Imagine transforming your health, protecting biodiversity, and preserving the environment—all with a single dietary choice. This is possible by following a plant-based diet. It is evident that a plant-based diet is the ideal diet for positive individual health. They contribute benefits to one’s overall well-being while promoting a healthier planet for all living beings. Although it is clear and certain that plant-based diets have the best effect on the body, it can be argued that a fully non-processed diet has a better effect on the environment. This diet can be plant-based, but it could also be possible to find non-processed animal foods to make up the diet. This is less studied, and therefore, I am less certain about this topic. However, it is easier to find healthier plant-based foods compared to the typically heavily processed meat or animal products available. Since our diets have a large impact on the environment and our bodies, it is important to find sustainable food and a diet that promotes good health, such as a plant-based diet. I would benefit from more information on how processed plant foods, like nuts and legumes, that are sold in markets are and if the effect on one’s health is as harmful as the effect of processed meats. 

A plant-based diet focuses on foods from plants, mostly fruits, vegetables, nuts, legumes, etc. Even though the diet consists mostly of plant foods, foods from animals are not excluded completely. Foods like eggs, dairy products, and even meat are consumed in smaller portions. The definition of a plant-based diet has a wide range in strictness, and it can go from completely vegan, vegetarian, or even allowing small amounts of meat. The most popular approaches for plant-based diets are vegan, flexitarian, and whole-food plant-based meals (Williams, 2017). Vegan lifestyles avoid all animal products. To follow a flexitarian plan, one can occasionally eat meat, but most of the diet consists of plant foods. The menu for a flexitarian would include animal products about three times a week, but plant foods for most meals. A whole-food plant-based diet focuses on plant foods that are barely processed. This meal plan limits the amount of added sugar and unhealthy oils. 

The origin of plant-based diets can be mostly credited to Hinduism and Buddhism religions. Buddhists that avoid animal products follow the first precept of Buddhism of non-harming, trying to prevent animal suffering. Vedas, one of the founders of Hinduism, showed he was disheartened by Hindus who consume meat. Yajurveda 12.32, a Hindu scripture, claims, “You must not use your God-given body for killing God’s creatures, whether they are human, animal, or whatever.” This supports the beliefs that a vegetarian lifestyle came from the East, where Hinduism originated. Hindus do not have to avoid meat, however, being that decision is viewed as a personal choice. Other religions, such as Christianity, show their support to any diet as a personal choice. For instance, in Romans 14:1-23 the Apostle Paul says, “As for the one who is weak in faith, welcome him, but not to quarrel over opinions. One person believes he may eat anything, while the weak person eats only vegetables. Let not the one who eats despise the one who abstains, and let not the one who abstains pass judgment on the one who eats, for God has welcomed him. Who are you to pass judgment on the servant of another? It is before his own master that he stands or falls. And he will be upheld, for the Lord is able to make him stand. One person esteems one day as better than another, while another esteems all days alike. Each one should be fully convinced in his own mind.” Christianity finds importance in individuality and to use the resources God has provided. Different religious beliefs affect our diets and lifestyles. This can change our purpose for life and make us question what is healthy. Beyond cultural reasons, ethics are a popular reason for plant-based diets. Inspired by these religious beliefs, many people believe that animal products come from animal suffering and are immoral. It is commonly thought that raising animals in healthy, normal environments where they can live physically high-quality lives before they are butchered is considered ethical. On the other hand, this process is very uncommon with the high demand of animal products. Therefore, animals that are usually raised and killed in poor, cruel conditions, would make the livestock industry inhumane and unethical in current practice.  These religions and the emergence of animal ethics helped spark the origin of plant-based diets.

A common concern when switching to plant-based diets is missing the taste of animal foods and meat. Although there is a misconception that plant foods do not and cannot taste like animal foods, there are foods with similar properties and taste. For instance, black beans can be used to create plant-based burgers. These burgers are commonly known as “Impossible burgers”, created by a plant-based food company. The consumer can add the same toppings they would on their usual burger to help imitate the taste. This also means that vegetarian burgers made with beans provide a good intake of protein and fiber, instead of meat foods that just provide protein to the diet. Beans are also less calories than meat, and they can be used for weight loss. Because they are full of fiber, beans cure hunger and satisfy the body more efficiently. The example of beans is only part of the many plant foods that can be used to successfully mimic animal foods and meat. 

