In many universities around the world, the diet of the future is currently being studied, both to preserve our health and to protect the environment around us. Basically, this diet will be characterized by an increased consumption of plant-based foods and a reduction in animal-based foods. From a health perspective, there is overwhelming scientific evidence in favor of the benefits of a plant-based diet. Several studies have shown that such a diet can reduce the risk of chronic diseases, including heart disease, diabetes, and some cancers.
Our health and that of our planet also depends on the food choices we make every day
By incorporating more fruits, vegetables, whole grains, legumes, nuts and seeds into our diet, we provide our bodies with essential nutrients, fiber and protective substances that strengthen the immune system and promote overall health. Cardiovascular disease is the leading cause of death worldwide. A plant-based diet rich in vegetables, legumes and fruits has been shown to lower blood pressure and cholesterol levels, significantly reducing the risk of heart attack and stroke.
An example of a plant-based diet is the Mediterranean Diet, known to reduce the incidence of chronic diseases, promote longevity, and help maintain a healthy weight. The Mediterranean diet is one of the most studied and well-known dietary patterns in the world in which the combination of certain foods, with additive or synergistic effects, is strongly related to health. It is not a rigid and unique nutritional model, but rather a set of traditional eating habits followed in Mediterranean countries. These common habits include a high consumption of plant foods such as fruits, vegetables, grains, legumes, nuts and seeds; fresh and minimally processed foods, preferably in season; moderate consumption of dairy products, eggs, fish and poultry; a low amount of red meat; and the main use of olive oil as a source of fat.
Past and recent research has confirmed the benefits of the Mediterranean Diet on cardiovascular health, including risk factors such as obesity, hypertension, metabolic syndrome, and dyslipidemia. Adopting this diet has been associated with a reduction in mortality, especially cardiovascular mortality, thus contributing to increased longevity. It has also been linked to a slowing of age-related cognitive decline and a lower incidence of neurodegenerative disorders, particularly Alzheimer’s disease.
In addition to the focus on human health, the impact of food choices on the environment must also be considered. It is clear that adopting a plant-based diet, limiting but not completely eliminating foods of animal origin, is one of the most effective ways to reduce our ecological footprint. Animal foods provide essential nutrients such as high-quality protein, vitamin B12, iron, and omega-3 fatty acids, which can be difficult to obtain from a plant-based diet alone. In addition, if we consider the essential amino acids that a food provides as a key parameter in assessing the environmental footprint as in an article published in nature in 2016, the ecological footprint of animal-derived foods is roughly similar. So it is essential to recognize their nutritional value, but the recommendation of leading scientific government organizations to consume them in moderation remains. Small portions can provide the necessary nutrients without overburdening health and the environment.
It is essential to maintain a balanced perspective on the importance of a plant-based diet for health and the environment. The goal is to fill at least three-quarters of our plate daily with plant-based foods and devote a maximum of one-quarter to animal-based foods. Only in this way can we contribute to a healthier and more sustainable future for ourselves and the next generations.
Learn more
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- Martini D. Health Benefits of Mediterranean Diet. Nutrients. 2019 Aug 5;11(8):1802. doi: 10.3390/nu11081802. PMID: 31387226; PMCID: PMC6723598.
- Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021 Sep;290(3):549-566. doi: 10.1111/joim.13333. Epub 2021 Aug 23. PMID: 34423871.
- Tessari P, Lante A, Mosca G. Essential amino acids: master regulators of nutrition and environmental footprint? Sci Rep. 2016 May 25;6:26074. doi: 10.1038/srep26074. PMID: 27221394; PMCID: PMC4897092.
