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Lately, more and more people are realising how much our food choices affect both our health and the planet. With rising rates of chronic diseases and environmental issues, turning to plant-rich diets is a key strategy for improving our well-being and supporting sustainability.
Despite dietary guidelines, many populations continue to fall short in key nutritional areas. On average, every age group in the UK falls about a third short of the daily recommended fibre intake [1], while almost 75% of people aged 45-74 in England are overweight or obese [2].
45% of the U.S. population lacked sufficient vitamin A, 46% for vitamin C, 95% for vitamin D, 84% for vitamin E, and 15% for zinc.” [3]
In this piece, we'll explore the health and sustainability benefits of plant-rich diets.
There is no single definition of a plant-rich diet. It is however generally accepted that a plant-rich diet consists of foods derived from plants including vegetables, grains, legumes, nuts, seeds, fruit, and meat alternatives with modest consumption of meat, fish, eggs and dairy products.
Increasing scientific consensus suggests that a diet that is rich in plant-based foods and contains fewer foods from animal sources is significantly more beneficial for our health and the environment [4] and can address some of the worrying stats above.
Plant-rich diets are associated with:
Reduced inflammation [5]
Reduced risk of heart disease and stroke [6,7]
Reduced greenhouse gas emissions [8]
Reduction in freshwater withdrawal [8]
Reduced blood cholesterol [9]
Good gut health / diverse gut microbiota [10]
Improved biodiversity [11]
Reduced risk of cancer [12]
Reduced obesity / lower BMI [13]
Reduction in land use for agriculture [14]
Reduced deforestation [15]
Of course not all plant-rich diets are healthy. Consideration must be given to the types and quality of the plant foods concerned. Refined grains, and sugar-sweetened beverages, snacks and confectionery are foods that can still be considered “plant-based” as they or their ingredients originate from plants and may be free from animal products but they are classed as high in fat sugar and salt (HFSS).
The increasing global awareness of the importance of plant-rich diets for health and sustainability benefits has generated considerable enthusiasm for the adoption of plant-rich diets in their many forms (vegan, flexitarian, vegetarian pescatarian, ovo-vegetarian, lacto-vegetarian and lacto-ovo-vegetarian) [16].
A recent survey of more than 7,500 people in 10 European countries found that 7% of respondents follow a completely plant-based diet, 46% have already reduced their meat consumption, and 40% plan to do so in the future, while 30% intend to reduce their dairy consumption, and 30% of the respondents identified as flexitarians [17].
Many national and local governments, as well as food service providers, are also now changing their nutritional guidelines to advocate for diets with reduced consumption of animal products. At an international level, recent reports from the United Nations [18] WHO [19] and FAO [20].
Despite the growing awareness of the benefits of plant-rich diets, there remains a significant percentage of consumers who still under-consume healthy plant-based foods and over consume meat, dairy and foods high in fat, sugar and salt [21].
The main reasons given by consumers as barriers to shifting to a plant-rich diet include:
The belief that humans, in particular men, need to eat lots of meat
A belief that plant-based foods are not filling enough.
An expectation that plant-based foods are not tasty, they have not enjoyed them in the past.
A belief that plant-based foods do not provide enough strength or energy.
The experience of finding that plant-based foods are not available when eating out.
The situation that their partner or family won’t eat plant-based foods.
On average, women are more willing to adopt a plant-rich diet than men, as are people who have already reduced their consumption of animal-based foods [16].
Many consumers are living in food environments with limited choices, compounded by situations of stress and poverty. In these instances, it is key that government and industry work together to implement policies that will aid in improving choice and encourage lifestyle change.
There are still actions that we can take to break down the barriers. These include:
Emphasise the health benefits of shifting to a diet that is predominantly made up of plants.
Explain why the lay beliefs and myths are not accurate and potentially damaging to your health.
Don’t use fixed terms such as vegan and vegetarian - help people to understand it is not all or nothing.
Educate consumers about the global sustainability benefits from reduced meat consumption.
For people who are new to plant-rich diets and who currently eat animal products frequently, it might be easier to make a gradual shift by adopting ‘plant-forward’ eating, where meat is not excluded, but is not the central feature of the meal. Gradual reductions are easier than highly restrictive diets, and they also allow for religious and culturally appropriate forms of a plant-rich diet.
Well-planned plant-rich diets can offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fibre and phytonutrients. However, vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.
