226_The Real Scoop on a Plant-Based Diet

Adventures in Sustainable Living Podcast

E 226

The Real Scoop on a Plant-based Diet

There was a time whenever someone mentioned vegetarian or vegan diet that I would just roll my eyes and walk away. But now that seems to have transitioned into something else we hear more frequently and that is “plant-based diet.”

For most of us we may think of this as a boring diet with few options and perhaps it even conjures up visions of eating a salad every night. While this is far from the truth, a plant based diet is certainly much different from what most of us focus on eating.

But what if I told you a secret? There is something that you can do to look and feel better than 80% of the people in our society.

So, if you want to know the connection here then stick around for E226, The Real Scoop on a Plant-Based diet.

Welcome back everyone to the Adventures in Sustainable Living podcast. This is your host Patrick and this is E226 The Real Scoop on a Plant-based diet.

Now I realize that this discussion may cause some people to shy away. But I also think this is because of some misconceptions. That said, I will be the first to admit that I even needed some education on what this really means. But you must know that the focus of this episode is on health and well being, as well as what is more sustainable. I am not going to push the concept of being vegetarian or vegan. I just want to present some facts from an objective point of view. 

But before we get started, let’s first talk about the good news story of the week.

One of the things I find interesting are studies and reports about the happiest countries in the world. I think all too often people believe that wealth is directly connected to happiness but in many cases the truth is exactly the opposite.

The World Happiness Report shows that wealth is often correlated with happiness, but this relationship is not universal. Countries with higher GDP per capita tend to rank higher in happiness, likely because wealth allows access to public services and material goods that contribute to well-being. However, the report also indicates that social relationships, health, and freedom are more significant factors in happiness than wealth alone. For example, Finland, which has been the happiest country for six consecutive years, does not have the highest GDP per capita but scores highly on social support and trust, which are crucial for happiness.

But also according to the World Happiness Report 2025 believing that a wallet will be returned if dropped in public is one of the most important indicators of well being and happiness. In fact, it’s 7 times more impactful that doubling your income.

Furthermore, researchers found that belief in the kindness of others is much more closely tied to peoples’ happiness than previously thought. For example, believing that others are willing to return your lost wallet is shown to be a strong predictor of population happiness. But this also is directly linked to a sense of social trust.

Finland tops the list of the world’s happiest country for the eighty year in a row while the U.S. ranked 24th, falling to its lowest ranking in the past 13 years. The Finnish Ambassador to the U.S. proposed that a big reason for their consistent ranking was the Finns’ trust that both “people and politicians mean well.” The homogenous population made that easier for Finland, she said.

Other funs facts from this study:

•  Sharing meals with others is strongly linked with wellbeing across all global regions, but the number of people dining alone in the United States has increased 53% over the past two decades.
•  In 2023, 19% of young adults across the world reported having no one they could count on for social support. This is a 39% increase compared to 2006.
•  In countries where benevolent acts are more frequent, despair is less frequent.
•  Declining happiness and social trust in the US and parts of Europe combine to explain the rise and direction of political polarization and anti-system votes.

The report highlights that while wealth can contribute to happiness, it is not the sole determinant. Countries with strong social support systems, good governance, and a focus on health and freedom tend to have higher levels of happiness, even if they are not the wealthiest.

In summary, while wealth can be a means to happiness, many of the happiest countries prioritize social well-being, health, and freedom over economic growth.

And let that be a lesson to all of us. Instead of spending 6 to 7 hours a day in front of a screen engaging in mindless internet scrolling and social media, put your devices down, have a meal with a friend and enjoy a great conversation. As I heard someone say once, “Never underestimate the power of a good conversation.” Apparently, it even makes us happier.

With that, let’s continue on with this week’s episode about the real scoop on a plant based diet. 

Years ago, when I was still working full time for someone else, I worked in a small hospital with one other veterinarian and two technicians. One of those technicians, Julie, was a vegetarian. She was always giving me grief about being a meat eater. My response to that was to walk around in the back of the clinic at lunch time with a steak bone sticking out of my mouth. But it was good natured bantering and it was comical at times.

One day she came to work with a book she asked me to read. I truly cannot remember the title. But the book focused on the cruelty of slaughter houses and the commercial production of the meat that we eat. This book still did not make me want to be a vegetarian. But, it did open my eyes to how commercial meat was produced. At that point I started eating much less beef and focused more on game meat. Presently, 80% of the meat we consume is farm raised elk or chicken and turkey that we have raised at home.

More recently, mostly as a result of all the research I do, I have learned a considerable amount about the environmental impact of our diets. As it turns out, it does make a significant difference in what we choose to eat. Meat production, beef in particular, has a significant detrimental impact on our world. This industry is one of the leading causes of deforestation and loss of biodiversity. But, you’ve probably heard that before.

The other thing you’ve likely heard over and over again is that we should all eat a plant based diet, which for most of us translates into being a vegetarian or vegan. While I have said numerous times that I have no intention of being either, what I want to do here is objectively consider this concept of a plant based diet and perhaps even dispel some myths about such a lifestyle. Bottom line is I want to consider this from a health and sustainability perspective and decide what is best.

