How a diet lowers risk of early death while benefiting the Earth

A study published in the American Journal of Clinical Nutrition found that the Planetary Health Diet, which focuses on nonprocessed, plant-based foods with some meat and dairy, can reduce the risk of premature death by 30%. It also significantly decreases the average person’s environmental impact, as reported by CBS News.

Researchers analyzed health data from over 200,000 participants in the Nurses’ Health Study I and II and the Health Professionals Follow-Up Study, who completed dietary questionnaires every four years over a 34-year period.

The study scored participants based on their consumption of 15 food groups, such as whole grains, vegetables, poultry, and nuts, to assess their adherence to the diet. Results showed that individuals closely following the Planetary Health Diet had lower rates of major causes of death, including heart disease, lung disease, and cancer.

This study, the first of its kind, revealed that the diet can reduce greenhouse gas emissions by 29% and land use by 51%. The researchers emphasized the importance of using less land for reforestation and reducing greenhouse gas levels to combat climate change.

Professor Walter Willett from Harvard’s T.H. Chan School of Public Health highlighted the role of our food system in climate change, stating that shifting to a healthier diet can help slow the process. He emphasized the interconnectedness of human and planetary health, where eating healthily promotes environmental sustainability.

The diet encourages increased consumption of vegetables, fruits, legumes, whole grains, and nuts, while reducing intake of sugars and red meat. Similar to the Mediterranean diet, the Planetary Health Diet can be adapted to be entirely plant-based.

What to eat on the diet

The diet recommends a higher intake of vegetables, fruits, legumes, whole grains, and nuts, while limiting consumption of sugars and red meat. It aligns with the principles of the Mediterranean diet and can be adjusted to suit a plant-based lifestyle.

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