For many years now, warnings have been in place at the ever-decreasing state of the environment. There’s no doubt that global warming is in full effect, the science supports it. Since 1970, the planet has warmed up at an average rate of 0.17°C per decade. It may not seem like a huge amount but the effects are detrimental to the state of our planet and the organisms that live on it.
The continued rise in global temperature will be extremely difficult for wildlife to continue to survive in current similar numbers. With a 1.5°C average rise in temperature the IPCC predicts 20-30% of species are at risk of extinction and if the planet warms up by more than 2°C, most ecosystems will struggle. Species just can’t adapt to this change and will subsequently reduce in numbers.
There will also be a greater effect on our Polar regions. The South and Polar regions of our planet are incredibly important in regulating our planet’s climate and are very vulnerable to global warming. Overall average air temperatures in the arctic region have increased by approximately 5°C over the last century and with current data trends, there will be no ice covering the arctic in the summers of future decades.
Global warming is also evident in Antarctica, with a large span of ice shrinking at a continuous rate. Antarctica plays an important role in the planet’s climate as the ice reflects the sun rays and cools the planet down, if this ice is lost the earth will conduct more of the suns rays, warming it up further.
Our oceans are also becoming more acidic as the increased carbon dioxide (CO2) levels in the atmosphere cause the oceans to be more concentrated with CO2, which is killing coral reefs, an essential part of the survival of ocean species as it provides food. Without the coral reef, ocean species will dramatically reduce in numbers.
How do we stop it?
There are many factors that contribute to the rise in global temperature, with some being easier to manage and reduce than others.
However, one of the major contributors to global warming is our diets! Animal agriculture is particularly to blame, as the process of raising livestock uses considerable amounts of our planet’s resources. The process also creates greenhouse gases from livestock, declines our forests, creates water shortages from farming and creates vast ocean dead zones from agriculture pollution.
A study has warned that huge reductions in meat and dairy consumption are needed to avoid dangerous levels of climate change and switching to a plant-based diet or vegan diet is the biggest way to help fight climate change, UN experts have said.
A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products.
With the reduction or avoidance of animal products, increased consumption of plant foods may be the best way we can help the survival of our planet before its too late.
But how can I meet my nutritional needs on a Plant-Based Diet?
A well planned plant-based diet can easily provide you with all the necessary nutrients you need to meet all your requirements, whilst leaving you with the satisfaction that you are massively cutting your carbon footprint.
This is backed up by The Academy of Nutrition and Dietetics who state that “well-planned plant-based and vegan diets are healthy, nutritional and can also provide many health benefits for the prevention and treatment of certain diseases”. They also state that the diet is suitable “for all stages of life”.
It can be harder to get the nutrition you require if you are avoiding a food group such as meat and dairy but with good preparation, it is easy to succeed. You must be aware of the nutrients your body requires and how to bring them into your diet in a sustainable way. This will ensure that you can enjoy your plant-based diet and make it a long term vision.
There are particular nutrients, vitamins and minerals on a plant-based that you must be aware of if you wish to thrive. These are protein, iron, vitamin C, calcium, zinc, vitamin B-12 and omega-3 fatty acids.
PROTEIN
Protein may be the biggest question surrounding plant-based diets. Its the building blocks for muscle growth and repair and there’s often a stigma existing, questioning where vegans or vegetarians could be getting there protein intake from without the consumption of meat.
Fortunately, you don’t need to eat meat to get a sufficient amount of protein, vegan protein sources can give your body everything it needs. Plant-based foods can be just as protein-rich as meat!
There are many plant-based proteins that you can consume that allow you to meet or exceed your protein requirements. Protein-rich foods include:
Legumes
Common edible legumes include lentils, peas, chickpeas, beans and soybeans. These examples have very high protein contents and are excellent sources of nutrition, containing fibre, B vitamins, phosphorus, zinc, copper, and manganese.
Nuts/Seeds
These powerful little things contain a large volume of protein whilst also containing healthy fats needed to give your body energy and to support cell growth. Nut butter such as peanut butter is also great ways to get the same nutritional in an often tastier form! Check out this one by Whole Earth.
Tofu/Tempeh
Both these products are made from the fermentation of soybeans and are a complete protein making it a great alternative to meat. Complete proteins contain all essential amino acids needed for growth and repair that can only be found from food, making tofu and tempeh a great plant-based protein.
Vegan Protein
Plant-based protein blends are a great source of protein for those that struggle to meet their protein needs through foods alone. They often consist of various rich plant-based sources of protein in combination to create a large supply of protein in one sitting. Take a look at Applied Nutrition’s Blend, featuring a whopping 25g of protein per serving!
IRON
This essential nutrient has many key functions within the body, such as the transfer of oxygen from lungs to tissues. There are two types of iron that can be found. Heme iron is found in meat products and nonheme iron is found in plants.
Nonheme iron isn’t absorbed as efficiently as heme iron is but, despite this, most people that follow a plant-based diet still get sufficient amounts of iron.
Good sources of iron include chickpeas, ground linseed, quinoa, chia seeds, cashew nuts, beans, tofu and fortified cereals.
As it is more difficult to absorb heme iron, there are a few ways to increase the absorption rate. This can be achieved by including high vitamin C foods in your meal or taking calcium supplements between meals.
VITAMIN C
This essential vitamin is usually well met on a plant-based diet due to the higher consumption of fruit and vegetables. As stated previously it is even more essential for non-meat-eaters for the absorption of non-heme iron in plant-based foods.
foods rich in vitamin c include broccoli, cauliflower, kale, kiwi, oranges, red, green or yellow pepper, sweet potato, strawberries and tomatoes.
CALCIUM
This is another important nutrient that is often questioned when animal products are removed from the diet as it often assumed it is only available from dairy products.
Plant foods can also be rich in calcium. Examples can include, kale, almonds, broccoli and black beans. Calcium-fortified foods can also allow you to reach your daily requirements.
ZINC
This is an essential mineral which supports the immune system and wound healing. It’s hard for our bodies to store zinc so it is essential to get adequate amounts from our diets.
All edible seeds, grains, legumes and nuts are great sources of zinc but contain in varying amounts.
VITAMIN B12
B12 is essential for the development of red blood cells and the maintenance of nerves and brain function. This is essential for plant-based eaters to ensure they’re getting efficient amounts of as it’s not often found in plant foods, only in animal products.
Vegans must supplement B12 in the form of tablets which can be bought here. Or the consumption of B12 fortified foods, such as non-dairy milk, breakfast cereals and nutritional yeast will also be sufficient.
OMEGA 3 FATTY ACIDS
These are considered essential, as your body cannot make them, they must be obtained from the diet. They’re most commonly found in fatty fish but it can still be obtained from plant-based foods.
It is less efficient to source your omega 3’s from plants but consuming enough plant-based sources will help you reach daily needs.
Chia seeds, ground flaxseeds, flaxseed oil, hempseeds, hempseed oil and walnuts all contain ALA that can be converted into EPA and DHA by your body.
Whether you chose to reduce your meat and dairy intake or completely stop consuming it, you’ll be on your way to reducing your carbon footprint. However, you must ensure that in doing so, you get enough of the above nutrients which will ensure you remain healthy during any stage of life.
Why don’t you try one of these recipes to get you started: Vegan Chilli, Vegan Spinach Ricotta Lasagne, Cajun Style Red Beans & Rice
