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Sustainable Diets and Plant-Based Nutrition

29/10/2024

The concerns around climate change, food security, and health continue to rise and many are turning to plant-based nutrition as a viable solution. But what does it really mean to eat sustainably, and how can incorporating more plant-based foods into our diets benefit both our health and the planet?

What is a Sustainable Diet?

A sustainable diet is one that promotes health while minimizing environmental impact. This means choosing foods that are not only nutritious but also produced in ways that preserve natural resources and reduce greenhouse gas emissions. Plant-based diets naturally align with this concept. They emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds while reducing reliance on animal products.

The Benefits of Plant-Based Nutrition

  1. Health Advantages: Research shows that plant-based diets are linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers (1, 2, 3). By focusing on whole, nutrient-dense foods, you can improve your overall health and well-being.

  2. Environmental Impact: Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water usage (1). Shifting towards plant-based eating can help reduce your carbon footprint. For instance, producing one pound of beef emits more carbon dioxide than driving a car for several hours!

  3. Food Security: As the global population grows, ensuring food security becomes crucial. Plant-based diets require less land and water to produce, making them more sustainable in the long run. By prioritizing plant-based foods, we can help create a more resilient food system.

Those who follow plant-based diets are categorised as:

  • Lacto-ovo vegetarians: eat dairy foods and eggs but not meat, poultry or seafood
  • Ovo-vegetarians: eat eggs but avoid all other animal foods, including dairy
  • Lacto-vegetarians: eat dairy foods but exclude eggs, meat, poultry and seafood
  • Vegans: don't eat any animal products including honey, dairy and eggs
  • Pescatarians: eat fish and/or shellfish
  • Semi-vegetarians (or flexitarians): may eat some meat, seafood, poultry, eggs and dairy

How to Adopt a Sustainable, Plant-Based Diet

  • Start Gradually: You don't need to go fully plant-based overnight. Begin by incorporating more plant-based meals into your week. Try Meatless Mondays or experiment with new vegetarian recipes. Head to our Instagram page for more recipes inspirations: https://www.instagram.com/mynutritionbalance/

  • Choose Whole Foods: Focus on whole, minimally processed foods. This not only benefits your health but also tends to be more sustainable. Look for local and seasonal produce to reduce your carbon footprint. Don't be deceived by the word "vegan" or "vegetarian" - now brands are adding vegan even on bread! Which normally doesn't have any animal-derived source anyways! Vegan and vegetarian meals can also be highly processed and unhealthy for our body, especially takeaways higher in fats and sugar. Opt for whole foods and batch cook to make it easier on the long run.

  • Mind Your Portions: While plant-based foods are generally more sustainable, it's essential to maintain balanced portions to ensure you're getting all necessary nutrients.

  • Look out for commonly missed nutrients in vegetarian and vegan diets: B12, calcium, zinc, iron and iodine.

Free App: VeGuide
The Vegan Society offers the VeGuide app for Android and iOS users. Designed with a UK audience in mind, the app includes helpful videos, guides, and recipes to support a transition to a vegan diet.

Plant-based Health Professionals UK
Plant-based Health Professionals UK aims to expand knowledge around whole-food, plant-based nutrition. Their website features free resources and fact sheets, and they offer a membership option for healthcare professionals that includes access to CPD-accredited webinars, social events (both online and in-person), regular journal and book clubs, and a profile listing in their health professional directory.

Conclusion

Adopting a sustainable diet rich in plant-based nutrition can lead to significant health benefits while also supporting the environment. By making conscious food choices, you contribute to a healthier planet and a healthier you. So why not take the first step today? Start exploring the diverse and delicious world of plant-based foods!

References:

1. Gibbs J, Cappuccio FP. Plant-Based Dietary Patterns for Human and Planetary Health. Nutrients. 2022 Apr 13;14(8):1614. doi: 10.3390/nu14081614. PMID: 35458176; PMCID: PMC9024616.

2. Key TJ, Papier K, Tong TYN. Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proc Nutr Soc. 2022 May;81(2):190-198. doi: 10.1017/S0029665121003748. Epub 2021 Oct 27. PMID: 35934687; PMCID: PMC7613518.

3. Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality - a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.

Written by Ines Jabir BSc RD

The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should not be consulted for medical advice.

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