Everyone wants to be healthy, and if you’re like most people, you probably care about the health of the planet. New research suggests that certain dietary choices may actually have a positive impact on both your body and the planet.
According to a recently published study, American Journal of Clinical Nutrition The Planetary Health Diet has been found to reduce the risk of premature death by 30% and lower the risk of death from cancer, heart disease and lung disease.
Understanding the Planetary Health Diet
The Planetary Health Diet is pretty simple: eat mostly plant-based foods like fruits, vegetables, whole grains, nuts and seeds. That doesn’t mean you can’t eat meat; moderate amounts of animal products are allowed.
The study analyzed the health and data of 200,000 participants who filled out food diaries over a 34-year period.
Researchers assessed how well people followed the Planetary Health Diet using 15 food groups, including whole grains, vegetables, chicken and nuts.
The study also showed a correlation between those who adhered most closely to this diet and positive impacts on the environment, with a 29% reduction in greenhouse gas emissions, a 21% reduction in fertilizer needs and a 51% reduction in arable land use.
Health Benefits of the Planetary Health Diet
Is the Planetary Health Diet really as beneficial as recent headlines have made it out to be? We asked Brookell White, R.D., of MyFitnessPal, to decipher the science and tell us everything you need to know.
“A diet high in plant-based foods and low in highly processed foods, sugar, and red meat is generally a good choice for most people,” White says. “The Planetary Health Diet appears to be a healthy, balanced diet.”
White agrees with the researchers’ main findings. Continuing with the program may help reduce the risk of certain preventable diseases.
“This diet is similar to the Mediterranean diet. DASH diet“Both are often recommended for people at risk for common metabolic disorders, including heart disease and obesity,” White says. Has been shown to reduce the risk of these diseases.”
The biggest difference with the Planetary Health Diet, White said, is that the Mediterranean diet emphasizes monounsaturated fats, found in foods like oily fish and olive oil.
Who can benefit from the Planetary Health Diet?
White says that while you should always consult with your doctor before starting a new diet, the Planetary Health Diet is a good program for most people, but it could be especially beneficial for those who have or are at risk for heart disease, metabolic disorders, or obesity.
“Not only could this diet be great for people who are at risk for these diseases, but it could also be great for most people in general because it’s a great eating pattern that’s high in whole foods,” White says.
Is the Planetary Health Diet effective for weight loss?
One attractive aspect of the Planetary Health Diet is its weight management potential.
“This diet includes a number of low-calorie foods, and for most healthy people, weight loss will translate to a reduction in total calories,” White says. The low calorie and high fiber content of these foods means: It makes you feel full and satisfied, which aids in weight loss.
But not controlling portion size can lead to weight gain. “Aside from overeating in general, I don’t see any specific eating patterns that would lead to weight gain for most people if this diet is followed correctly,” White says. “Any diet with a calorie surplus is likely to lead to weight gain.”
Planetary Health Diet Challenges
This isn’t really news People should eat less meat for the sake of their health and the environmentBut that’s easier said than done, especially if you don’t want to sacrifice protein.
The average American is about 4.5 pounds of meat per weekWhile the latest research doesn’t state the exact amount of meat that can be included in the Planetary Health Diet, there’s good reason to think it’s less than that.
“Similar dietary studies “We recommend no more than 3 ounces of red meat and 8 ounces of chicken per week,” White says, which equates to less than a pound of meat per week.
“This equates to one cooked beef patty and two small chicken breasts.”
A dramatic reduction in meat intake could be tough for many people.
“If you’re following the Planetary Health Diet, we recommend gradually reducing your meat intake – slowly working your way up to only eating chicken or red meat three times a week over time, making it more likely you can maintain this diet,” White says.
Fun factDid you know that MyFitnessPal has one of the largest food databases in the world with over 19 million foods? Tracking proteins Find out more on the app!
Another thing to consider is protein intake: If your goal is to lose fat while maintaining muscle mass (something White highly recommends), you’ll want to focus on increasing your plant-based protein if you follow this diet.
Good plant-based sources of protein include tofu and other soy products, as well as legumes such as lentils and chickpeas.
“With this diet, it’s a good idea to calculate your protein intake to make sure you’re getting enough,” White says.
