10 Ways Eating Plant-Based Saves the World

There are many urgent global problems in our world that cannot be ignored. We need to take action to keep these problems from escalating and eventually solve them. The good news is we can help solve many of these problems simply by the way we eat. Here are 10 ways eating plant-based saves the world.

Bear Stranded on Ice_Climate Change

1. Climate Change

According to the Food and Agriculture Organization of the United Nations, animal agriculture is responsible for 18 percent of greenhouse gas emissions. Transportation exhaust, on the other hand, is responsible for only 13 percent of all greenhouse gas emissions. [1] By eating plant-based, 18 percent of all greenhouse gas emissions can be eliminated!

Water+Wastage+at+Feedlot

2. Water Waste

The Center for Science in the Public Interest states that only 5% of water consumed in the US is by private homes. The majority, 55% of water consumed in the US, is used for animal agriculture. [2] Taking a shorter shower is wonderful, but add eating plant-based and it will have 11 times the impact!

Ocean+Extinction_dead_turtle_bycatch

3. Ocean Extinction

An article in the world-renowned peer-reviewed journal Science projects the global collapse of all species currently fished by the year 2048. [3] A March 2014 Oceana Bycatch Report found that as many as 650,000 whales, dolphins, and seals are killed every year by fishing vessels. [4] Additionally, a paper published in the peer-reviewed journal Marine Policy found that about 100 million sharks are killed each year, either for consumption or simply as bycatch. [5] We can do so much for the oceans just by eating plant-based.

Rainforest Destruction

4. Rainforest Destruction

The majority of rainforest destruction is a direct result of eating animals and their byproducts. According to a World Bank Working Paper, animal agriculture is responsible for up to 91% of Amazon rainforest destruction. [6] By eating plant-based, only 9 percent of the current rainforest destruction will remain. Rainforest destruction results in the extinction of up to 137 plant, animal, and insect species every day! [7]

Starvation

5. Starvation

A shocking 82% of starving children live in countries where their food is fed to animals which are then sold in other countries. [8] If no food was used for animal agriculture, there would be enough food to feed 10 billion people. [9] Eating plant-based would mean that no one in this world would have to starve.

Superbugs

6. Antibiotic Resistance

Superbugs are strains of bacteria that are resistant to the majority of antibiotics commonly used today. They are formed as a result of the overuse and misuse of antibiotics. The Centers for Disease Control and Prevention (CDC) estimates that antibiotic-resistant infections sicken at least 2 million people every year and that more than 23,000 die as a result. This is a growing problem that we face. By some estimates, about 80 percent of antibiotics sold in the US are used in animals, not humans. [10] Eating plant-based would reduce the use of antibiotics in the US to only 20% and slow the growth of superbugs.

Atherosclerosis

7. The Number One Cause of Death in the US

Heart disease is the number one cause of death in the United States and responsible for over half a million deaths annually. Eating a whole food plant-based diet can not only prevent but even reverse most heart disease. [11] Eliminating heart disease would save the United States $48 trillion in economic value over the long run.  [12]

Arsenic in Chickens

8. Poisoning Food Supply

Two million pounds of arsenic-containing drugs are fed to chickens each year in the US alone despite all the environmental regulations. [13] Just imagine how many more millions of pounds are fed to chickens outside the US! These chickens are fed to humans who get poisoned. Many dead chickens are also fed to other animals consumed by humans which results in even more poisoning.

All the arsenic-bearing poultry manure is then used as fertilizer which poisons the soil. All crops grown in such soil absorb the arsenic. This effects even plant-based eaters. Thus, there are many ways in which all of us suffer the negative health consequences of arsenic-containing drugs fed to chickens. [14]

Global Impact Histogram

9. Planetary Impact

Embracing a plant-based diet will save 1,100 gallons of water, 45 pounds of grain, 30 sq ft of forested land, 20 lbs CO2 equivalent, and one animal’s life per person per day. Such a diet will also reduce carbon dioxide emissions by 50%, use 91% less crude oil, 92% less water, and 94% less land than an omnivorous standard American diet. [15]

Ocean Dead Zones

10. Ocean Dead Zones

Eating plant-based can help heal ocean dead zones. These dead zones are mainly caused by animal agriculture. Poisoned and excess manure and fertilizer from livestock make their way into the ocean where they cause algal blooms. These blooms absorb oxygen from the water and suffocate marine life which creates dead zones. [16], [17], [18]

Lake Erie Algal Blooms

These algal blooms may seem like a far-off thing, but I’ve had to face one personally. In the summer of 2014, there were toxic algal blooms in Lake Erie which was the water source of my city. The city issued a "do not drink" advisory for three days. My family and I had to drink only bottled water and there was a shortage of even that.

