Sustainable Diet

With the new year around the corner, making healthier lifestyle changes is often on the list for many people. The news is swarmed with a myriad of diets. Choosing the right one can be overwhelming. Going back to basics and choosing a sustainable plant-based diet is a sure way to drastically improve your health. Whether you are looking to lose weight, manage a chronic illness or simply want to optimize your health, adopting a plant-based diet will bring big benefits. Going plant based is great for you and great for the planet. 

Here are 5 reasons to go plant-based in 2024:

Live longer:  Healthy longevity, where you can live up to a 100 in the best of health is a dream for many. Adopting a plant-based diet is shown to extend lifespan. These diets are lower in calories and rich in fiber, vitamins, and minerals. A recent study found that those who ate a plant-based diet added 10 years to their life, with maximal health benefits seen through increased legumes and whole grains consumption [1].

Reach a healthier weight: Plant-based whole foods are lower in calories compared to animal products. They are also high in fiber. This means that you can eat well, feel satiated and still avoid excess weight gain. In a study of over 11,000 people, those who followed plant-based diets had 18% lower risk of being overweight or obese [2]. In addition, multiple studies found that a plant-based diet led to increased weight loss and improved blood glucose and cholesterol levels [3].

Have a healthier heart: If improved heart health is on your 2024 agenda, switching some of your animal food sources with plant foods can help you achieve that. Plant based diets can reduce the risk of heart disease by 40% [4]. These foods are free of cholesterol and unhealthy fats, are high in fiber and plant protein but lower in calories, which work wonders for heart health. 

Build a happy gut: A healthy, diverse gut microbial community has numerous health effects. Studies show that the gut microbial profile of vegetarians is different to those who consume mostly animal products. Increasing your fiber intake (found in plant foods) provides fodder for the good bacteria in the gut, improving diversity. A study among obese participants found that a month on vegetarian diet modified gut bacteria, increasing levels of protective bacteria, and decreased harmful bacteria [5].

Lower cancer risk: The World Cancer Research Fund recommends increasing intake of whole grains, fruits, and vegetables to decrease the risk of multiple types of cancers [6]. Plant-based foods like nuts, legumes, and olive oil are rich in bioactive nutrients and antioxidants which are protective against cancers. Starting small can also reap benefits, just 6 oz (170g) of whole grains per day can reduce colorectal cancer risk by 21% [7].

Bonus benefit: Going plant-based contributes to building a healthier planet. Global food production contributes to 35% of all greenhouse gas emissions with the use of animal food sources and livestock feed, responsible for almost 60% of all food production emissions [8]. 1kg of vegetables produces an average of 0.7kg of greenhouse gases, compared to 70kg produced by a kg of beef [9]. Compared to a meat-based diet, plant-based diets produce 75% less greenhouse gases, 75% less water pollution and use 75% less land [10]. By switching to a plant-based diet, you are doing your part for your planet’s health. 

What does a healthy plant-based diet look like?

Fries, fried vegetable fritters, high sugar fruit-based desserts, processed high-sodium plant meals are all technically plant-based foods but due to the high content of unhealthy fats, sugars and salt, the health benefits of the plant-based diet are negated. A healthy plant-based diet is one which is minimally processed. Keep it simple, opt for foods that are closest to their natural forms. Include high-quality whole foods like grains, fruits, vegetables, legumes, nuts, and seeds in your diet. For inspiration, you can look up eating patterns of the Mediterranean diets and adapt that to your preference.

How to make your turn your plant-based New Year’s resolutions into lifestyle changes?

If you want your health goals to extend beyond the first two weeks of January, you must adopt evidence-based ways to create a lasting behavior change. Here are 3 scientific ways to help you stay on track [11][12]:

Make SMART goals: Set well defined SMART goals that are Specific, Measurable, Achievable, Realistic, and Timed. An example of a SMART goal is, “I will eat a plant-based protein for lunch, 3 days a week this month.” Start with small, simple goals. Aim for one to two simple improvements at a time to avoid overwhelming yourself. 

Plan and prep: To make this shift easier, plan your meals. You can either grocery shop one day of the week, sign up for a plant-based healthy meal delivery service, or meal prep your meals in advance. Planning and preparing will provide structure and make this more manageable. When eating out, check the menu in advance so you can make healthier choices.

Get support: Include your family, flat mates, or friends to get social support in shifting to a plant-based diet. It will help you stay accountable and boost motivation. You can also join groups on social media to feel part of the community.

Making healthy lifestyle changes will pay big in the long run and contribute to healthy longevity. Start small and stay consistent. Wishing everyone a healthy, plant-based 2024. 

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