic participant in Veganuary 2019 and remains an enthusiastic vegan today, citing compassion for animals as a key motivator.
“I genuinely love being vegan,” he told us “and have really grown to appreciate the difference I’m making one meal at a time. On the simplest level, it feels good knowing that I’m not contributing to animal cruelty, and that my everyday choices align with my values. That sense of integrity has become really grounding for me over the years. But beyond the ethics, it’s also been a surprisingly joyful lifestyle. My girlfriend and I cook so many incredible dishes together, and discovering new recipes has become something we genuinely look forward to. Discovering alternative sources of protein and flavours I’d never paid attention to before has completely changed how I see food. Meal times feel more creative, more intentional, and more fun.”
3 Tips for Men Thinking About Eating Vegan
Read the independent health research about diet and chronic diseases disproportionately affecting men, and take your cue from those who have switched from animal to plant proteins.
Visit PlantBuilt to be inspired by athletes who fuel themselves on plants. Muscles need protein and you can get all that you need from plants… just as nature’s powerhouse animals like elephants, bison and rhinoceroses do.
Be curious. Approach this new way of eating with an open mind. There is so much to learn and to enjoy and so many benefits … including some you may not expect.
Take part in Veganuary to receive the free Plant Protein Cookbook, created with professional athletes and nutritionists, and to connect with other men who are eating more plant-based foods.
Our final piece of advice comes from Veganuary participant and all-round vegan sage Mark Beadle. “Your health is more important than any outdated stereotypes. Your friends and family would much rather see you alive and in good shape. You only have one life, so be bold and step outside your comfort zone – that is where the magic happens.”