Such algal blooms are not restricted to just the Great Lakes. They are found in polluted inland lakes from Minnesota to Nebraska to California, and even in the glacial-era kettle ponds of Cape Cod in Massachusetts. [19]

World Scientists’ Warning to Humanity: A Second Notice

In December 2017, the World Scientists’ Warning to Humanity: A Second Notice was published in the journal BioScience. [20] The notice now has over 20,000 signatures and endorsements from scientists. The paper is actually an update to the first notice published 25 years before which warned that "Human beings and the natural world are on a collision course." It then described trends such as the growing hole in the ozone layer, pollution, and depletion of freshwater sources, overfishing, deforestation, plummeting wildlife populations, as well as unsustainable rises in greenhouse gas emissions, global temperatures, and human population levels.

The second notice said that humanity has failed to progress on most of the measures and has warned that time is running out. The authors of the paper then called upon everyday citizens to take immediate action.

As you now know, one of the easiest and most effective ways to start saving the planet is to eat plant-based! We should choose more plants over animals at our next meal. Even if you can’t become 100% plant-based, any step in the direction of eating more plants and fewer animals will help save the world. This simple choice is yours to make.

Sources:

[1] http://www.fao.org/docrep/010/a0701e/a0701e00.HTM

[2] https://cspinet.org/resource/six-arguments-greener-diet

[3] https://cdn.ioos.noaa.gov/media/2017/12/worm-et-al.pdf

[4] http://oceana.org/sites/default/files/reports/Bycatch_Report_FINAL.pdf

[5] http://wormlab.biology.dal.ca/publication/view/worm-etal-2013-global-catches-exploitation-rates-and-rebuilding-options-for-sharks/

[6] http://documents.worldbank.org/curated/en/758171468768828889/pdf/277150PAPER0wbwp0no1022.pdf

[7] https://www.scientificamerican.com/article/earth-talks-daily-destruction/

[8] http://comfortablyunaware.com/blog/the-world-hunger-food-choice-connection-a-summary/

[9] https://www.commondreams.org/views/2012/05/08/we-already-grow-enough-food-10-billion-people-and-still-cant-end-hunger

[10] https://www.foodsafetynews.com/2015/12/2015-in-review-animal-antibiotics/#.WPpdntxFfIU

[11] http://www.dresselstyn.com/site/books/prevent-reverse/about-the-book/

[12] https://pdfs.semanticscholar.org/5e53/39e743efaa2e53111d10bd904ed02a146f75.pdf?_ga=2.87893147.200407625.1547931081-164003047.1547931081

[13] https://noharm.org/sites/default/files/lib/downloads/food/Feeding_Arsenic_to_Poultry.pdf

[14] https://nutritionfacts.org/video/how-many-cancers-have-been-caused-by-arsenic-laced-chicken/

[15] www.cowspiracy.com/facts/

[16] https://www.onegreenplanet.org/environment/how-factory-farm-run-off-threatens-marine-life/

[17] https://www.theguardian.com/environment/2017/aug/01/meat-industry-dead-zone-gulf-of-mexico-environment-pollution

[18] https://mission-blue.org/2015/02/whats-the-role-of-mass-animal-agriculture-in-ocean-degradation/

[19] https://www.nytimes.com/2014/08/05/us/lifting-ban-toledo-says-its-water-is-safe-to-drink-again.html

[20] http://scientistswarning.forestry.oregonstate.edu/sites/sw/files/Warning_article_with_supp_11-13-17.pdf

[21] https://www.youtube.com/watch?v=XXVf_sqUCLA

10 Food Groups We Love!

You may have heard the term whole food plant-based being used by many doctors and nutritionists as well as on this website. Well, so the big question is what does this mean?

According to the world famous Professor Emeritus of Nutritional Biochemistry at Cornell University, Dr. T. Colin Campbell, “Plant-based, whole foods come from plants including vegetables, fruit, grains, legumes, mushrooms, nuts, seeds, tubers, etc.” [1] A whole food plant-based (WFPB) diet is special because it is defined by what it emphasizes: a large variety of whole foods from plants.

As Dr. Campbell’s Center for Nutrition Studies states, “The term ‘whole’ in WFPB describes foods that are minimally processed. Heavily processed foods, on the other hand, are not included in a WFPB diet. This means avoiding highly refined grain products (e.g., white rice, white flour), foods containing added sugars or artificial sweeteners (e.g., confectioners sugar, high fructose corn syrup), and foods containing added fat. Yes, even olive oil.” [2]

As mentioned in 4 Smart Strategies to go Whole Food Plant-Based (WFPB), “Junk food is defined to be highly processed and refined. Highly processed foods will usually have artificial or concentrated chemicals to increase the shelf life of the food while destroying health. Refined foods are obtained by concentrating naturally occurring substances. As an example, the sugar derived from beets is junk food, but beets are not, because whole beets are complete foods made by nature. In a similar way, olives are examples of whole foods, but olive oil is not.” In this manner, a WFPB diet is a vegan diet, but a vegan diet is not necessarily a WFPB diet. I try to mostly follow a WFPB diet, but sometimes I do enjoy other vegan treats.

