Plant-Based Diets: Eco-Friendly, Healthy, And Delicious

Plant-based diets are environmentally safe because they use fewer natural resources and are less taxing on the environment. They require less water, land, and energy to produce than animal-based diets. Plant-based diets also produce lower levels of greenhouse gas emissions.

Greenhouse gas emissions

Plant-based diets are more environmentally sustainable than meat-based diets and have a reduced environmental impact, including lower levels of greenhouse gas emissions. The production of plant-based products is more efficient and requires less land and water.

For example, producing the same amount of protein from tofu compared to beef requires 74 times less land and eight times less water, while the GHG emissions are 25 times lower.

Adopting plant-based diets, especially in developed countries, could be an effective strategy for reducing GHG emissions worldwide.

Land use

The global population explosion and increase in wealth have led to an increased demand for foods of animal origin. This has resulted in an unsustainable food consumption pattern that is high in meat and dairy products. Natural non-renewable resources are becoming scarce, and environmental degradation is rapidly increasing.

Plant-based diets are more environmentally sustainable than meat-based diets and have a reduced environmental impact, including lower levels of greenhouse gas emissions.

The production of plant-based products is more efficient regardless of whether the comparison is made by weight of product, per serving, per calorie, or even protein content.

Comparison of Land Use

Producing the same amount of protein from tofu (soybeans) in comparison to beef protein requires 74 times less land and eight times less water, while the GHG emissions are 25 times lower. Even if compared to egg protein, tofu protein requires almost three times less land and six times less water, while the GHG emissions are only half of that from egg protein, and the eutrophication potential is five times lower.

Vegetarian and Vegan Diets

Vegetarian diets, both lacto-ovo-vegetarian and vegan, have been described as more environmentally sustainable than those diets including meat. A review study concluded that the adoption of lacto-ovo-vegetarian diets could reduce the dietary GHG emissions by 35%, land use by 42%, and freshwater use by 28%. Adopting a vegan diet would lead to around one-half of both GHG emissions and land use of that of current dietary patterns.

Overconsumption

Overconsumption of calories, a high intake of fruits transported by plane, or the consumption of large quantities of fatty dairy products, such as cheese or butter, in lacto-ovo-vegetarian diets could jeopardize any potential benefit from the avoidance of meat.

Embracing a balanced vegetarian diet, especially in developed countries, could be an effective strategy for reducing the food system’s environmental degradation and reducing our use of the earth’s resources.

Water use

Water scarcity is a pressing issue, with over 2.7 billion people affected by water scarcity for at least one month per year. Agriculture is the leading industry for water usage, with water being used for livestock, crop irrigation, pesticide use, and more. Animal products are particularly water-intensive, with a single pound of beef requiring 1,800 gallons of water to produce, compared to 302 gallons for a pound of tofu.

The production of meat, especially beef, is highly water-intensive. According to UCLA Sustainability, a pound of beef requires anywhere between 2,000 and 8,000 gallons of water, with much of this water being used to create feed for cows. Similarly, a gallon of cow's milk requires 1,950 gallons of water.

Plant-based diets, in contrast, require significantly less water. Pulses, such as chickpeas and lentils, are water-efficient, as they drink water from a shallower depth, leaving more water in the soil for subsequent crops. Legumes are also climate-resilient, able to withstand severe weather conditions like droughts.

Reducing Water Use

Transitioning to a plant-based diet is one of the most effective ways to reduce water consumption. Simple swaps, such as Meatless Mondays or switching to dairy-free milk, can have a significant impact. Other tips for reducing water use include buying local produce, limiting food waste, and adopting water-saving techniques at home, such as taking shorter showers and turning off the tap while brushing teeth.

Adopting a plant-based diet is a powerful way to reduce water consumption and mitigate the effects of water scarcity. By choosing plant-based proteins and making conscious choices about food sources and consumption habits, individuals can play a crucial role in conserving this precious resource.

Eutrophication

Causes and Effects of Eutrophication

• Increased biomass of phytoplankton
• Changes in macrophyte species composition and biomass
• Dissolved oxygen depletion
• Increased incidences of fish kills
• Loss of desirable fish species
• Decreased biodiversity
• New species invasion
• Harmful algal blooms
• Economic impacts due to increasing water treatment costs, commercial fishing and shellfish losses, recreational fishing losses, and reduced tourism income
• Human health effects, including excess nitrate in drinking water and exposure to toxic algae

Prevention and Reversal of Eutrophication

To prevent and reverse eutrophication, it is necessary to minimise point source pollution from sewage and agriculture, as well as other nonpoint pollution sources. The introduction of bacteria and algae-inhibiting organisms such as shellfish and seaweed can also help reduce nitrogen pollution, which in turn controls the growth of cyanobacteria, the main source of harmful algae blooms.

Health co-benefits

Cardiovascular disease

Plant-based diets are associated with a reduced risk of cardiovascular disease (CVD). The Adventist Health Study-2 (AHS-2) found that vegetarians had a 13% and 19% lower risk of CVD and ischemic heart disease (IHD) mortality, respectively, compared with non-vegetarians. A review of 10 prospective cohort studies showed a 25% reduced risk of incidence or mortality from IHD in vegetarian and vegan diets but not of total CVD and stroke mortality.

Type 2 Diabetes

Observational studies have consistently shown that compared to non-vegetarians, those following a vegetarian or vegan diet have a significantly lower risk of type 2 diabetes (T2D). A 2020 systematic review similarly found that a vegan diet was associated with lower prevalence or incidence of T2D, although in some studies it was not possible to determine if the benefits were due to the vegan diet alone or combined with other healthy lifestyle habits.

Overweight and obesity

Observational studies show that vegans and vegetarians typically have a lower body mass index (BMI) than omnivores. Vegetarian diets or plant-based type dietary patterns are protective against adult weight gain and/or the risk of overweight or obesity.

Bone health

The impact of a vegetarian diet on bone health has many dimensions. Some studies have found significantly lower bone mineral density (BMD) in vegetarians, especially vegans, which could increase fracture risk, while others have seen no difference in bone health, provided that calcium and vitamin D are adequate, and concluded that vegetarian food can provide a solid foundation for healthy bones and prevent fractures.

Gut microbiome

The human gut microbiota is a highly complex community of microorganisms. Diet has a significant impact upon the microbiota composition and function. The consumption of fibre-rich foods such as barley, wheat bran, brown rice, and other whole grains, as well-as fructo-oligosaccharides and other prebiotics, are reported to increase butyrate-producing microbes. Vegetarians would be expected to have an increased abundance of these microbes, as their fibre-rich diets are typically high in whole grains, fruits, vegetables, nuts, and legumes.

Pregnancy and lactation

Vegetarian diets can effectively meet energy and nutrient needs in pregnancy and lactation. Several reviews, while noting the limited amount of information about vegetarian, including vegan, diets in pregnancy, have concluded that, with adequate nutrient intake, these diets are safe in pregnancy. When food access is satisfactory, infant birth weights and the duration of gestation are similar in vegetarian and nonvegetarian pregnancy.

Frequently asked questions