Figure 1: Image shows an Impossible burger (made from plant foods)

When people claim that plant-based diets are harmful to the body, they typically do not include the necessary nutrients. However, a proper and healthy plant-based diet includes a variety of foods. This is essential to ensure the body is getting the proper amount of protein, iron, vitamin C, calcium, zinc, vitamin B-12, and omega-3 fatty acids. For our nation in particular, it is believed that switching from the Standard American diet to a plant-based diet would lead to the lack of necessary nutrients, such as protein.  However, these can be found in plant foods. Legumes, seeds, nuts, and peas are excellent sources of protein from plant foods. Iron can be found in tea, lentils, seeds, and dark leafy greens, such as spinach. Kale, red peppers, oranges, and papaya are some of the many options of vitamin C in plant foods. Even though calcium is commonly associated with dairy milk, it can also be found in non-dairy milk. Calcium can also be incorporated into the diet with orange juice. Legumes and grains provide zinc to food. Although vitamin B-12 is rarely found in plant foods, this vitamin can be taken as a supplement, or it can be found in many cereals. Many seeds and nuts can help supply omega-3 fatty acids. These are all just some examples of the many plant foods that give the body’s essential nutrients. A properly planned plant-based diet provides good nourishment. 

Plant foods also provide healthy fats and carbohydrates. For example, avocados and plant oils can give the body healthy fats that are usually unsaturated. Meat and animal products typically have saturated fats, which can be harmful in certain amounts. Carbohydrates can be found in plants, like grains and sweet potatoes. However, animal products usually lack carbohydrates, except for dairy milk. Overall, if done correctly, plant-based diets should include everything the body needs to thrive, and therefore, can be better for you than most other diets. 

Many people reported health benefits after switching to a plant-based diet. Consuming less meat results in a decreased risk of strokes, heart disease, high blood pressure, obesity, high cholesterol, cancers, and type 2 diabetes (American Heart Association, 2023). Meat has high levels of saturated fat and cholesterol in it. If not the amounts of consumption are not limited, this can be extremely harmful to the heart. Sodium is a common additive in lunch meats, sausages, and other processed meats and can also have a poor effect on heart health. 

Fatty acids are essential for producing the fats the body needs. Fats play an important role in helping the body use certain vitamins and are very important for the formation and function of cells. The body breaks down dietary fats into components called fatty acids, which can enter the bloodstream. It can also create fatty acids from carbohydrates in the food we eat. Fats can be classified as saturated or unsaturated fats.  Plant foods have unsaturated fats, meaning they have at least one double bond within the fatty acid chain, causing it to be less stable and easier for the body to break down. This quality makes unsaturated fats less likely to block the arteries. Unsaturated fats also stabilize heart rhythms and slow plaque buildup. Unsaturated fats can boost heart health by reducing LDL (bad) cholesterol levels. Plant-based fats, especially those high in omega-3s like flaxseeds and chia seeds, also provide anti-inflammatory benefits and may support brain function. These healthy fats are found in plant foods like avocados, nuts, and oils (olive and flaxseed). On the other hand, animal-based fats are usually saturated fats, which have been linked to increased risk of heart disease and high cholesterol. It is suggested by The American Heart Association to consume at most 6% of calories from saturated fats, however, it has been found that it makes up near 11% of the average American’s daily caloric intake. Foods that are high in saturated fats include most meats, whole milk and dairy products, and lard. Saturated fats can accumulate quickly in foods made with multiple ingredients, especially in foods that usually combine both meat and dairy products. In American diets, common sources of saturated fats include sandwiches, burgers, tacos, and burritos. Baked goods made with butter, full-fat ice cream, and many other desserts also contribute to saturated fat intake. Being that these are all normalized meals, heart disease rates are rising. There are ways to incorporate healthy fats. An example of this being plant-based oils to substitute butter.  Even though exercise and stress are causes as well, diet is the main cause, and overconsuming saturated fats is considered a leading cause. 