A WFPB diet is possibly the richest diet in terms of vitamins, minerals, and dietary fiber per calorie consumed. [3] When people first transition to a WFPB diet, they are pleased to discover the variety of plant foods available to them. Each of the categories I have listed below, whole grains, legumes, fruits and fruit vegetables, leaves, stems, flowers, bulbs, roots, and tubers, nuts and seeds, mushrooms, has its own tastes, textures, smells, and colors. When foods from these categories are combined together, they create a flavorful, mouth-watering meal. Additionally, when condiments and spices are added to the mix, it takes the eating experience to a whole new level!

Check out the table below. I’ve tried to include many of the foods in each group. If you have any other favorites send them to me. Now, the next time you visit the grocery store you will know what foods to buy more of. Then you can try out some of these foods to make some of our Recipes. Enjoy!

Table of WFPB Food Groups

Whole%252BFood%252BPlant%252BBased%252BFood%252BChart
Whole%252BFood%252BPlant%252BBased%252BFood%252BChart%252B2

4 Smart Strategies to go Whole Food Plant-Based (WFPB)

It’s the beginning of the new year, and many people have taken up new year's resolutions. If you or someone you know want to successfully go plant-based here are 4 methods to make the change.

Method 1: Eliminating Animal Food Groups (Easiest)

For many people, going WFPB is a process which occurs over the course of multiple months or even years. This method can be thought of as climbing a large mountain. The process may take a long time with many campsites in between.

Step 1: Eliminate Red Meat

Red meat includes beef, pork, veal, lamb, mutton, goat, and horse. Choose to eliminate red meat from your diet. Consider following this new diet which does not include red meat for some time such as a month or two. This time may be chosen to be slightly shorter or longer for each individual. It’s important to follow the new diet until you no longer have the urge to eat red meat and until you can permanently sustain the change.

The Beyond Burger

Step 2: Eliminate Remaining Land Animals

Eliminate the remaining land animals like chicken, duck, and turkey. Consider following this new diet which does not include land animals for some time such as a month or two. This time may be chosen to be slightly shorter or longer for each individual. It’s important to follow the new diet until you no longer have the urge to eat land animals and until you can permanently sustain the change.

Tofurky

Step 3: Eliminate Aquatic Animals

Now eliminate all aquatic animals which include fish, lobsters, crabs, clams, mussels, shrimp, squid, and octopus. Once you have made the switch, continue this way for another month or two or until you can perpetually sustain the diet.

Gardein’s Fishless Filet

Step 4: Eliminate Eggs and Dairy

Almost There! By eliminating eggs and dairy products like cheese, yogurt, ice cream, and milk, you will have become plant-based. Simply continue this diet for an additional month or two and until you know you will not go back to eating animal products.

Dairy-Free Milks

Step 5: Eliminate or Minimize Junk Food

Now it’s time to transition from plant-based to whole food plant-based. To do so eliminate or minimize junk food like potato chips, cookies, crackers, and french fries. Junk food is defined to be highly processed and refined. Highly processed foods will usually have artificial or concentrated chemicals to increase the shelf life of the food while destroying health. Refined foods are obtained by concentrating naturally occurring substances. As an example, the sugar derived from beets is junk food, but beets are not, because whole beets are complete foods made by nature. In a similar way, olives are examples of whole foods, but olive oil is not.

You’ve done it! Congratulate yourself on this accomplishment. You can now continue this diet for the rest of your life knowing that you’ve significantly reduced the risk of mortality, heart disease, and other diseases.

Method 2: Reduce animal products by Day of the Week (Easy)

In this method, we take back one day of the week at a time. This method will have 7 steps, where each step adds a certain day. We have provided one possible order in which to add WFPB days of the week. However, you can change it to best suit your needs. Each day of the week has a recipe link, so you don’t have to feel overwhelmed.

goplant_based_calendar

Step 1: Sunday

Eliminating animal products from your diet may be easier on Sundays than any other day of the week because you may be able to control your life more and be less busy. Begin by eating WFPB every Sunday. After you have adjusted to the diet and are able to continue it, move on to adding another day of the week.

WFPB Recipes with 5 Ingredients or Less

Step 2: Thursday

We’ve chosen to add Thursday next because this gives you a break of at least two days between WFPB days.

Vegetarian Times Recipes

Step 3: Tuesday

Once you are able to carry out this new diet successfully move on to another step. Now, we add Tuesday and have advanced to only a one-day gap between two WFPB days.

