{"id":39062,"date":"2025-05-05T11:08:54","date_gmt":"2025-05-05T09:08:54","guid":{"rendered":"https:\/\/www.edenred.es\/?p=39062"},"modified":"2025-05-05T15:07:10","modified_gmt":"2025-05-05T13:07:10","slug":"dietas-basadas-plantas-opcion-saludable-sostenible","status":"publish","type":"post","link":"https:\/\/www.edenred.es\/en\/blog\/dietas-basadas-plantas-opcion-saludable-sostenible\/","title":{"rendered":"Plant-based diets: a healthy and sustainable option"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"39062\" class=\"elementor elementor-39062\" data-elementor-post-type=\"post\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1afcb0fb e-flex e-con-boxed e-con e-parent\" data-id=\"1afcb0fb\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c8efc78 elementor-widget elementor-widget-text-editor\" data-id=\"2c8efc78\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>In a world where health and sustainability have become global priorities, plant-based diets are becoming increasingly important.<span data-contrast=\"auto\">\u00e1<\/span>The Commission is gaining more and more ground in this area.<span data-contrast=\"auto\">\u00e1<\/span>They are not only a way of eating more food. Not only do they represent a way of eating more<span data-contrast=\"auto\">\u00e1<\/span>It is also a real opportunity to reduce our environmental impact. In this article<span data-contrast=\"auto\">\u00ed<\/span>We explore what exactly these diets are, what benefits they bring and how they can contribute to a more sustainable future.<span data-contrast=\"auto\">\u00e1<\/span>The EU's commitment to a more balanced approach for people and the planet, hand-in-hand with the <b>Spanish Academy of Nutrition and Dietetics<\/b>.\u00a0<\/p><h2><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\"><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\"><span lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\">Definitions<\/span><span data-ccp-props=\"{&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span> <\/span> <\/span><\/h2><p><span style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\" data-contrast=\"auto\">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:\u00a0<\/span><\/p><ul><li><span style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\" data-ccp-props=\"{&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\"><strong>Vegan diet<\/strong> Based exclusively on foods of plant origin to the exclusion of foods of animal origin, including those obtained by their intervention, e.g. honey.\u00a0<\/span><\/li><li><strong>Vegetarian diet<\/strong> Plant-based, but with dairy and\/or eggs.\u00a0<\/li><li><strong>Plant-based or flexitarian diet<\/strong> Plant-based but includes dairy and eggs and occasionally fish, seafood and meat.\u00a0<\/li><li><strong>Mediterranean diet<\/strong> 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.\u00a0<\/li><li><strong>Sustainable diet<\/strong> 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).\u00a0<\/li><\/ul><h2>Impact on health and nutrition\u00a0<\/h2><p>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.\u00a0<\/p><p>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.\u00a0<\/p><p>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.\u00a0<\/p><p>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.\u00a0<\/p><h2><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\"><span lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\">Environmental impact and sustainability <\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span> <\/span><\/h2><p>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 :\u00a0<\/p><ul><li>Require fewer natural resources\u00a0<\/li><li>Promote biodiversity\u00a0<\/li><li>Generate fewer pollutant emissions<\/li><\/ul><div>\u00a0<\/div><p>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.\u00a0<\/p><p>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.\u00a0<br \/>There are also sustainability and animal welfare labels that help consumers make more responsible choices.\u00a0<\/p><p>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.\u00a0<\/p><p>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.<\/p><p>It is characterised by :\u00a0<\/p><ul><li>Lower greenhouse gas emissions<\/li><li>Reduced water, land and energy consumption\u00a0<\/li><li>Greater use of local resources\u00a0<\/li><\/ul><h2>Transition to healthier and more sustainable food patterns\u00a0<\/h2><p>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:\u00a0<\/p><ul><li>Reducing food waste\u00a0<\/li><li>Increase consumption of fruit, vegetables and pulses.\u00a0<\/li><li>Prioritise nutritional quality, environmental impact and animal welfare in animal products, rather than focusing on quantity.<\/li><li>Avoid ultra-processed foods high in salt, fats and sugars<\/li><li>Revaluing traditional cuisine, especially dishes based on vegetables and pulses.\u00a0<\/li><\/ul><div>\u00a0<\/div><p>A good suggestion is to use healthy plate infographics as a visual guide to help you make better choices every day.\u00a0<\/p><h2>Conclusion\u00a0<\/h2><p>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.\u00a0<\/p><p>As the<strong> Acamedia Espa\u00f1ola de Nutrici\u00f3n y Diet\u00e9tica (Spanish Academy of Nutrition and Dietetics)<\/strong>, The way to sustainable food is not through exclusion, but by improving the quality of what we eat, reducing waste and respecting our environment\u00ab.\u00a0<\/p><h4>\u00a0<\/h4><h4 style=\"padding-left: 280px;\"><span data-teams=\"true\">Want to know more about healthy and sustainable food?<\/span><span data-teams=\"true\">\u00a0<\/span><span data-teams=\"true\"><br \/><\/span><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1b8c14b e-flex e-con-boxed e-con e-parent\" data-id=\"1b8c14b\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-353b472 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"353b472\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.edenred.es\/en\/food-programme\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Discover our FOOD Programme!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Plant-based diets reduce health risks and environmental impact. The key: a well-planned and well-advised transition.<\/p>","protected":false},"author":3,"featured_media":39073,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200],"tags":[],"class_list":["post-39062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dietas basadas en plantas: una opci\u00f3n saludable y sostenible<\/title>\n<meta name=\"description\" content=\"Las dietas basadas en plantas reducen riesgos de salud y el impacto ambiental. 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