Diet and Climate Change: Are Plant-Based Foods Better for the Environment?

Are Plant-Based Foods Better for the Planet?

Does something as personal as your diet have an impact on something as global as climate change? Yes, it does! Food actually accounts for a whole fourth of the problem.1,2 In the grand scheme of things, that’s a lot. Motor vehicles (that includes planes, trains, cars, trucks, and ships combined) cover about half that, at 14%.1,2 Now is the time to start thinking about how our behaviors and daily lifestyle choices may affect our planet. We know that food is closely related to the health of the environment. But, the idea of making personal changes that affect the whole world can feel a bit overwhelming, right? Is it even possible? It’s easy to feel helpless, but the good news is that you can actually make a big impact by tweaking some of your daily eating habits. By reducing the amount of meat, eggs, and dairy you eat per week and by eating more fruits, vegetables, legumes, and whole grains instead, you can make a real dent in climate change.

What does the research tell us? Why should we care?

So, why are plant-based foods better for the environment? Why should we consider eating less meat? A few recent studies found that plant-based diets were better for the environment than diets including meat.3,4 One study from just last year looked at the environmental impact of three different diet types: omnivorous, which includes meat, eggs, and dairy; ovo-lacto-vegetarian, which excludes meat but includes eggs and dairy; and vegan, which excludes meat, eggs, and dairy. They discovered that the diets with fewer animal products had lower carbon footprints.3 In other words, the more plant-based foods a diet had, the less harm it did to the planet.

Another study from last year by a group of researchers from Loma Linda University and Oregon State University5 took reducing meat in the diet to the next level. They substituted beans for beef, and provided a real-life recommendation backed by science. What they found was that between an equal number of calories of beans or beef, beans produced less greenhouse gas emissions.5 Thus, eating a plant-based protein source such as beans is better for the environment. It is also a healthier option and related to reduced chronic illness such as heart disease, type II diabetes, and some meat-related cancers like breast, prostate, and colon cancer.5 They also found that eating beans instead of beef could help the United States reach its goal for lowering greenhouse gas emissions by 2020.5

Got questions? You’re not alone!

When thinking about a change to your eating habits, questions are sure to arise along the way. For example, you might be worried about getting enough protein if you eat less meat. Maybe you’re not sure that a plant-based diet is really better for the environment. Doesn’t a plant based diet take more land than meat because range land is not suitable for growing crops? These are all valid concerns.

Luckily, meeting your daily protein needs without eating meat is easy as many foods have protein in them. Adult men need about 56 grams of protein a day, while adult women need about 46 grams.6 If you are eating a wide variety of foods such as vegetables, whole grains, and legumes, you’ll surely meet your daily needs. All vegetables, whole grains, and legumes have protein in them! For instance, a ½ cup of quinoa has 4 grams of protein, 1 cup of cooked vegetables, such as spinach, has 5 grams of protein, and ½ cup of black beans has 7 grams of protein.6

Also, don’t be afraid of meat substitutes! For example, Beyond Meat, developed by Ethan Brown, might just be as close as it gets to the real thing. Made from pea, fava, and rice protein, these meatless patties are each packed with 20 grams of protein. They are a great way to still enjoy the meals you love and get the nutrients you need.

If you decide to go all in and stop eating meat, eggs, and dairy, be sure to include a B12 supplement in your diet. These can be found at most grocers and are typically quite affordable. Take one time daily in addition to eating a wide variety of plant-based foods to support DNA production and healthy blood and nerve cells. The institute of medicine actually recommends that everyone over 50 should get their B12 from supplements or fortified foods since we don’t absorb it well from meat as well as we age.7

Some people have argued that vegetarian and vegan diets do not benefit the environment and may in fact be harmful. However, most evidence tells us that animal-based foods contribute more to climate change than plant-based foods. This misinterpretation stems from research overblown by the media. A study looked at land requirements for animals versus crops. However, it did not consider that lands used to feed the animals could actually be used to grow crops for plant-based diets instead. In fact, where animals can be raised, plant foods can be grown.8

How can you make a difference?

To start, try limiting meat portions. Remember that 1 serving is about the size of your palm or a deck of cards and try to stick to that amount. Simply reducing the amount of meat you eat is still better for the environment than not reducing it at all. This could mean Meatless Monday, or reducing meat servings to 1 small serving per day or only a few times per week. When making pasta or a salad, add some peas and/or seeds for extra protein instead of meat. Add hummus to a veggie sandwich, snack on a small handful of nuts, or have a slice of whole wheat toast with peanut butter for an extra boost of protein.

Instead of cooking meals with meat as the main event, try using meat as a supporting role and have vegetables and whole grains as the main event. Macro bowls, anyone? Start with a whole grain such as brown rice or quinoa. Top with your favorite veggies like kale, broccoli, and sweet potato, and healthy fats like avocado or olive oil. For protein, either add a small serving of meat, like chicken, or a ½ cup of roasted garbanzo beans.

The Takeaway

So what’s the takeaway? We know that a quarter of climate change is diet-based, and that meat, eggs, and dairy are a big part of the problem. Research tells us there are things we can do in our day-to-day lives to help, including eating more plant-based foods and eating less animal products. Our personal decisions pack a lot of influence on the health and well-being of our planet. While we don’t need to stop eating meat cold turkey (pun intended), eating more plant-based foods and a little less meat does the environment a big favor. Imagine the difference we could make if eating less meat caught on in our own community, city, or beyond? While climate change is a major and overwhelming issue to many, there are things we can do in our everyday lives to help out. It all starts with our next meal.

References

1. Fifth Assessment Report - Mitigation of Climate Change. http://www.ipcc.ch/report/ar5/wg3/. Accessed January 28, 2018.

2. Climate Lab. University of California. https://www.universityofcalifornia.edu/climate-lab. Published January 3, 2018. Accessed January 28, 2018.

3. Rosi A, Mena P, Pellegrini N, et al. Environmental impact of omnivorous, ovo-lacto-vegetarian, and vegan diet. Sci Rep. 2017;7(1), 1-9.

PMID:28733610

4. Soret S, Mejia A, Batech M, et al. Climate change mitigation and health effects of varied dietary patterns in real-life settings throughout North America. Am J Clin Nutr. June 2014. 100(suppl)1, 490S-495S.

PMID: 24898230

5. Harwatt H, Sabaté J, Eshel G, Soret S, Ripple W. Substituting beans for beef as a contribution toward US climate change targets. Clim Change. 2017;143(1-2):261-270.

PMID: N/A

6. Vegetarian Sources of Protein. www.eatright.org. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarian-sources-of-protein. Accessed February 3, 2018.

7. Office of Dietary Supplements - Vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed March 7, 2018.

8. Peters CJ, Picardy J, Darrouzet-Nardi AF, Wilkins JL, Griffin TS, Fick GW. Carrying capacity of U.S. agricultural land: Ten diet scenarios. Elementa. 2016;4:000116.

PMID: N/A