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.
Plant-based eating encompasses different types of diets that prioritise plant-based foods. According to the Spanish Academy of Nutrition and Dietetics, these are the main categories:
Plant-based diets, compared to the Western model, are associated with a longer life expectancy and a lower risk of cardiovascular disease, type 2 diabetes, hypertension, and certain types of cancer.
These diets tend to contain less salt, sugar, and saturated fats, which contributes to a healthier nutritional profile. However, poor planning can lead to a high consumption of processed foods such as pastries, sugary drinks, or high-fat, high-salt meat substitutes.
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 the Mediterranean and vegetarian diets, if well-planned, can meet all nutritional needs at all stages of life. However, the transition to a more plant-based diet should be undertaken with professional advice from dietitians-nutritionists, to ensure adequate balance and avoid deficiencies.
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:
In contrast, animal products and ultra-processed foods have a significant environmental impact, due to the intensive use of land, water, and the cultivation of monocultures like maize or soy for animal feed.
In countries like Spain, meat consumption exceeds recommendations, while fruit, vegetable, legume or whole grain consumption is insufficient. It's not about eliminating meat completely, but about making more conscious choices. Among meats, the most sustainable are, in order, poultry, rabbit and pork, with ruminant meats (beef, lamb, goat) being the least sustainable.
There are also sustainability and animal welfare labels which help consumers make more responsible choices.
The current Western diet is not only unsustainable but also negatively impacts food systems, contributes to climate change, and exacerbates 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 minimally processed foods.
It is characterised by :
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:
A good suggestion is to use infographics of the healthy plate as a visual guide to help make better choices each day.
Adopting a plant-based diet is not just a personal health decision, but also an act with positive social and environmental consequences. It is not an exclusive choice, but a progressive and conscious transformation towards a more balanced and planet-friendly food model.
As pointed out by the Spanish Academy of Nutrition and Dietetics, «The path to sustainable eating is not about exclusion, but about improving the quality of what we eat, reducing waste, and respecting our environment.».