Recipes from Eating you Alive

Step 4: Friday

Pat yourself on your back! Now by adding Friday, the majority of your week has become WFPB!

Over 1940 Plant-Based Recipes

Step 5: Monday

Begin eating WFPB on Mondays as well. Now you’ve reached new heights and are able to string together three days of the week, Sunday, Monday and Tuesday.

Recipes from PlantPure Chef

Step 6: Wednesday

You’re almost there! Add Wednesday to your list of WFPB days, so that the only day remaining is Saturday. All your weekdays are now WFPB!

Recipes from the Physicians Committee for Responsible Medicine

Step 7: Saturday

Finish off the plan by adding Saturday and becoming WFPB every day of the week. You’ve reached the summit of a whole food plant-based way of eating. In the beginning, it may have seemed challenging, but you’ve come a long way. Now continue this healthy lifestyle.

Dr. Esselstyn’s Recipes

Method 3: Converting Morning, Afternoon, and Evening (Moderate)

This method is also a smooth transition. In this method, we do not eliminate certain animal food groups or take back a day of the week at a time. We decide to eat WFPB at certain meals during the day.

Step 1: Eat WFPB Snacks (Moderate)

The easiest way to begin is by deciding to make all your snacks WFPB. Examples can be found by searching through our Recipes page and these snacks. Fresh or dried fruits can also make for wonderful snacks. Once you have established a routine continue it until it becomes a permanent habit. Then it’s time to move forward on your plan.

Step 2: Add WFPB Breakfasts

Choose to eat whole food plant-based breakfasts as well as snacks. Doing so will give your day a positive start. Follow this routine until you can move on to the next step confidently. Some great breakfast recipes can be found on Dr. McDougall’s website, at Forks Over Knives, or on the Recipes page.

Step 3: Add WFPB Lunches

You’re about halfway there. Keep it up and continue going strong through midday! Add WFPB lunches to the existing snacks and breakfasts. There are a plethora of recipes for lunch available on the Recipes page and at these main dishes. Stick with this phase until you are able to permanently sustain this diet before moving on.

Step 4: Add WFPB Dinners

Finish off by making all meals WFPB. This is the last step in going whole food plant-based. Some recipes classified by cuisine can be found at Veganuary. Congratulate yourself for having made it this far. This diet will prevent many autoimmune diseases such as lupus, some types of multiple sclerosis, and rheumatoid arthritis and help you perform better at whatever you do.

Method 4: Overnight Change (Ambitious*)

Going plant-based overnight means deciding to eliminate all animal products from your diet and doing so over a very short period of time. This method is by far the most ambitious method of all methods to go WFPB. The method is more challenging because the chances of relapsing to older eating habits and the possibility of giving up may be higher. However, for some people, doing it all in one go is much preferable than slowly transitioning. If you are one of these types, then this method is for you!

*Disclaimer - This method may be more challenging if you are living with others

Step 1: Preparation

Before becoming whole food plant-based, it is important to prepare by doing some research on new ways of eating, preparation for cooking, and finding the right recipes. You may also have to prepare for eating out. Here are some websites to help you conduct your research.

Step 2: Clean up Existing Food

The second step is to clean out your refrigerator, food pantry, dining table, and entire home of all foods that contain animal products. You can either give away the food or dispose of it.

Step 3: Buying New Food

Buy only WFPB foods at the grocery store. The best way to control your diet is by not buying unhealthy foods at the store itself. A plant-based grocery shopping guide can be found from the Center for Nutrition Studies.

Wrapping it all up!

The four methods above are methods that have been used successfully in the past. Decide which method suits your personality the best. Many people prefer a gradual change while others prefer to change their diet all at once. Don’t be hard on yourself, if you eat some chips here and there or eat a burger that contains cheese. Even in the earlier stages if you slip up keep going! Every calorie from animal products that is replaced by a whole food plant-based calorie is a step in the right direction.

According to a 2014 research paper in the the The American Journal of Clinical Nutrition, “a Food Pattern that positively weighs vegetable-derived foods and negatively weighs animal-derived foods can be conceptualized as a progressive and gentle approach to vegetarianism (i.e., a “provegetarian” Food Pattern) that incorporates a range of progressively increasing proportions of plant-derived foods and concomitant reductions in animal-derived foods.” [1]

The data in the figure above show that as the adherence to the strict vegetarian food pattern increases, the mortality rate decreases. Every step of the way there are benefits associated with increasing the proportion of plant products in one’s diet…

The data in the figure above show that as the adherence to the strict vegetarian food pattern increases, the mortality rate decreases. Every step of the way there are benefits associated with increasing the proportion of plant products in one’s diet. [1]

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Sources:

[1] https://academic.oup.com/ajcn/article/100/suppl_1/320S/4576429