The Ins And Outs Of The Planetary Health Diet

Dear EarthTalk: Since the food we eat is an important environmental factor in our health, what foods are the healthiest for our bodies and the planet?

—Jan Harmon, New York, NY

In a world increasingly aware of climate change and public health crises, our food choices and diet have become a focus. The foods we eat not only affect our health but also the health of our planet. From the moment a crop is harvested to when it reaches our plates, every step, including processing, packaging, transport and storage, leaves a footprint on the environment. Meat production, in particular, requires large tracts of land and undergoes ample processing, making carnivorous diets detrimental to the environment.

A plant-based, whole-food, and minimally processed diet is typically both human- and planet-friendly. As per scientific evidence, the EAT-Lancet Commission, a global scientific collaboration of researchers which formed to define a “Planetary Health Diet,” concluded that foods such as fruits, vegetables, whole grains, legumes and nuts are less processed, use fewer resources, and generate fewer emissions. Moreover, these nutrient-rich foods are packed with essential fibers and minerals that improve digestion and reduce inflammation. Food habits of a vegetarian diet center on going meat-free, but with the inclusion of dairy and eggs. Vegan diets go one step further, eliminating all animal products and relying completely on plant-based foods. The Mediterranean diet, rich in vegetables, whole grains, beans and lentils, is considered to be gut-friendly and sustainable while also being quite flavorful. Lastly, the flexitarian diet, as the name suggests, offers a flexible and approachable move to sustainable eating by emphasizing plant-based foods while still allowing eggs, fish and occasional meat.

Transitioning to a new diet can be challenging due to various factors, including habit and availability. But taking some simple and gradual steps can make this goal achievable. Choosing more plant-based foods is one of the most effective ways to reduce one’s carbon footprint, as it also remarkably reduces meat intake. According to the Environmental Protection Agency, the transportation of food is a bigger contributor of greenhouse gas emissions than agriculture itself. Hence, to minimize these effects, eating locally and seasonally is the way to go, as this reduces lengthy transport. One major concern when changing diets is meeting protein needs; however, this can be addressed with nutrient-rich alternatives like tofu, lentils and legumes. According to Dr. Stephen Devries from the American Medical Association, “We know from a health standpoint that replacing beef with plant sources of protein is associated with a whole host of health benefits, from reduced risk of diabetes to lower risk of cardiovascular disease.”

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