While we do love a good steak, we strongly believe that the majority of any meal should come from plants. We advise our clients to make vegetables and fruits two-thirds of each meal. This approach is a great way to eat fewer calories while feeling full. Author Sharon Palmer explains why eating more plants is beneficial for both your health and the environment.
What’s the best diet for optimizing human health and preserving our planet? Increasingly, it’s becoming clear that we need to reduce our meat consumption and focus more on whole plants. Many experts, from best-selling authors to the U.S. Department of Agriculture, stress the importance of eating more plants.
For the first time, various nutrition authorities, including the Academy of Nutrition and Dietetics, along with registered dietitians, researchers, and academics, all agree that a plant-focused diet is ideal for health and well-being. Scientific studies back this up, showing that plant-based diets reduce the risk of cardiovascular disease, diabetes, Alzheimer’s, cancer, and obesity. Add the environmental perks—like needing fewer resources to produce plant-based food—and it’s clear that more plant-based eating is beneficial.
Plant-based diets, including veganism, have gained popularity, partly thanks to endorsements from celebrities. Notably, figures like Oprah, who even got her staff to try veganism for a week, Alicia Silverstone, and Ellen Degeneres publicize the benefits of these diets. The appeal of plant-based diets is that they can be personalized to fit a wide range of preferences, from full veganism to less strict versions like Lacto-Ovo vegetarianism, pescatarianism, and even semi-vegetarianism.
Given this flexibility, many people can incorporate more plants into their diets without giving up animal products entirely. Efforts like the Meatless Monday campaign encourage everyone—not just vegetarians—to eat less meat, suggesting simple changes like skipping meat one day a week.
Although only about 5% of U.S. adults are vegetarians, with half of those being vegans, a larger number of people are eating animal-free meals more frequently. According to a recent poll, 16% of adults report that they don’t eat animal flesh at over half of their meals.
Historically, humans have always had a close relationship with plants. Early humans ate a variety of plants like seeds, grains, and fruits, which not only nourished them but also helped to propagate these plants. Modern scientists now understand that these plants offer bioactive compounds that protect human health. For example, compounds like resveratrol in grape skins and anthocyanins in blueberries provide antioxidants and anti-inflammatory benefits.
Studies consistently show that diets rich in plant foods are linked to lower disease risks. Specific plant compounds have been found to protect against conditions like macular degeneration and prostate cancer. Importantly, the benefits come from consuming whole plant foods, which offer a complex mix of nutrients that work together in ways that isolated supplements cannot replicate.
Many traditional diets around the world are plant-based, and in less developed countries where traditional diets are still common, people experience lower rates of chronic diseases. However, when people from these regions adopt a Western diet, which is high in meat and processed foods, their health deteriorates.
Americans consume meat at more than three times the global average, a trend that has contributed to a host of health problems. Over the years, portion sizes have increased dramatically, and this overconsumption of meat has been linked to elevated risks of heart disease, type 2 diabetes, certain cancers, and metabolic syndrome. Some carcinogenic compounds in cooked and processed meats are partly to blame, as is the absence of healthful plants in these diets.
Given the mounting evidence, health experts suggest reducing meat intake. Research shows that vegetarian diets are completely healthful and offer several advantages, including lower cholesterol and blood pressure, reduced risk of heart disease and diabetes, and lower overall body weight.
Early humans did rely on animal foods, but these were wild and lean, unlike today’s meat, which often comes from confined animal feeding operations (CAFOs). These practices are not only inhumane but also environmentally harmful, contributing to greenhouse gas emissions, water pollution, and deforestation.
Eating fewer animal products can significantly reduce one’s carbon footprint. Studies show that plant-based diets are far less taxing on the environment than diets rich in animal foods. For instance, producing 1 calorie from beef requires 40 calories of fossil fuel, whereas producing 1 calorie from grains only requires 2.2 calories of fuel. Consequently, plant-based diets are more sustainable and can help address global hunger issues.
Ultimately, our eating habits must change to benefit both human health and the environment. By focusing on a variety of whole plant foods, we can create a balanced diet that supports our well-being and the sustainability of our planet.