Plant-Based Diets: Benefits for Your Health and the Environment

Written By: Erin Mraz – Department of Social and Behavioral Sciences, Temple University; Leah M. Schumacher, PhD – Department of Social and Behavioral Sciences, Temple University

---

What we eat doesn’t just affect our bodies. It also affects the health of our planet. Plant-based diets are gaining attention for their potential to reduce chronic disease risk while also lowering impact on the environment. But what does “plant-based” really mean, is it beneficial, and is it the right choice for you?

What is a Plant-Based Diet?

A plant-based diet (PBD) promotes eating food from plants such as fruits, vegetables, whole grains, legumes (such as beans, peas, and lentils), and nuts while also limiting animal products, especially red meat which is high in unhealthy fats.

Before we dive into types of PBDs, here are a couple of terms that are helpful to know:

• Processed foods have been changed from their natural state through processes such as adding other ingredients like preservatives. Examples include bread, breakfast cereal, and chips.
• Whole foods are the opposite of processed foods. They are kept as close to their natural state as possible. Examples include fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. A good way to know if a food is whole is to ask yourself if you can find it in nature.
• Refined grains are not whole because one or more of their three key parts (bran, germ, or endosperm) has been removed. Examples include white flour, white bread, and white rice.

There are several types of PBDs:

• Vegetarian diet does not include meat or seafood.
• Pescatarian diet is similar to vegetarian diet but does include seafood.
• Semi-vegetarian or flexitarian diet includes whole foods, meat and other animal products in moderation, and limited processed foods.
• Mediterranean diet promotes whole foods, olive oils, and limited meat and seafood.
• Vegan diet includes no animal products, including no meat, seafood, dairy or eggs.

Benefits of Plant-Based Diets

Health Benefits

Some research suggests that PBDs, especially the vegan diet, support weight loss, lower risk of ischemic heart disease, and improve blood sugar and cholesterol levels. However, other studies highlight how a balanced diet with whole foods and healthy animal products like fish and dairy can support nutritional needs such as protein, vitamin B12, iron, and calcium.

Environmental Benefits

Plant-based diets generally have a lower carbon footprint, meaning they harm the environment less than animal-based diets. In fact, meat has the greatest negative environmental impact among all foods. Even a reduction in meat consumption has been shown to have a positive effect on the environment, demonstrating how small changes can make a large impact.

Not All Plant-Based Diets Are Created Equally

While there are multiple ways to practice plant-based eating, not all PBDs are equally healthy. PBDs that involve mainly whole foods and limited processed foods generally provide more health benefits compared to PBDs involving refined grains, snacks, and desserts.

Not all plant-based foods are equally environmentally friendly either. Plant-based foods that are highly processed such as alcohol, sugary drinks, and salted snacks contribute to negative environmental impact more than healthy plant-based foods.

Ready to adopt a PBD but unsure where to start?

• Replace refined grains with whole grains to slow your body’s breakdown of food, improve cholesterol levels, and improve blood sugar levels: For example, try choosing brown rice over white rice, or eating oatmeal with fruit for breakfast instead of sugary cereals. These items can be bought in bulk to save.
• Mix in more plant-based proteins: Instead of ground beef in tacos, try lentils or black beans which are high in protein and fiber and are inexpensive. For breakfast, try peanut butter and a banana on whole wheat toast or tofu scramble instead of eggs.

Overcoming Barriers You May Face

• If you find it difficult to reduce animal products and processed foods: No need to give them up entirely! Try strategies like “Meatless Mondays” where you choose one day of the week to eat only plant-based foods.
• If you find it takes more time to prepare plant-based meals: Try out one-pan and slow cooker meals that don’t take much effort.
• If other members of your household follow different diets: Find common ground. For example, dishes like tacos, salads, and grain bowls allow family members to mix and match ingredients.
• If you don’t enjoy the taste of plant-based meals: Use seasonings such as garlic, lemon juice, soy sauce, and spices for more flavor. You can also try different cooking methods such as baking or sauteing.

Remember: Moderation is key!

A plant-based approach can benefit both your health and the environment, but don’t pressure yourself to take extreme measures. Whether it’s trying a meatless meal once a week or adding an extra serving of vegetables to dinner, small shifts can make a large difference. You can also build on small successes over time. This Earth Month, challenge yourself to try one plant-based habit!

---

More Articles

« Back to Healthy Living