The planetary diet emerged as an initiative to promote sustainable nutrition that improves health of the planet, by contributing to reducing the impact of climate change. Now, an evaluation of its effects, carried out by researchers from the Harvard TH Chan School of Public Health (Boston, United States) confirms that It is also very beneficial for human health. The results have just been published in the scientific journal The American Journal of Clinical Nutrition.
The researchers analyzed the data from more than 200,000 women and men who had participated in two previous studies, the Nurses Health Study and the Follow-up study of health professionals. Participants had no major chronic diseases before the start of these investigations and completed dietary questionnaires every four years for up to 34 years. The participants’ diets were classified based on the intake of 15 food groups in order to quantify the degree of compliance with the planetary diet.
Reduced risk of premature death
People whose diets were closest to the so-called Planetary Health Diet (PHD) had 30% lower risk of premature death compared to those with less adherence to this eating pattern. The risk of death from the main causes of death, including cancer, heart disease and respiratory diseases, was also lower.
“Climate change is heading our planet towards an ecological disaster and our food system plays an important role“says Walter Willett, professor of epidemiology and nutrition at Harvard University and one of the authors of the study. “Changing the way we eat can help slow the process of climate change. And what is healthier for the planet It is also for humans.”
What does the planetary diet consist of?
The planetary diet recommends the consumption of 2,500 kilocalories per day and is supported by the increase in the quantity and variety of fruits, vegetables, nuts and legumes, moderating the consumption of foods of animal originsuch as meat and dairy.
In some parts of the world, following this pattern means increasing consumption of certain food groups, while in other places requires a considerable reduction of unhealthy foods. This is the case for a good part of the people who live in Western countries, such as Spain, where the consumption of ultra-processed products and processed meats is very abundant. In any case, this diet is flexible and can be adapted to both local gastronomic traditions and individual preferences.
The EAT-The Lancet commission proposes a model of planetary dish healthy and environmentally friendly that should have the following distribution of food groups:
- The half of the plateapproximately, it must be made up of vegetables and fruits.
- The other half must contain: grain whole, foods that are a source of vegetable protein (legumes, nuts and seeds), unsaturated vegetable oils (such as olive oil) and, optionally and in small quantities, sources of animal protein (beef, lamb, lamb, poultry, eggs, fish).
Guidelines to follow the planetary diet
According to the Spanish Society of Family and Community Medicine (semFYC)these are the basic recommendations to follow the planetary diet:
- Shop close to home. Get around on foot or by bicycle, as this reduces greenhouse gas emissions, contributes to local commerce and gets more exercise.
- Consume local products. Avoid consuming products that come from remote areas, especially if those products are also generated in your area.
- Opt for seasonal foods. Eating seasonal fruits and vegetables reduces the emission of polluting gases. Seasonal and sustainable fish help reduce overfishing and protect the ocean ecosystem.
- Choose organic products. Organic farming takes into account factors such as soil type and climate, so crops are usually more resistant to climate change and retain more CO2 than intensive agriculture.
- Eat less meat. Meat production involves a large expenditure of water, energy and other resources, and is one of the largest emitters of greenhouse gases worldwide. In terms of health, it is also considered beneficial to reduce the consumption of red meat and processed meat.
- Improve your way of cooking. The planetary diet is much more than choosing foods, it is redefining eating behaviors at each meal. For example, use more efficient appliances (you will save energy and money), choose preparation methods that use less energy (the pressure cooker is preferable to the oven) and consume more raw foods.
- Don’t throw food. It is estimated that food waste is responsible for 10% of the greenhouse gases produced by humanity. Turn leftovers into new dishes and take away (in sustainable packaging) what you haven’t finished at a restaurant.
- Don’t use plastic. The energy cost of plastic production is quite high. In addition, they are highly polluting waste and not always recyclable. Buy from bulk stores and always carry a reusable bag with you. Prioritize takeaway restaurants that use returnable or plastic-free packaging.
- Recycle. The motto is “reduce, recycle and reuse” in all areas of your life.
Bibliography
Linh P Bui, Tung T Pham, Fenglei Wang et al. (2024). Planetary Health Diet Index and risk of total and cause-specific mortality in three prospective cohorts. The Journal of Clinical Nutrition. DOI: https://doi.org/10.1016/j.ajcnut.2024.03.019
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