We all know the relationship between nutrition and diseases now, while what we eat can invite some diseases, the right foods can protect us from some diseases or help us recover Decently.
But did you know that nutrients also have an impact on planetary health?
Current scientific studies now agree on this issue. Let’s take a look together at how nutrition affects both our health and the health of the planet.
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Plant Foods Can Support Human Health
What if I said that a plant-based diet reduces the risk of death? Yes, you heard that right. Increasing compliance with a plant-based diet can reduce the risk of all-cause deaths by 10% and the risk of coronary heart disease-related deaths by 23%. How? Vegetable food sources are rich in vitamins and minerals, as well as fiber, polyunsaturated fats, oligosaccharides. In particular, the reduction of cardiovascular diseases, cholesterol, obesity is associated with a greater preference for vegetable sources. Animal sources pose a danger about obesity and cardiovascular diseases, especially with their high saturated fat content.
We Also Have to Think about the Planet
Studies say that animal-derived products in particular are much less sustainable options for the environment, but we know that animal-based foods are in serious demand. Although it may seem difficult to reset the habitual consumption of animal foods for many years at once, it is gratifying to see that the transition to plant-based nutrition has been on the agenda more in recent years.
The global food system is also at the root of problems such as the climate crisis, pollution, and biodiversity decline. According to studies, switching to plant-based diets consisting of whole foods can reduce greenhouse gas emissions by 80%, thereby reducing the footprint we leave on the planet. Animal meat, especially beef, requires a high amount of energy, land, water usage, while vegetables, which cost nature much less, are considered land-protective foods. The transition to plant-based diets is being proposed globally for both health and sustainability.
How About a Plant-Based Diet?
Defining a plant-based diet is actually very simple. As we can understand from the name, it covers a dietary pattern in which animal-derived foods are reduced or not consumed at all, and vegetable foods such as cereals, oil seeds, legumes, vegetables and fruits are consumed instead.
There are many types of plant-based diets available: DASH, Mediterranean diet, Nordic diet, vegan/vegetarian diet… The basic logic of these diets is also similar to each other. They contain fruits, vegetables, whole grains, dried legumes, oil seeds in high amounts, while they contain animal nutrients at medium-low levels. We are familiar with the Mediterranean diet closely due to our culture. When we adjust the amount of nutrients in the Mediterranean diet correctly, a very healthy eating plan can be created for both the planet and ourselves.
Pay Attention to These in Plant-Based Nutrition!
It is stated that plant-based diets in the world have fewer risks such as heart diseases. But it’s worth reminding one point: not every plant-based diet means the same, so it wouldn’t be right to say that every plant-based product is absolutely healthy.
Individuals who eat a plant-based diet usually consume much lower amounts of total calories, total protein, saturated fat, added sugar. It is quite natural to observe that health risks also decrease with the decrease in saturated fat, added sugar consumption in this way, but unfortunately, we cannot expect individuals who start consuming more added sugar and processed foods to be healthier when I say not to consume animal products.
Another point that should be considered in plant-based diets is what are the food groups that are banned or not consumed. As with all diets in which any food group is excluded from nutrition, there is a possibility of some vitamin and mineral deficiencies in plant-based diets.
When eating a plant-based diet, nutrients such as B-group vitamins (B2, B3, B5, B6, B12), zinc, selenium, phosphorus may be insufficient. Although protein, omega-3, iron and zinc intakes may usually seem sufficient in quantity in a plant-based diet, it is important to recognize that the bioavailability of these nutrients is lower compared to animal products. At this point, it is very important to analyze the nutrition correctly and add plant-based alternatives or supplements that can meet the need instead of non-consumed food groups.
What You Need to Do To Adapt To a Plant-Based Diet:
In order to eat a plant-based diet, it is necessary to review current consumption habits first. Since scientific studies are gaining intensity in Europe and America, the average consumption mentioned may exceed the recommendations, but we know that the consumption amounts of meat and dairy products may remain limited in our country, that is, average consumption may be below the recommended levels. So, it may be a healthier option to treat plant-based nutrition as not removing all animal sources from your life, but not consuming more than you need.
Here are 4 items you should pay attention to when switching to a plant-based diet:
1. Be aware of the foods you consume and the frequency of consumption.
2. Try to replace animal foods with plant-based alternatives. For example, do not prefer animal fats, if you constantly eat meat/chicken/fish, you can increase your vegetable protein intake by consuming dried legumes.
3. Beef leaves the biggest impact on the planet remember, try to choose white meats such as chicken/fish instead of red meat.
4. Don’t waste the nutrients! No matter what source it’s from, a food you waste is a waste of water and energy.
