Plant-Based Diet: A Sustainable Choice for Health and the Environment

Introduction

In conjunction with economic growth and urbanisation, nearly all areas of the world have experienced an increased availability of low-cost food and beverages that are calorie-dense, and nutritionally inadequate [1]. Besides, health implications, worldwide dietary changes also have environmental consequences due to the high consumption of fossil fuel energy and land mass as the production and distribution of these foods often rely heavily on fossil fuels, which contribute to carbon emissions and climate change. Hence, modern food production systems have become unsustainable. Without drastic changes, these systems will not be able to support future populations, especially as climate change and population growth further threaten our environment and food supply, Nutritional interventions are necessary to change the food environment so that it is easy for the general population to make diet and lifestyle choices that are both healthy and sustainable [2]. This dietary choice is not just a trend but a profound shift with far-reaching implications for both individual well-being and the health of the planet making a plant-based diet (PBD) a compelling option for those seeking sustainable and health-conscious eating habits.

A plant-based diet (PBD) consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products [3]. Plant-based diets have been of increasing significance to nutritional science, and wider medical science.  Research has shown that following a plant-based diet can help to prevent and manage obesity, heart disease, diabetes, and cancer, in addition to improving overall well-being [4, 5] .

Health Benefits of Plant-Based Diet

Embracing a plant-based diet offers numerous health benefits supported by extensive research. Plant-based foods are rich in essential nutrients such as fibre, vitamins, minerals, and phytonutrients, which are vital for maintaining optimal health and reducing the risk of chronic diseases [6]. It is useful for the prevention of weight gain and control of body weight [7]. It has also been shown to reduce the risk of cardiovascular disease and improve cardiac function by significantly lowering both systolic and diastolic blood pressure [8]. This is of particular importance given that the CDC ranked heart disease as the leading cause of death in the United States in 2020. In addition to improving overall weight and preventing heart diseases, PBD can also improve insulin sensitivity and glycemic control. Several studies have also suggested that plant-based diets may decrease modifiable risk factors for certain cancers [9]. Compared to diets high in animal products, plant-based diets tend to be lower in saturated fats and cholesterol, while providing abundant antioxidants and anti-inflammatory properties that support immune function and cellular health [10]. Essentially, all these potential benefits roll into one major one: living longer. Research has shown that a plant-based diet lowers the risk of all causes of mortality by 25 per cent [11]. And beyond that, the protective levels increase if healthy plant-based foods are stuck with. Alongside the benefits to human health, the adoption of plant-based diets could translate into savings of billions across the globe in health care [12]

Environmental Benefit of Plant-Based Diet

Plant-based diets have the potential not only to improve human health but also to reduce the environmental impacts (figure 1) associated with high consumption of animal-sourced foods such as meat and dairy products [13]. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, water pollution, and loss of biodiversity, by reducing or eliminating animal products from our diets, we can significantly reduce our ecological footprint [14]. The production of plant foods, such as fruits and vegetables, grains, legumes, nuts and seeds, lowers greenhouse gas emissions and prevents biodiversity loss [15]. Shifting towards plant-based agriculture could also significantly reduce global land use for agriculture, by reducing the amount of land required for grazing and growing crops and help conserve natural habitats, mitigate climate change, and promote more efficient use of resources, thereby contributing to global efforts to achieve environmental sustainability[16].

Figure 1: Plant-based diet benefits on health and the environment [12]

Transitioning to a plant-based diet is a deliberate process influenced by individual preferences, nutritional requirements, and culinary exploration. Here are practical recommendations to facilitate this transition:

1. Gradual initiation: Initiate by integrating more plant-based meals into your weekly routine, progressively reducing animal product consumption.
2. Experiment with alternatives: Explore substitutes like tofu, tempeh, legumes, and dairy-free milk in place of meat, dairy, and eggs.
3. Emphasize whole foods: Prioritize whole grains, fruits, vegetables, nuts, and seeds to ensure a well-rounded intake of essential nutrients.
4. Educational pursuit: Enhance understanding of nutrition and seek guidance from healthcare professionals or registered dietitians to meet dietary needs.
5. Conscious food selection: Review labels and opt for sustainably sourced plant-based products whenever feasible, promoting ethical and environmentally conscientious practices.

In conclusion, adopting a plant-based diet offers a myriad of benefits for both personal health and environmental sustainability. By prioritizing plant-based foods and reducing reliance on animal products, individuals can enhance their well-being, reduce their ecological footprint, and contribute to a more ethical and sustainable food system.