Similarly, carbohydrates from plant foods are better for you than those from animal products. Although carbohydrates are essential for the body as a primary energy source, not all carbs are created equal, and their health impact largely depends on their quality and source. Fruits, vegetables, and whole grains are great sources of carbohydrates, however, unhealthy carbohydrates come from most breads, desserts, and sweetened dairy products. Whole grains such as quinoa, oats, and brown rice offer complex carbohydrates that are slowly digested, providing a steady release of energy. This gradual digestion helps prevent blood sugar spikes and keeps you feeling full for a longer time. Not only do fruits and vegetables provide natural sugars, but they also promote digestion and essential nutrients. quickly, leading to rapid spikes in blood sugar and insulin levels. Unhealthy carbohydrates are stripped of the benefits. This can lead to energy crashes, and increased hunger. If this diet continues, an increased risk for conditions such as obesity, type 2 diabetes, and heart disease occur. 

Figure 2: The picture above shows the effects of the Western (American) diet vs. the ideal American plant-based diet 

Athletic potential and exercise performance can be improved by following a plant-based diet because it improves the body’s physical health. However, it is important to make sure the diet includes each necessary nutrient. This can be difficult, being that your diet must be scheduled and costly for some. Athletes following plant-based diets typically have higher VO2 max (Maier, 2023). This means that they can take in oxygen better and have improved endurance. Recovery is enhanced by the reduction of inflammation in the body. 

Plant-based diets can be the secret to longevity. In the series Live to 100: Secrets of the Blue Zones, a man aims to find the key to longevity (Buettner, 2023). As he travels the world in search of tips to live longer, the man visits a blue zone in Loma Linda, California. Blue zones are regions where the people live longer and healthier than the rest of the world. This 7^th Day Adventist religious community in the city claims that their plant-based diets play a big role in good health. There are components in plant foods that do not exist in animal foods. Also, the nutrients in plant foods can be more sustainable and better for your well-being than proteins from meat and meat products. For example, their diets are high in whole grains, legumes, beans, and nuts. Being that Loma Linda’s residents can easily grow this food in their gardens, it has positive effects on both their bodies and the environment. Similarly, many blue zone regions follow a Mediterranean diet. This focuses on whole foods, which are mostly plant foods such as fruits, whole grains, and vegetables. Meat is consumed in moderation, and many follow a vegetarian or vegan diet. This is further evidence that plant-based diets improve health. 

One of the top tennis players of all time, Novak Djokovic, progressed his career while following a plant-based diet. An article quotes, “Djokovic credits this dietary change as a pivotal moment in his career, allowing him to compete at the highest levels without the physical limitations he once faced.” (Matic, 2024). Djokovic credited “cutting out dairy” for his better digestion and respiratory health, which once limited his athletic potential. Following a plant-based diet can advance one to their best potential, therefore,  I strongly advise you to try it out and reflect on how you feel. 

Figure 3: This shows the remarkable athlete, Novak Djokovic, following his plant-based diet.

I believe a plant-based diet is the ideal way of life, benefiting both personal health and the environment. Plant-based foods typically have a smaller carbon footprint and can contribute to a healthier lifestyle. Yet, some may argue that not all plant-based foods are beneficial or environmentally sustainable. For instance, highly processed plant-based foods can have the same negative effects on one’s health and the environment as processed animal products. Many plant-based options being sold, like meat substitutes, are highly processed. These foods can have reduced health benefits from containing additives, preservatives, and excessive sodium. Furthermore, the production of some plant-based foods, such as soy or almond products, can require large water and land areas. This can cause deforestation and other harmful effects to the environment. Also, plant foods can be collected through intensive farming practices, resource consumption, and waste. Farming practices in which forests are cleared, soil that has the same crop planted repeatedly, and using pesticides and fertilizers can be extremely damaging to the environment. 

Besides, animal-based foods aren’t completely negative. When consumed in moderation and when minimally processed, they provide high-quality protein, essential minerals like zinc and iron, and a range of essential vitamins. These nutrients are often more active from animal sources, being more effortlessly absorbed by the body (Biesalski, 2005). This can be important in some ways in which food is consumed.

