Explore the benefits of the planetary diet, which integrates health and sustainability. Learn about misconceptions debunked, and how this diet supports overall well-being while addressing global environmental challenges.
Planetary diet explained Benefits and myths busted (Pic credit: Eat Forum)
Mumbai: In 2015, the term ‘planetary health’ was introduced to emphasise the critical role of natural systems in supporting human health and survival. The Planetary Health Diet (PHD) extends this concept by connecting dietary choices to long-term human health and the sustainability of the Earth. Its primary objective is to promote a sustainable food system that provides nutritious food for a growing global population.
The Planetary Health Diet (PHD) was developed by the Eat-Lancet Commission which comprised 37 prominent scientists from 16 nations from fields like agriculture, environmental science, and public health. Their objectives aimed to integrate sustainable food production practices with guidelines for a nutritious diet.
The planetary diet serves as a worldwide standard for adults, visually depicted as half a plate of fruits and vegetables and the other half includes mainly whole grains, plant-based proteins like beans, lentils, and nuts, unsaturated plant oils, moderate amounts of meat and dairy, and some added sugars and starchy vegetables. This diet is adaptable to individual dietary requirements, preferences, and cultural practices. Choosing vegetarian or vegan variations within the planetary health diet is a matter of personal choice which are considered healthy options.
Planetary diet benefits
The Planetary Health Diet (PHD) is characterised as a flexitarian eating pattern that emphasises a predominantly plant-based approach with the occasional inclusion of fish, meat, and dairy in modest quantities.
It promotes diversity in vegetable and fruit consumption by advocating for a variety of colours. The diet prioritises unsaturated fats over saturated fats and restricts the intake of refined grains, heavily processed foods, added sugars, and starchy vegetables (such as potatoes).
It aims to provide an appropriate caloric intake, typically around 2500 kcal per day for an average adult, adjusting according to individual factors like age, gender, and activity levels.
There is extensive evidence supporting the health advantages of incorporating more plant-based foods into your diet. The increased fibre content in plants promotes gut health and serves as a vital energy source for gut microbes. Furthermore, following the PHD’s recommendations of lower sugar and refined carbohydrate intake could potentially lower the risk of metabolic conditions like type 2 diabetes and heart disease.
Planetary diet- reference diet
(Source: EAT-Lancet Commission)
Protein (suggested daily intake)
- Nuts (50g/0-27g)
- Beans, chickpeas, lentils etc (75g/0-100g)
- Fish (28g/0-100g)
- Eggs (13g/0-25g)
- Red meat i.e. beef, lamb, pork (14g/0-28g)
- Poultry (29g/0-58g)
- Dairy (250g/0-500g)
Carbohydrates (suggested daily intake)
- Wholegrains i.e. rice, wheat, oats (232g)
- Starchy vegetables i.e. potatoes (50g/0-100g)
- Vegetables (300g, equivalent to 3-4 portions/200-600g)
- Fruit (200g, equivalent to 2.5 portions/100-300g)
- Added sugars (31g/0-31g)
Fats (suggested daily intake)
- Unsaturated (40g/20-80g)
- Saturated (11.8g/0-11.8g)
Myths related to planetary diet: Does planetary diet lead to weight loss?
The primary goal of the Planetary Health Diet (PHD) is not weight loss; rather, it aims to integrate sustainability principles with dietary choices that promote human health.
Planetary diet disadvantages
It is believed that the diet’s suggestions for small portions of animal-based protein could lead to nutritional deficiencies, particularly in vitamin B12, retinol, vitamin D, and calcium. The Commission behind the PHD acknowledges these concerns, advocating for about two servings of animal-sourced protein daily and suggesting that vitamin B12 may need supplementation or fortified foods.
The planetary health diet emphasises consuming higher levels of plant oils over fish which may create an unhealthy imbalance between omega-6 and omega-3 fatty acids.
The Commission clarifies that the PHD does not prescribe a uniform diet for everyone but rather outlines food groups and recommended intake ranges to support human health, encouraging adaptation based on local cultures and demographics. However, implementing the PHD guidelines in countries like the UK, where meat consumption is increasing, would require significant dietary changes among the population to achieve its goals effectively.
It’s important to note that the dietary recommendations of the PHD are tailored for the average moderately active adult and may not be suitable for children under two years old, older individuals, pregnant or breastfeeding women, and in certain cases, pre-menopausal women. As with any dietary adjustments, consulting a healthcare professional is advisable before making changes, particularly if you have a pre-existing health condition or are taking medication.
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