As awareness grows and dietary preferences evolve, embracing a plant-based diet lifestyle emerges not only as a responsible choice for individuals but also as a collective effort towards building a healthier and more sustainable future for generations to come. Whether motivated by health concerns, ethical considerations, or environmental stewardship, choosing a plant-based diet represents a meaningful step towards creating positive change in our lives and our world

References

1. Hemler, E. C., & Hu, F. B. (2019). Plant-based diets for personal, population, and planetary health. Advances in Nutrition, 10, S275-S283. https://doi.org/10.1093/advances/nmy117
2. Arrieta, E. M., & Aguiar, S. (2023). Healthy diets for sustainable food systems: A narrative review. Environmental Science: Advances, 2(5), 684-694. https://doi.org/10.1039/d2va00214k
3. Ostfeld, R. J. (2017). Definition of a plant-based diet and overview of this special issue. Journal of Geriatric Cardiology, 14(5), 315. https://doi.org/10.11909/j.issn.1671-5411.2017.05.008
4. Fehér, A., Gazdecki, M., Véha, M., Szakály, M., & Szakály, Z. (2020). A comprehensive review of the benefits of and the barriers to the switch to a plant-based diet. Sustainability, 12(10), 1-18. https://doi.org/10.3390/su12104136
5. American Society for Nutrition. (2015). ASN Journals examine the health benefits of plant-based diets. Nutrition. https://nutrition.org/asn-journals-examine-health-benefits-of-plant-based-diets/ (accessed July 18, 2024).
6. Łuszczki, E., Boakye, F., Zielińska, M., Dereń, K., Bartosiewicz, A., Oleksy, Ł., & Stolarczyk, A. (2023). Vegan diet: nutritional components, implementation, and effects on adults’ health. Frontiers in Nutrition,https://doi.org/10.3389/fnut.2023.1294497
7. Turner-McGrievy, G., Mandes, T., & Crimarco, A. (2017). A plant-based diet for overweight and obesity prevention and treatment. Journal of Geriatric Cardiology, 14(5), 369. https://doi.org/10.11909/j.issn.1671-5411.2017.05.002
8. Peña-Jorquera, H., Cid-Jofré, V., Landaeta-Díaz, L., Petermann-Rocha, F., Martorell, M., Zbinden-Foncea, H., Ferrari, G., Jorquera-Aguilera, C., & Cristi-Montero, C. (2023). Plant-Based Nutrition: Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive review. Nutrients, 15(14), 3244. https://doi.org/10.3390/nu15143244
9. Rippe, J. M. (2019). Lifestyle strategies for risk factor reduction, prevention, and treatment of cardiovascular disease. American Journal of Lifestyle Medicine, 13(2), 204. https://doi.org/10.1177/1559827618812395
10. Sidhu, S. R. K., Kok, C. W., Kunasegaran, T., & Ramadas, A. (2023). Effect of plant-based diets on gut microbiota: A systematic review of interventional studies. Nutrients, 15(6). https://doi.org/10.3390/nu15061510/s1
11. Kim, H., Caulfield, L. E., & Rebholz, C. M. (2018). Healthy plant-based diets are associated with a lower risk of all-cause mortality in US adults. Journal of Nutrition, 148(4), 624-631. https://doi.org/10.1093/jn/nxy019
12. Gibbs, J., & Cappuccio, F. P. (2022). Plant-based dietary patterns for human and planetary health. Nutrients, 14(8), 1-11. https://doi.org/10.3390/nu14081614
13. Bryant, C. J. (2022). Plant-based animal product alternatives are healthier and more environmentally sustainable than animal products. Future Foods, 6, 100174. https://doi.org/10.1016/j.fufo.2022.100174
14. Rust, N. A., Ridding, L., Ward, C., Clark, B., Kehoe, L., Dora, M., Whittingham, M. J., McGowan, P., Chaudhary, A., Reynolds, C. J., Trivedy, C., & West, N. (2020). How to transition to reduced-meat diets that benefit people and the planet. Science of the Total Environment, 718, 137208. https://doi.org/10.1016/j.scitotenv.2020.137208
15. Espinosa-Marrón, A. (2022). Environmental impact of animal-based food production and the feasibility of a shift toward sustainable plant-based diets in the United States. Frontiers in Sustainability, 3, 841106. https://doi.org/10.3389/frsus.2022.841106/bibtex
16. Ferguson-Gow, H., Nicholas, O., Outhwaite, C., Green, R., Scheelbeek, P., Eustachio Colombo, P., Wheeler, A., Taylor, A., Dangour, A. D., Mace, G., & Pearson, R. G. (2024). Potential for positive biodiversity outcomes under diet-driven land use change in Great Britain. Wellcome open research, 7, 147. https://doi.org/10.12688/wellcomeopenres.17698.2

Further Reading

20 Plant-based milk alternatives: Information, Production and Health Benefits

Plant-based foods in the spotlight: unveiling how the new generation of plant-based foods is made

Plant-based Diets: What are the Reasons to Shift?