What Are the Most Sustainable Food Choices?
Sustainability is more than switching to eco-friendly cleaning solutions and reusable bags while shopping. It includes what we eat, too. The global food system represents one-third of greenhouse gas (GHG) emissions, including food production, manufacturing, packaging, transporting, and landfilling. In 2018, the United States alone produced 698 million metric tons of agricultural methane, nitrous oxide, and carbon dioxide emissions. For people interested in living more sustainably, these five eating lifestyles may include some of the healthiest and most environmentally friendly food options to try.
Plant-Based Foods
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According to one study, plant-based foods reduce GHG emissions by up to 84% by replacing animal-source foods–including fish and shellfish–with legumes, fruits, and vegetables. This makes plant-based or vegan foods the most sustainable option. Although, plant-based eating is the most environmentally friendly, only a handful of people adopt it as their food preference. Unlike in developing countries, meat is affordable and easy to come by in the United States.
Advertisements typically target individuals and encourage the consumption of meat and animal byproducts, such as eggs, yogurt, or cheese. In fact, animal-source foods are so prevalent in the U.S. that only 2% of Americans strictly follow a plant-based lifestyle. People may also find that healthy vegan options are more expensive and unavailable where they live. As inflation hikes grocery prices, the cost of fruits and vegetables is increasing by 6.5% to 7.5%, in addition to essential grains and fats.
Vegetarian
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Vegetarianism is similar to veganism. However, some vegetarians eat dairy products and/or eggs. Studies reveal that vegetarianism produces 59% less GHG emissions than animal-based foods. Instead, vegetarians get sufficient protein from plant-based sources like tofu, lentils, beans, nuts, spinach, and soy. Eggs also help nourish the body with the right amount of protein.
Eating vegetarian or vegan foods is more sustainable regarding land and water consumption, by reducing agricultural land use by 75% worldwide. However, there are other ways in which excessive emissions might creep into plant-based food production. For example, post-farm operations emit harmful agricultural toxins, with 29% of global food system emissions coming from transporting, packaging, and selling food. Instead, vegetarians should look for locally-grown, seasonal produce that has not traveled far through the supply chain. Opting for produce and other items without packaging is another way to eat more sustainably.
Flexitarian
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The flexitarian lifestyle derives its name from primarily eating plant-based foods with occasional animal products. Individuals who consider themselves flexitarian lessen their carbon footprint by significantly reducing their consumption of red meat, fish, dairy, and processed food. People can still enjoy a juicy hamburger–sparingly–but focus on whole-plant foods instead. There are plenty of benefits of eating plant-based or flexitarian foods. Research indicates that people can lower their mortality risk by 12% when they eat vegetarian or semi-vegetarian meals. But of course, meat consumption makes flexitarianism less sustainable than its entirely plant-based counterparts.
Mediterranean
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Mediterranean foods have been long regarded as the healthiest in the world, consisting of fresh fruits and vegetables, whole grains, legumes, beans, nuts, olive oil, herbs, and spices. For protein, fish and seafood are consumed at least twice a week; with poultry, eggs, and dairy products in moderation; and red meat and sweets only occasionally. Eating Mediterranean food also helps reduce the risk of heart disease by 20% to 30%, making it one of the first recommendations cardiologists give their patients.
Unsurprisingly, the rare consumption of red meat makes Mediterranean-style eating more sustainable than others, but a menu with large quantities of fish is not exactly safe for the environment either. According to the Food and Agricultural Organization of the United Nations (FAO), over 90% of the world’s fish stocks are overexploited and depleted. To ensure fishing becomes and remains sustainable, people should buy from their local fish markets instead of products from far away.
Plant-Based Ketogenic
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Ketogenic eating has grown in popularity in recent years – a fat-rich and low-carb lifestyle regarded as optimal for weight loss. In addition to losing weight, many people opt for ketogenic foods to help manage various medical conditions such as, heart disease, neurological disorders, epilepsy, and acne. Disparate from other animal-based eating, individuals on a plant-ketogenic consume 70% to 80% high-fat content, with a moderate intake amount of animal protein.
The global livestock sector produces 8.1 gigatonnes of harmful emissions–with beef production accounting for about 50% of livestock emissions. Of this, nitrous oxide and carbon dioxide account for 24% and 26%, respectively. Perhaps even more unsettling, an analysis conducted by the U.S. Environmental Protection Agency (EPA) suggests the precise amount of emissions is 39% to 90% higher than the estimate. While it is not necessarily the most sustainable, eating plant-based fats instead of animal products is still more eco-friendly than consuming typical meat dishes.
Better Food for a Better Planet
Sustainable food choices should consist of fresh produce and ingredients instead of heavily-processed foods. Eating a considerable number of fruits, vegetables, whole grains, nuts, and legumes is better for people and the planet alike. However, nutritional needs vary from person to person, so it is essential to eat foods that are best for one’s personal health and well-being.