- A large study found that adhering to the planetary health diet reduces the risk of premature death by 30%.
- Its environmental impact is also significantly lower.
- Experts say this diet provides essential vitamins and minerals that enable the body to function optimally.
- To follow this dietary pattern, you should include more plant-based proteins in your diet and consume moderate amounts of meat and dairy products.
Are you looking for a way to improve your health and reduce your carbon footprint? New research has found that the planetary health diet is associated with a lower risk of premature death and less environmental impact.
A study released this week, led by the Harvard TH Chan School of Public Health, found that people whose diets most closely adhered to the planetary health regime had a 30% lower risk of premature death than those whose adherence was lowest.
All major causes of death, including cancer, heart and lung disease, were reduced with greater adherence to this diet.
Additionally, diets adhering to the planetary health diet model had significantly lower environmental impact, including a 29% reduction in greenhouse gas emissions and a 51% reduction in land use.
The large study evaluated health data from more than 200,000 participants. They completed dietary questionnaires every four years for up to 34 years.
Their diets were assessed based on consumption of 15 food groups, including whole grains, vegetables, poultry and nuts, to quantify adherence to the planetary health diet.
Nutritionist GQ Jordan, who was not involved in the study, says these findings line up well with what we know about the power of whole foods in our diets.
“It is encouraging to see quantitative data supporting the idea that what is good for us can also be good for our planet,” she emphasizes.
The planetary health diet focuses on increasing fruits, vegetables, nuts and whole grains in your diet while keeping meat and dairy to a moderate level and processed foods to a minimum.
“It’s about balancing our nutritional needs with environmental sustainability,” Jordan surmises.
When it comes to human health specifically, the planetary health diet appears to offer many benefits.
“Having dietary habits consistent with the Planetary Health Diet will significantly reduce the risk of premature death by improving metabolic health,” says Jordan.
“This diet’s high intake of nutrient-rich, minimally processed foods like fruits, vegetables, nuts and whole grains also provides essential vitamins, minerals and antioxidants that help the body function optimally” , she says.
These nutrients help regulate blood sugar, improve cholesterol levels, and maintain healthy blood pressure, which may reduce your risk of premature death.
Jordan says the diet’s emphasis on fiber improves digestive health and helps manage body weight.
She says this is important because it mitigates the health risks associated with obesity, further reducing the risk of serious illnesses.
“Meanwhile, reducing processed foods and saturated fats from red and processed meats contributes to better lipid profiles and reduces inflammation, which is often a precursor to metabolic disorders such as type 2 diabetes and heart disease “, explains Jordan.
The study notes that all major causes of death, including cancer, heart and lung disease, were lower with greater adherence to this diet. Jordan is not surprised.
“The lower rates of cancer, heart and lung disease among those adhering to the planetary health diet may be attributed to its high content of antioxidants and fiber, which reduce oxidative stress and support heart and digestive health,” explains -she.
The inclusion of omega-3 fatty acids also plays a role. “Omega-3 fatty acids from plants and oily fish support cardiovascular health and may help reduce the risk of cancer,” says Jordan.
Vegan and vegetarian diets have gained popularity in recent years, both because of their purported health benefits and lower environmental impact.
The planetary health diet, however, differs from these two eating styles because it includes moderate amounts of meat and dairy.
Nutritionist Laura Wyness, who was not involved in the study, says meat and dairy are important sources of nutrients, including essential vitamins and minerals such as iodine, calcium, zinc , iron, vitamin B12 and selenium.
“Reducing meat and dairy without considering plant-based foods that provide essential nutrients is likely to increase the risk of insufficient intakes of certain essential vitamins and minerals,” she warns.
“Diets that aim to reduce environmental impact may result in decreased intakes and status of micronutrients that are already in short supply for some population groups,” she explains.
Likewise, Jordan says that including moderate meat and dairy consumption can be beneficial, as it may be more difficult to get certain nutrients in sufficient amounts from a strictly plant-based diet.
If you want to follow a planetary health diet, Wyness recommends making a few small changes at a time.
She says including more plant-based protein foods is a good place to start. “Adding a can of chickpeas or beans to a casserole, curry or stew will help the meat go further and save money,” she points out.
“You can also prepare a regular, entirely plant-based meal by replacing the meat with a mix of legumes and vegetables. Canned legumes provide a useful balance of plant-based protein, beneficial fiber and other essential nutrients.
She says adding lentils is another great way to add fiber and nutrients.
Jordan believes it is essential to shift protein intake from red meats to fish, poultry and plant proteins.
“Fish like salmon and mackerel are rich in omega-3 fatty acids, which benefit heart health and reduce inflammation in the body,” she points out.
“Meanwhile, incorporating a variety of nuts and seeds like almonds, flaxseeds and chia seeds can also increase protein and nutrient intake.”
Choosing whole foods over processed foods whenever possible is another big change to make.
Jordan says this means buying foods as close to their natural state as possible, like fresh fruits, vegetables, nuts, seeds and legumes. They provide essential vitamins, minerals and fiber that are often lost in processed foods.
The Planetary Health Diet is a good diet to follow if you want to improve your overall health while reducing your environmental impact.
New research suggests the diet could help reduce the risk of premature death by 30%.
Health experts say this diet provides essential vitamins and minerals that enable the body to function optimally.
You can make the change by eating more plant proteins, reducing your meat and dairy intake, and eating more whole foods.