While a diet without animal products has benefits, a plant-based diet, in which there is a balanced approach that includes carefully chosen free-range animal products, can be even better for health and the environment. The production of processed foods, animal or plant products, can still be harmful to the environment. It is important to acknowledge the benefits and disadvantages of each dietary choice to form a well-rounded perspective.  

Yes, the food we eat affects our environment. The impact of diet on the environment is more recognized on its importance, as the global population grows, and popular diets are changing. Our food choices of what we eat, how much, and how it is produced have extreme effects on the environment. The production of food can cause issues like greenhouse gas emissions, deforestation, water consumption, and biodiversity loss. Even though every type of food production influences the environment, certain diets, especially those high in animal products and meat, tend to have a more negative impact. On the other hand, plant-based diets generally have a more sustainable impact.

Production of food has a significant environmental impact on the emission of greenhouse gasses, which cause climate change. The production of animal-based foods, mostly red meat and dairy is a major source of greenhouse gas emissions. Methane, a flammable gas that traps heat, is a greenhouse gas that is a significant cause of climate change and produced agriculturally by livestock industries.  Cattle are one of the largest contributors to the production of greenhouse gasses due to both their feed requirements and potent methane production. According to Chai (2019), studies show that 23% of greenhouse gasses emitted from agriculture are from red meat production. Furthermore, meat and dairy production are responsible for 80% of greenhouse gas emissions from food. For example, producing one kilogram of beef generates about 60 kilograms of harmful gasses. However, smaller farm studies supported by the National Trust seem to show that grass fed beef raised in pastures can have a net negative effect on carbon emission. (Murphy, 2022).  Regardless of whether meat is in one’s diet or not, plant-based proteins, like lentils or beans, release only about one-tenth of the amount of greenhouse gases than beef per kilogram. Changing from a diet full of animal products to a plant-based one can evidently reduce one’s carbon footprint.

Dietary choices also impact land use, with animal-based diets contributing significantly to deforestation and habitat loss. A study shows, “each kg of beef requires 163 times more land use than 1 kg of rice or potatoes.” (Chai, 2019). Raising livestock requires huge areas of land for both grazing and even growing animal feed, such as soybeans and corn. Large parts of rainforest regions are cleared to create grazing land or grow animal feed, leading to significant deforestation and loss of biodiversity. Large industries of livestock farming have led to the extinction of multiple species, such as the Atlas bear, and introduced invasive species globally, like the hemlock wooly adelgid. Plant-based diets, which require less land usage, are a more sustainable alternative. Being that animal feed (plant food) takes up land along with grazing area, plant foods take up much less land to be produced.

Agriculture uses a large amount of water to produce food. Animal products require significantly more water than plant-based foods. An example is one kg of protein from animal sources needs about 100 times more water than one kg of protein from plant foods. As clean water will continue getting scarcer, it is important to find ways to conserve water. Choosing more plant-based foods can help save water and support a more sustainable way of using our water resources.

Figure 4: This shows a comparison between the gallons of water used for animal vs. plant-based proteins.

Intensive farming contributes to soil degradation and pollution. Although these harmful practices can be used for plants, the livestock industry usually uses these techniques to produce large amounts of crops for their animal feed. The repetition of planting the same crops to support livestock feed causes the soil to lose its nutrients and, therefore, the use of pesticides and fertilizers to help the crops grow quicker. Although this process can be used for plant-foods, raising crops for livestock feed requires the same crops planted over and over, which is much more harmful. Even if both processes of growing crops with fertilizer, crops grown for plants and livestock feed, are performed in damaging ways, the livestock industry also destroys lots of land from animal grazing (Bland, 2012). However, there are some systems of grazing that do not harm the environment and can be used to advance row crops, such as corn (Armstrong, 2023). Although this may be true, the overall effect of livestock is more harmful than the process of growing plants. Also, livestock farming produces large amounts of waste that can pollute water bodies. When it rains excessively, runoff occurs polluting the water, which reduces oxygen levels and harms aquatic life. Reducing the amount of animal products consumed can impact the environment in positive ways, such as promoting biodiversity and the preservation of natural habitats. 

