A diet that combines elements of Mediterranean eating with a focus on whole grains, vegetables, healthy fats, and moderate dairy consumption may hold the key to promoting longevity and reducing our environmental footprint. The Planetary Health Diet (PHD) has gained attention from 37 global experts who have found it lowers disease risk and supports climate sustainability.
The PHD is largely plant-based, with high quantities of vegetables, fruits, nuts, legumes, whole grains, and unsaturated plant oils. It allows for moderate dairy, fish, and poultry intake while limiting red meat, added sugar, and processed food. This diet promotes less carbohydrates and more fiber, protein, and micronutrients.
According to experts, a diet with this formula can lower the risk of heart disease by reducing cholesterol and inflammation in arteries, as well as diabetes and cancer. Researchers from Harvard found that those following a similar diet had a 30% lower risk of premature death, including deaths from heart disease, cancer, and respiratory ailments over 34 years.
While the PHD shares similarities with veganism, it is considered more sustainable. The Indian diet already incorporates many plant-based ingredients, such as legumes, vegetables, fruits, whole grains, and nuts, making modifications to incorporate them into festive treats like mithais, a possibility.
However, limitations of the PHD include nutritional gaps, particularly deficiencies in iron, calcium, zinc, vitamin B12, and Omega-3 fatty acids, which are better found in animal products. Customization is essential for certain communities that rely more on animal-based products due to geographical availability.
To reap the benefits of this diet, consistency is key. As Dr. Ritika Samaddar suggests, “It’s better than taking medicines.” By making small changes to our diets today and incorporating plant-based ingredients, we may be able to boost our longevity and contribute to a more sustainable food system.
Source: https://indianexpress.com/article/health-wellness/lancet-longevity-diet-magic-pill-chronic-diseases-planetary-health-diet-9931762