Individuals should preferably choose whole grains over refined grains; whole fruits over fruit juices; unrefined non-tropical vegetable oils (rich in mono-and polyunsaturated fatty acids) such as olive and sunflower oil over coconut oil and partially hydrogenated oils; and unsweetened beverages such as water, coffee or tea over fizzy drinks and other sugar-sweetened beverages.
Eat lots of vegetables. Around half your plate - with lots of different colours.
Try meat substitutes such as tofu, tempeh and seitan which are good sources of protein.
Use meat as a flavour booster instead of the centrepiece of the meal.
Try out wholegrains such as oatmeal, quinoa or buckwheat for breakfast with fresh fruit, nuts and seeds.
Switch from beef and lamb to beans and pulses or half meat/half beans. Avoid processed red meats.
Substitute dairy products with fortified plant-based alternatives.
Increase your number of meat-free meals, aim to start with 3 per week and work your way up from there.
Snack on a variety of fruits such as berries and crunch vegetables such as carrots and hummus.
In summary, adopting a plant-forward diet is all about slowly incorporating more plant- rich foods into your meals. This approach emphasises making small, manageable changes, it's not about making a huge change all at once. Beyond the numerous health benefits, such as a reduced risk of chronic diseases, you'll also be helping the planet.
Public Health England. National Diet and Nutrition Survey: Results from years 9 to 11 (2016/2017 to 2018/2019) Date Accessed: 18/06/2024.[ Available from: https://assets.publishing.service.gov.uk/media/5fd23324e90e07662b09d91a/NDNS_UK_Y9-11_report.pdf]
NHS Digital. Health Survey for England 2021. Date Accessed: 18/06/2024. [ Available https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2021/health-survey-for-england-2021-data-tables]
Reider C et al. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020 Jun 10;12(6):1735.
Willett W, et al. 2019. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems Lancet. 2019;393(10170):447-92.
Medawar E et al. The effects of plant-based diets on the body and the brain: a systemic review. Transl Psychiatry. 2019:9(1):226
Perez-Cornago, A et al. Plant foods, dietary fibre and risk of ischaemic heart disease in the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort. Int J Epidemiol. 2021;50(1):212-22.
Tong TYN, et al. The associations of major foods and fibre with risks of ischaemic and haemorrhagic stroke: a prospective study of 418329 participants in the EPIC cohort across nine European countries. Eur Heart J. 2020;41(28):2632-40.
Springmann M, et al. Options for keeping the food system within environmental limits. Nature. 2018;562(7728):519-25.
Bergeron N, et al. Effects of red meat, white meat and non-meat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomised controlled trial. Am J Clin Nutr. 2019;110(1):24-33.
Tomova A, et al. The effects of vegetarian and vegan diets on gut microbiota. Front Nutr. 2019;6:47.
Tilman D, et al. Future threats to biodiversity and pathways to their prevention. Nature. 2017;546(7656):73-81.
Segovia-Siapco G, et al. Health and sustainability outcomes of vegetarian dietary patterns: a revisit of the EPIC-Oxford and the Adventist Health Study-2 cohorts. Eur J Clin Nutr. 2019;72(Suppl 1):60-70.
Qian F, et al. Association between plant-based dietary patterns and risk of type 2 diabetes: a systematic review and meta-analysis. JAMA Intern Med. 2019;179(10):1335-44.
Poore J, et al. Reducing food’s environmental impacts through producers and consumers. Science. 2018;360(6392):987-92.
Gerber P, et al. Tackling climate change through livestock: a global assessment of emissions and mitigation opportunities. Rome: Food and Agriculture Organization of the United Nations (FAO); 2013.
Smart Protein Project. What consumers want: a survey on European consumer attitudes towards plant-based foods. 2021.
Intergovernmental Panel on Climate Change (IPCC). Title. 2022.
World Health Organization, European Office for the Prevention and Control of Noncommunicable Diseases. Plant-based diets and their impact on health, sustainability and the environment: a review of the evidence. Copenhagen: WHO Regional Office for Europe; 2021.
Gerbe PJ, et al. Tackling climate change through livestock: a global assessment of emissions and mitigation opportunities. Food and Agriculture Organization of the United Nations (FAO); 2013.
Perez-Cueto F, et al. How barriers towards plant-based food consumption differ according to dietary lifestyle: findings from a consumer survey in 10 EU countries. Int J Gastronomy Food Sci. 2022;29:100587.
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