Climate-Friendly Diet: Science-Backed Eating for Longevity

That we are what we eat is not a new idea. What is more recent is the notion that our food choices can also affect the health of the planet. Or, at least, that the way we produce and consume food directly influences factors such as greenhouse gas emissions, water use and soil degradation. Each dish that we put on the table not only feeds our body, but also leaves an environmental mark that, added to millions of similar decisions, has a global impact.

Is there a diet capable of caring for the planet and, at the same time, nourish our body? New research published in Science examined how to follow the so -called planetary health diet (PHD) is related to the risk of mortality and chronic diseases. The study analyzed two cohort data: the Nhanes in the US, with 42,947 participants between 1999 and 2018, and the Biobank UK, with 125,372 participants. In addition, a meta -analysis of 37 previous studies with more than 3 million people was included.

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The results were consistent: who followed this diet more, presented a lower risk of dying for any reason. In the British cohort, there was also a reduction in the risk of cancer mortality and respiratory diseases. Metaanalysis confirmed that this diet is associated with lower risks of cardiovascular diseases, colorectal cancer, lung cancer, stroke, coronary heart disease and diabetes. These findings suggest that adopting the planetary health diet can not only improve our own health, but also contribute to a more sustainable planet. But what diet are we talking about?

Of course, before making a radical change in the diet, it is important to consult with a health professional, such as a doctor or a nutritionist, especially if there are pre -existing medical conditions. Each body is different, and what works for a person may not be adequate for another. In addition, gradual changes are usually more sustainable than extreme modifications overnight, allowing the body to adapt and avoid nutritional deficiencies. Adopting a diet more based on plants can be beneficial, but requires planning to ensure that all nutrients are obtained.

A new diet

In 2019, the Eat -Lancet commission was created, a group of experts who studies how we can eat healthy without damaging the planet. Its objective was to define what foods and in what quantity we should consume to take care of our health and, at the same time, not to exceed the limits that the earth can support, such as climate change, loss of biodiversity, the use of water, and the imbalances of nitrogen and phosphorus. The Commission proposed a reference diet called planetary health diet or Eat -Lancet diet, which is a food pattern that prioritizes plant foods and limits the most harmful to health and the planet.

The scientists did worldwide simulations to see what would happen if the population followed this diet against the climatic objectives of the Paris Agreement, which seeks 80%. (You can see: Minsalud’s resolution that rearrange health in Colombia)

The Commission concluded that, to achieve this, important changes in the world diet would be necessary: ​​to half reduce the consumption of red meat and some tubers and at the same time double the consumption of legumes, whole grains and nuts. In practical terms, the planetary health diet is based on an average of 2,500 calories daily for an adult. Of those calories, just about 30 grams should come from red or processed meats, which is more or less equivalent to eating a small veal piece per week.

Most proteins should be obtained from legumes, nuts, chicken and fish, foods that are recognized healthier and sustainable to the planet. Because? Because their production has a lower environmental impact: they require less land, water and energy, and generate less greenhouse gas emissions. For example, growing lentils or almonds emits significantly less co₂ than producing beef.

New research points out, however, that the benefits are not only for the planet. In the US, who had the greatest adherence to this diet reduced mortality for all causes by 23 %, mortality from heart disease in 19 % and mortality from other causes in 19 % for a follow -up of 9.3 years. In the United Kingdom, the diet was associated with 16 % less mortality from all causes, 16 % less due to cancer and a surprising 61 % less due to respiratory diseases after 12.3 years of follow -up.

A subsequent meta -analysis of 37 studies with 3.2 million participants confirmed these findings: the greatest adhesion to the diet was associated with 11 % less cancer mortality, 17 % less due to cardiovascular diseases and 21 % less for all causes. In specific diseases, 15 % reductions in colorectal cancer, 32 % in lung cancer, 17 % in ECV, 17 % in coronary heart disease, 26 % in diabetes and 16 % in total stroke. The analyzes showed a linear relationship: the greater the score in adherence to this form of food, lower risk of mortality and chronic diseases, regardless of factors such as age, sex, BMI, income or lifestyle.

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Although this study found that following the planetary health diet is associated with less risk of diseases and mortality, there are some important limitations. First, information about what people ate was based on surveys, which may not reflect exactly the real diet. In addition, although many factors such as age, sex, education or smoking habits, other factors that affect health, such as physical activity or stress were adjusted, could not be completely measured. Another limitation is that studies were conducted in the United States and the United Kingdom, with eating habits and access to specific foods.

Therefore, the results may not be applied in the same way to other countries or cultures. Also, the calculation of the environmental impact of food is an approximate estimate, because it does not consider all local variations in production or transport. Despite these limitations, the findings reinforce the evidence that following a diet based on plant foods, with lower red meat consumption, not only prolongs life, but also reduces the environmental footprint, offering a healthy and sustainable eating model for the future.

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