Plant-based diets: a healthy and sustainable option

In a world where health and sustainability have become global priorities, plant-based diets are becoming increasingly important.áThe Commission is gaining more and more ground in this area.áThey are not only a way of eating more food. Not only do they represent a way of eating moreáIt is also a real opportunity to reduce our environmental impact. In this articleíWe explore what exactly these diets are, what benefits they bring and how they can contribute to a more sustainable future.áThe EU's commitment to a more balanced approach for people and the planet, hand-in-hand with the Spanish Academy of Nutrition and Dietetics.

Definitions

Plant-based diets encompass different types of diets that prioritise foods of plant origin. According to the Spanish Academy of Nutrition and Dietetics, these are the main categories:

Vegan diet Based exclusively on foods of plant origin to the exclusion of foods of animal origin, including those obtained by their intervention, e.g. honey.
Vegetarian diet Plant-based, but with dairy and/or eggs.
Plant-based or flexitarian diet Plant-based but includes dairy and eggs and occasionally fish, seafood and meat.
Mediterranean diet Based on foods of vegetable origin (fruit, vegetables, whole grains, olive oil, etc.) but with moderate amounts of dairy products, fish and eggs, and to a lesser extent, meat and its derivatives. It would correspond to a flexitarian diet.
Sustainable diet They promote all dimensions of people's health and well-being; have low environmental pressures and impacts; are accessible, affordable, safe and equitable; and are culturally acceptable (FAO).

Impact on health and nutrition

Plant-based diets, compared to the Western model, are associated with longer life expectancy and a lower risk of cardiovascular disease, type 2 diabetes, hypertension and certain cancers.

These diets tend to contain less salt, sugar and saturated fat, which contributes to a healthier nutritional profile. However, poor planning can lead to high consumption of processed foods such as pastries, sugary drinks or meat substitutes that are high in fat and salt.

For those following a vegan diet, it is crucial to ensure that they get enough essential nutrients, especially vitamin B12, which should be supplied through fortified foods or supplements.

Both Mediterranean and vegetarian diets, if well planned, can cover all nutritional needs at all stages of life. However, the transition to a more plant-based diet should be done under professional advice from dieticians-nutritionists to ensure a proper balance and avoid deficits.

Environmental impact and sustainability

Food accounts for between 23% and 43% of global greenhouse gas emissions. In this context, plant-based diets (vegan, vegetarian or flexitarian) offer a more environmentally friendly alternative. They are more sustainable because :

Require fewer natural resources
Promote biodiversity
Generate fewer pollutant emissions

In contrast, animal-based and ultra-processed foods have a high environmental impact, due to the intensive use of land, water and the cultivation of monocultures such as maize or soya for animal feed.

In countries such as Spain, meat consumption exceeds the recommendations, while consumption of fruit, vegetables, pulses and wholegrain cereals is insufficient. It is not a question of eliminating meat completely, but of making more conscious choices. Among meats, the most sustainable are, in order, poultry, rabbit and pork, with ruminant meats (beef, sheep, goat) coming last.
There are also sustainability and animal welfare labels that help consumers make more responsible choices.

The current Western diet is not only unsustainable, but also impacts negatively on food systems and contributes to climate change and economic inequalities within the food chain.

On the other hand, the traditional Mediterranean diet is emerging as a more sustainable dietary model thanks to its focus on fresh, local, seasonal and unprocessed foods.

It is characterised by :

Lower greenhouse gas emissions
Reduced water, land and energy consumption
Greater use of local resources

Transition to healthier and more sustainable food patterns

Although vegan or vegetarian diets can be healthy and sustainable, they are not necessarily better than the Mediterranean diet. In our environment, the most realistic and effective transition is to improve adherence to the Mediterranean diet, through small changes in our daily habits:

Reducing food waste
Increase consumption of fruit, vegetables and pulses.
Prioritise nutritional quality, environmental impact and animal welfare in animal products, rather than focusing on quantity.
Avoid ultra-processed foods high in salt, fats and sugars
Revaluing traditional cuisine, especially dishes based on vegetables and pulses.

A good suggestion is to use healthy plate infographics as a visual guide to help you make better choices every day.

Conclusion

Adopting a plant-based diet is not only a personal health decision, but also an act with positive social and environmental consequences. It is not an exclusionary choice, but a progressive and conscious transformation towards a more balanced and planet-friendly food model.

As the Acamedia Española de Nutrición y Dietética (Spanish Academy of Nutrition and Dietetics), The way to sustainable food is not through exclusion, but by improving the quality of what we eat, reducing waste and respecting our environment«.