5 reasons why a healthy plant-based diet is good for men

Whilst out for a run earlier, my mind starting thinking about men and plant-based diets. I’m not sure what started this train of thought – maybe because it’s Valentine’s Day tomorrow or that love is in the air with signs of Spring popping up. Or maybe it’s from reading some negative comments directed towards a male plant-based nutritionist on Instagram.

Vegetarian and vegan men are still given a hard time even though it’s become more mainstream. In these times of extremes and populism, there’s a lot of toxic masculinity out there. Bad for women for sure but also for men too, even with their own peers. What is it about plant-eating men that makes others question their manliness?

A lot of it comes from deeply embedded societal norms going back thousands of years plus the eternal question of ‘what makes a real man?’. Our ancestors were meat munching cave men after all so it must be ‘in their DNA’. Men are meant to eat meat…right? Certainly, our ancient ancestors hunted animals for meat, but we know it wasn’t just men involved – women too. Plus, as it was hard to catch, much of the food eaten by the community was foraged by elders, women and children, important year round but essential when the hunters returned empty handed. The image of cavemen munching on huge drumsticks (Fred Flintstone style) is not as accurate as those carnivore promotors would like us to think.

Men need meat to be fit and strong – certainly that was the belief I thought was true growing up. Meat was saved for the man of the house, with the children getting scraps and the wife, often none. Meat builds muscle and makes you a fighter – or does it? Roman Gladiators, those beefy manly fighting machines, didn’t need it; research on bone analysis published in 2014 showed they were mainly vegetarian, eating lots of barley, beans and lentils to build their muscle. Much like body builder Guilherme Abomai who won Mr Olympia Brazil in 2024. Or Daniel Austin who broke 3 powerlifting state records, also in 2024. No one can call them wimpy!

It’s also seems to be a ‘fact’ that non-meat eating men are less attractive to women. Really? Admittedly, there are some annoying vegan men, but then there are plenty of annoying non-vegan men too 😉 That’s not their diet choice but personality 😊. Personally, I find plant-based men even more manly as they tend to have a strong moral compass and ethical standpoint. And to stick to those and still manage to be ‘one of the lads’ is a true sign of commitment to their beliefs.

With all this hassle, it made me wonder if there’s any benefits of eating a plant-based diet aside from the morals. Can plant-based men really be ‘manly’? Of course they can!

Here’s 5 important things that all men should know.

• Heart health. Cardiovascular disease is still the number one killer of men in the Western world. Men eating a healthy plant-based diet, lower in saturated fats, higher in fibre and healthy fats, have a 10-22% reduction in risk of coronary heart disease. That’s pretty good odds!
• Fertility. If you’re trying to get pregnant, a man eating a healthy plant-based diet might be just what you need! They have better quality and higher concentrations of sperm that has great motility too. Again, this is thought to be due to less saturated fat in the diet and more healthy fruit, vegetables, whole grains, nuts and legumes. Sounds like a gladiator diet to me!
• Less erectile dysfunction. A healthy plant-based diet including fruit, vegetables and nuts helps to improve endothelial function (the inside lining of blood vessels) and improves blood flow in ALL blood vessels, including the tiny ones in and around men’s genitals. Indeed, not being able to ‘get it up’ can be an early sign of heart disease, so connected with point one. And as sexual prowess is an important part of manliness, they might want to think about ways of protecting their most prized attribute!
• Prostate health. Prostate cancer is the most common cancer in men. A healthy plant-based diet helps to reduce the risk of developing prostate cancer, particularly aggressive types, by up to 44%! That’s got to be something to think about.
• Personal aroma. Research in 2006 found that meat-free men smelt better! Admittedly a small study, however women found the sweat of plant-based based men more attractive, pleasing and ‘less intense’. As someone with a ultra-sensitive nose, that’s good to know!

A healthy, plant-based diet is good for everyone, men included! If you have a special man in your life this Valentine’s Day who still thinks that meat is for them, why not mention a few of the points above? It might challenge their way of thinking and even help them become more ‘manly’! And point them towards my recipe section so they can see there are plenty of tasty meals for them to try.