Plant-Based Foods: Good for Your Health and the Environment

Research has shown that plant-based diets can help reduce the risk of diseases such as diabetes and heart disease. A plant-based diet does not mean you have to be vegetarian or vegan. It means choosing more fruits, vegetables, grains, nuts, seeds and beans in your diet instead of foods from animals (like red meat and poultry).

Plants contain fiber (fruits and vegetables), healthy fats (avocados, nuts and seeds), proteins and carbohydrates (beans, lentils, quinoa, tofu, chickpeas, veggie burgers, nuts and seeds) which can help manage blood sugar, cholesterol, blood pressure and weight.
 
Studies have also shown that consuming more plant than animal proteins is beneficial for the environment. Raising animals for food typically requires more land, water and fuel to produce the amount of meat expected from the population. This usage contributes to the emission of greenhouse gasses (e.g. methane from cow manure) and this negatively affects the climate by raising the temperature of the earth.
 
What can you do to help the environment and your health? Incorporate more plants into your diet. Cut down on your portion of meat and add more produce to your meals. Here are some tips to get started:

START WITH A PLANT-BASED BREAKFAST:

• Have a plant-based protein smoothie: blend frozen mixed berries and spinach with nut butter and soy or almond milk
• Swap in avocado: use this healthy fat instead of bacon with your morning eggs

 
REDUCE THE MEAT IN CLASSIC DISHES: ​

• For example, in chicken broccoli ziti reduce the portion of chicken by ¼ or ⅓ and replace what was reduced with extra frozen broccoli

Tip: frozen vegetables (and fruit) contain just as many vitamins and minerals as fresh ones. Also, frozen can often be less expensive than fresh produce.

USE MEALS THAT NATURALLY FEATURE BEANS:

• Go simple with rice and beans: rice options include white, brown and wild varieties. Pair with your choice of beans (e.g. black beans, kidney beans, white beans) with veggies.
• Try pasta fazool (a meatless pasta dish with beans) 

REFERENCES:
Bačėninaitė D, Džermeikaitė K, Antanaitis R. Global warming and dairy cattle: how to control and reduce methane emission. Animals (Basel). 2022;12(19):2687. 
Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015; 63(3):957-62. 
Jain R, Goomer S. Nutritional and health benefits of plant proteins: a review. Plant Archives. 2020; 20:160-162. 
Kahleova, H, Fleeman, R, Hiozkova, A et al. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutr Diabetes. 2018; 8(1): 58. 
Sabaté J, Sranacharoenpong K, Harwatt H, Wien M, Soret S. The environmental cost of protein food choices. Public Health Nutrition. 2015;18(11):2067-2073. 
Stehfest, E, Bouwman, L, van Vuuren, DP et al. Climate benefits of changing diet. Climatic Change. 2009; 95: 83–102. 

By Celine Delaronde, MS
MGH Dietetic Intern