Explainer: Can Plant-Based Diet Save The World?

Dietary choices are being discussed today more than ever. Various diets, such as keto, Mediterranean, intermittent fasting, vegan, and low-carb, have become popular topics of discussion. Currently, plant-based diets are a new rage. My social media feed and every other podcast, video, and interview are flooded with nutritionists, experts, and celebrities advocating plant-based diets and their benefits for individuals and the planet.

People, environmentalists, and even experts worldwide advocate how shifting to plant-based eating can benefit the world. Curious about the hype, I took it upon myself to research why plant-based diets garner so much attention and whether they contribute to the environment. Before I share my findings, let's explore the concept of a plant-based diet.

A Plant-Based Diet Leaves No Room For Ambiguity.

As the name suggests, it simply means eating foods derived from plants. A plant-based diet emphasizes nourishment from fruits, vegetables, whole grains, pulses, legumes, nuts, seeds, and plant-based proteins like soy.

But there's a catch: while the focus is predominantly on plant-based foods, it doesn't mean you cut out animal products entirely. Instead, the idea is to relish smaller portions of meat and animal-sourced foods while prioritizing plant-based options. Opting for plant-based sustainable eating reflects a choice to include more plant-based foods in the overall diet.

Plant-based diets deliver all the essential protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fiber and phytonutrients. Just know that a plant-based diet is not a vegetarian or vegan diet. So you can eat smaller chunks of poultry, beef, eggs, fish, and dairy products.

A plant-based diet does not have a strict ratio of plant to animal foods; ideally, at least 2/3 of each plate of meals comprise plant-based foods. Unlike current eating trends emphasizing meat and dairy, most nutrients should be obtained from plant-based foods.

Today, Our Diet Heavily Depends On Meat And Dairy Products.

Meat has become an essential source of nutrition globally. The demand for meat has tripled over the past 50 years, and the world now produces more than 350 million tonnes of meat each year. This has significant environmental impacts, increasing greenhouse gas emissions, agricultural land, and freshwater use.

Animal agriculture contributes to 18% of greenhouse gas emissions, and meat and dairy products produce much higher greenhouse gas emissions. Among meats, beef, lamb, and mutton are exceptionally high emitters.

Animal agriculture is responsible for more than 80% of Amazon deforestation, as millions of acres have been destroyed for cattle ranching. Meat and dairy use 83% of the world's farmland but provide just 18% of its calories, making them an inefficient food source.

Producing one pound of beef requires 1,847 gallons while making one pound of vegetables requires only 39 gallons. 55% of the water consumed in the U.S. is for animal agriculture. In comparison, only 5% is consumed by private homes—meaning that meat and dairy products use 10 times the water we use while showering, cooking, and watering our plants!

So, How Big Of A Positive Impact Could Shifting To Plant-Based Diet Make?

Plant-based foods such as wheat, bananas, potatoes, and nuts produce only a fraction of the greenhouse gas emissions compared to meat and dairy products. A UN report on climate change found that shifting away from meat consumption and towards plant-based diets on a global scale could significantly boost the planet's ability to fight climate change.

Another report suggests that eating all plant-based food is far more significant than reducing your flights or buying an electric car, as these only cut greenhouse gas emissions.

In the United States, where per capita meat consumption is three times the global average, shifting towards plant-based diets would reduce agricultural emissions by up to 73% and save one million liters of water per person yearly.

Agriculture occupies 40% of the Earth's ice-free continent, and animal products significantly affect our croplands. According to a 2017 study, if the United States ate more beans and less meat, we could free up 42% of cropland!

Additionally, if we stopped consuming meat and milk and transitioned to plant-based alternatives, we could reduce our water usage by at least half. Producing one pound of beef requires 6,813 liters of water.

In one study, researchers discovered that simply substituting beans for beef may help the United States meet its carbon emission limits, and it will have the same effect if everyone starts eating a plant-based diet worldwide.

A plant-based diet can save approximately one animal per day, including many smaller animals like fish. But that's not all; you can save 153 kg of CO2 per year, 84 square meters of forest, and 4,176 liters of water monthly.

Over two-thirds of all soybeans, maize, barley, and around one-third of all grains are utilized as animal feed. Research indicates that transitioning away from animal-based diets could increase the world food supply by 49% without expanding cropland.

A Plant-Based Diet Is Considered To Be A Nutrient-Dense Food Choice.

Any diet, including plant-based, can be healthy as long as it is balanced to provide adequate nutrition. Consistently following a well-balanced, plant-based diet, which is packed with fiber, healthy fats, protein, vitamins, and minerals, can lead to various health benefits such as a lower BMI, reduced cholesterol levels, and a lower risk of chronic diseases like type 2 diabetes and heart disease.

A plant-based diet can benefit most adults and offer potential protection from certain cancers, including prostate and breast cancer.

Focusing on specific nutrients is essential when following a plant-based diet. These include protein, vitamin B12, the vitamins and minerals necessary for bone health, calcium, vitamin D, and important omega-3 fatty acids. These nutrients are not commonly found in plant foods, so you may need to obtain them from fortified foods like plant milks, spreads, and cereals.

When following a plant-based diet, it's important to remember that protein doesn't only come from meat. Many great plant-based protein sources include tofu, lentils, beans, nuts, nut butter, seeds, and quinoa.

Eat a variety of fruits and vegetables with every meal. Include whole grains like oatmeal, quinoa, farro, brown rice, or whole wheat bread. Remember to eat plenty of fruits and vegetables.

Opt for healthy fats such as olive oil, olives, nuts, nut butter, seeds, and avocados. Enjoy a ripe peach, a juicy slice of watermelon, or a crisp apple for a sweet ending to your meal.

A plant-based diet offers multiple health benefits and is a practical approach to addressing critical environmental challenges. Reducing animal product consumption can significantly lower greenhouse gas emissions, conserve water, and protect valuable ecosystems. However, it might seem like a small change; eating more plant-based foods can positively impact personal health and the planet's sustainability.

As we look to the future, let's acknowledge the significant difference our dietary choices can make and work towards building a healthier, more sustainable future for everyone. The impact of an individual's transition to a plant-based diet may seem negligible; however, the cumulative effect of our small changes can induce significant progress, encouraging a more sustainable environment for all forms of life.