Plant-Based Diets: Benefits, Types, and Transition Tips

Approximately 8.5 million people in Germany identified as vegetarians in 2025, representing roughly 12% of the population aged 14 and older, according to the Allensbacher Market and Media Analysis. This trend is driven by increased health consciousness, animal welfare concerns, and climate protection, alongside a wider availability of meat substitutes in restaurants and retail.

Professor Kristina Norman of the German Institute of Nutrition Research states that while interest in vegetarianism has grown, the proportion of people following a strict vegetarian diet remains relatively stable. The shift toward plant-based eating is further supported by social media promotion of plant-based foods.

What are the different types of plant-based diets?

Vegetarians avoid foods from killed animals, including meat and fish. Vegans exclude all animal products, such as honey, eggs, and cheese. According to the BMEL Nutrition Report 2024, vegans make up about 1% of the population over 30, but 6% of those aged 14 to 29.

Vegetarianism includes several variations. Ovo-lacto-vegetarians eat dairy and eggs, while lacto-vegetarians avoid eggs and ovo-vegetarians avoid dairy. Pesco-vegetarians, or pescetarians, eat fish but no other meat.

Flexitarians are individuals who eat a mostly vegetarian diet but consume meat occasionally. The BMEL 2024 report found that 41% of 14- to 29-year-olds and over 43% of those over 45 identify as flexitarians. Other niche diets include frutarians, who eat only fruits, nuts, and seeds, and raw foodists, who avoid heated foods.

Why is meat consumption declining?

Daily consumption of meat and sausage products in Germany dropped from 34% in 2015 to 23% in 2024, according to the BMEL Nutrition Report. Conversely, 71% of respondents report eating fruit and vegetables at least once per day.

The Robert Koch Institute identifies several primary drivers for this shift. Ecological concerns include the burden of intensive livestock farming on soil, water, and biodiversity. Ethical motives center on respect for living beings and a desire to reduce mass animal farming to help feed the global population.

How does a meat-free diet affect health?

Antje Gahl, a spokesperson for the German Nutrition Society (DGE), states that meat is not inherently unhealthy, but quantity is key. The DGE recommends a maximum weekly intake of 300 grams of meat, including sausages, per person.

Plant-based diets can lower the risk of Type 2 diabetes and cardiovascular diseases by reducing blood sugar concentrations and blood fat levels. Gahl notes that vegetarians often face fewer issues with obesity due to lower calorie counts compared to meat-heavy diets.

Professor Norman adds that high fiber intake supports the microbiome, which is critical for the immune system and digestion. When consisting of natural foods and low sugar, plant-based diets are considered anti-inflammatory.

What are the risks of nutrient deficiencies?

Plant-based diets provide ample Vitamin C, Vitamin E, thiamine, folate, magnesium, and potassium. However, animal proteins, iron, and Vitamin B are primarily found in animal products. These must be replaced with legumes, soy, eggs, or dairy to avoid shortages.

Vitamin B12 is a notable exception, as it is only found in sufficient quantities in animal products. Gahl states that vegans must take Vitamin B12 supplements after consulting a physician. Regular blood tests are recommended to monitor for deficiencies.

The DGE warns that vegan diets for children and pregnant women require careful planning. Inadequate nutrient supply in these groups could lead to irreversible developmental disorders. Consequently, the DGE neither recommends nor advises against veganism for these specific groups.

How can someone transition to a vegetarian diet?

The organization Proveg suggests a gradual approach to reduce animal product consumption. This includes identifying personal motivations, setting realistic goals—such as replacing cow’s milk with a plant-based alternative—and planning meals to avoid falling into old habits during stressful times.

Proveg advises maintaining curiosity about different plant-based flavors and textures. They suggest that focusing on the combination of aromas and consistencies can help replicate familiar eating experiences. The organization also emphasizes celebrating small successes rather than being overly critical of occasional setbacks.

The DGE provides a daily orientation value of 400 grams of vegetables and 250 grams of fruit per person. However, overall health may also depend on external factors such as exercise, smoking, and alcohol consumption.

Depending on market trends and dietary shifts, the availability of plant-based alternatives in restaurants and stores may likely continue to expand. This could make it easier for flexitarians to further reduce their meat intake.

Frequently Asked Questions

Can a vegetarian diet be a permanent way of eating?
Yes, according to Antje Gahl of the DGE, a vegetarian diet is suitable as a permanent diet for healthy people, provided all nutrients are covered through a varied plant-based diet.

What is the main nutrient vegans must supplement?
According to Antje Gahl, vegans must supplement Vitamin B12 because it is only found in sufficient amounts in animal products like meat, eggs, and milk.

What is the difference between a vegetarian and a flexitarian?
Vegetarians avoid all meat and fish. Flexitarians are “flexible vegetarians” who live largely on plant-based foods but eat meat occasionally.

Which plant-based alternative have you found most successful in replacing meat in your daily meals?