Diets also influence food waste levels, being that animal products usually spoil faster than plant-based foods. Shown by Gephart (2016), changing to a plant-based diet has been proven to lower environmental footprints by reducing greenhouse gas emissions, the use of land and water, and pollution. Dietary choices play a significant role in the environment’s future. Although it seems unrealistic, individual actions can contribute to the health of our planet by making food choices that are sustainable.

Figure 5: This shows an unethical and environmentally damaging  way of grazing livestock. 

After asking a high school teacher to tell his story of how a plant-based diet affected him, he wanted to share his message with others. His words help support my claims. 

Several years ago, I began teaching about the health benefits of a plant-based diet. I slowly started to make some of the changes I talked about in class, but in 2020, my wife and I decided to go fully plant based. I had always fancied myself as a good cook and was concerned that I would not be able to enjoy the tasty foods I was used to. I couldn’t have been more wrong. With the help of several plant-based websites and recipes, I quickly learned that eating and cooking plant-based meals would still stimulate my taste buds and my love of cooking. I found cooking plant-based made me more willing to try different types of cuisines and it opened my eyes to a brand-new world of flavors, textures, and foods. I also find this way of eating to be less expensive than eating the Standard American Diet. Legumes (beans, chickpeas, lentils), fruits, vegetables and whole grains (quinoa, brown rice) are excellent sources of protein, calories and phytonutrients and can be incorporated into any of my favorite meals. 

Since making the switch, I have lowered my cholesterol, triglycerides, and blood pressure. I feel less achy and more energetic thanks to the inflammation-fighting phytonutrients found only in plant foods. I sleep better and feel better with regards to my health and the fact that I am contributing to preserving our precious planet. By eating lower on the food chain, I am avoiding harmful chemicals that bio-accumulate up the food chain. I’m also conserving water and energy and have reduced my own carbon footprint, and no longer am I directly supporting the inhumane treatment and consequent suffering of animals. Eating a plant-based diet is a single act that has profound effects on improving my health, reducing my risk of CVD, cancer, stroke, and diabetes, it has also made me an even better cook. I also strongly believe that I am doing my part to help preserve our beautiful Earth. 

• Brian Olivieri 

Hearing the remarkable stories of those who followed a plant-based diet should inspire you. They are passionate about their advancement in their health, along with the positive effects on the environment. 

As a collegiate athlete, my health is very important to me. I wanted to find the ideal diet for both my health and our environment’s health. It is evident that the plant-based diet has the best impact on both, and it has a spectrum of ways to follow. I believe that a whole-food plant-based diet is a great fit for me, being that I try avoiding highly processed foods and sugars. However, this can be difficult to follow while living on campus with limited food options. When I can follow my ideal diet, I find that eating plant foods, such as nuts, fruits, and whole grains, have positive effects. For instance, I have healthy digestion, feeling full in between meals, and maintain a healthy weight for my body. I plan to follow the most sustainable diet possible when I have access to my own living space. A plant-based diet has been proven to help individuals long-term in preventing many diseases, such as heart disease. For effects on the environment, each person influences our planet’s future. Reducing the amount of animal products consumed daily is a simple way to change it for the better. Other ways sustainability can be reached through diet is by composting food scraps, reusing leftovers, and buying only what is needed to cut down on waste. Preserving food can be used to prevent waste from spoilage. If possible, growing your own plant foods or obtaining it from trustworthy and sustainable practices can be effective. Sustainable farming practices include crop rotation, no till methods, agroforestry, and using natural pest management. I highly encourage you to try switching to a plant-based diet and note the effects of your own health. Because healthy plant-based diets, that ensure the proper nutrients for the body, consist of high carbohydrate levels and high amounts of antioxidants and phytochemicals, they increase one’s performance in many exercises. They can also reduce the risk of chronic diseases. For what I am unsure of, I appreciate feedback on the process of plant foods in most markets and if it is truly healthy. GMOs and pesticides can be an issue among many foods in markets, both plant and animal foods. Therefore, it is important to find healthy organic plants to eat and limited free-range animal foods in the ideal plant-based diet. 

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