Now what we do know is that eating meat is the norm almost everywhere. According to a survey conducted by Statista’s Consumer Insights, 86% of people surveyed in 21 countries said their diet contained meat. What this highlights is that despite   the trend around meat substitutes and plant-based products, eating meat remains the norm almost everywhere in the world. The United States are Portugal are tied for the highest overall meat consumption per capita. The average person in both countries consumes 149 kg/327.8 pounds of meat per year. That is approximately 0.9 pounds of meat per day.

Some other fun facts:

Nearly 74% of adults, age 20 and older are over weight, including those that are obese.

Research indicates that meat consumption is associated with a higher risk of obesity. A study from the University of Adelaide found that the availability of meat in 170 countries correlates strongly with obesity rates. A large study involving US adults found that those who consumed the most meat were approximately 27% more likely to be obese and 33% more likely to have central obesity, meaning more belly fat, compared to those who ate the least amount of meat. This association was also observed in a study of South Korean children and adolescents, where those who consumed more than five servings of meat per week had a higher likelihood of being obese.

So the good news about red meat is that it is a valuable source of iron, protein and other important nutrients such as zinc, vitamin B12 and omega-3 fatty acids. The bad news is that eating too much red meat and processed meat such as sausages, bacon, ham and salami is linked to bowel cancer, which is the world’s second most prevalent type of cancer resulting in premature death.

And guess what? Dietary recommendations are 600 to 700 grams, or about 1.5 pounds, of lean meat per week. The average person consumes about 0.9 pound per day when we should be eating 0.21 pounds per day. So we are consuming more than 4 times what is recommended. Plant-based diet or not, we can get by with consuming much less red meat. 

So, if eating too much red meat sets us up for a lot of potential health problems, should we all become vegetarians. Well, not necessarily. It comes down to one key thing, which is moderation. That is where the plant based diet comes in. But what does that mean exactly?

A plant-based diet is not vegetarian or vegan. It is a diet choice that  focuses on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, seeds, and protein substitutes such as soy products. This dietary choice may include smaller and fewer portions of animal-sourced foods, and it does not have to be entirely animal-free. It encompasses a wide range of dietary patterns that contain low amounts of animal products and high amounts of fiber-rich plant products.

So, now that you know the basis of a plant-based diet, the next logical question is whether or not there is any evidence to say this diet is a good way to go. Well, considering we are literally killing ourselves with how we are eating now, I would say a good alternative diet is ini order. So, let’s get down to the nitty-gritty news about a plant based diet.

Why You Should Try a Plant-based diet

There has been a considerable amount of nutrition research looking at plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The foundation of the Mediterranean diet is plant based foods. But it also includes yogurt, cheese, eggs, poultry and fish a couple of times a week. This diet has been shown in large population studies and in randomized clinical trials to reduce the risk of heart disease, diabetes, metabolic syndrome, certain types of cancer, and depression as well as promoting improved mental and physical function.

But there is also the vegetarian diet variety which comes in all shapes and sizes depending on what animal proteins are excluded from their diet. A vegan diet of course excludes all animal based proteins.

So, the real scoop on plant-based diets is that it can lead to weight loss and improvements in cholesterol and fiber intake, as evidenced by a study in the European Journal of Clinical Nutrition.

Plant-based diets are also associated with several health benefits, such as reduced risk of diabetes and lower body weight. They can also provide all essential vitamins and minerals without the need for supplements. Additionally, plant-based foods are rich in fiber, which supports digestive health, and they offer healthy fats such as  essential fatty acids that are beneficial for heart and brain health.

Additionally,  adopting a plant-based diet is not just beneficial for personal health but also for the environment. Producing plant-based foods generally has a smaller carbon footprint and requires less water and land compared to animal agriculture. This diet can help reduce greenhouse gas emissions and promote biodiversity.

In summary, a plant-based diet is a healthful and sustainable choice that can contribute to weight loss and improved health. It is also a great way to promote environmental conservation. On top of that it just so happens that a sustainable diet is far less expensive than a diet that is heavily dependent on meat.

Ways to get started with a plant based diet

-An important first step is to change the way you think about meat. Most people who consume a typical Western diet are brain washed by advertising such as “Beef. It’s what’s for dinner.” We, my self included, are so accustomed to having some sort of meat as the largest portion of our meal. Instead, meat should be used as a garnish, not the centerpiece. What that means, is first focus on eating less meat. Then focus on eating a lot less red meat.

-Eat more vegetables. Half of your plate at lunch and dinner should be vegetables. Make sure to have a variety of colors. Also, instead of reaching for high fat snacks such as chips, snack on vegetables such as humus, salsa, avocados.

-Eat fruit as a dessert. Instead of eating cookies, cake or pie for dessert, go for a slice of watermelon or an apple or orange.

-Add in lots of green leafy vegetables. Include things such as spinach, kale, Swiss chard and other greens every day. Choose to steam, grill or stir fry to help preserve their flavor and nutrients.

-Go vegetarian at least one night a week. Make a meal around vegetables, whole grains and beans.

-Build a meal around a salad. Fill a bowl with lots of leafy greens and add quinoa, beans, chickpeas, cooked whole wheat berries or tofu.

-Add whole grains to your breakfast. Start your day with oatmeal, quinoa, buckwheat, barley, or whole wheat berries. Then add fresh fruit and some nuts or seeds.

-Choose healthy fats. Using olive oil for cooking, salad dressing with an olive oil base, eating nuts and nut butters and avocados are all particularly healthy.

Summary

There was a time if someone mentioned eating a plant-based diet that my mind automatically focused on being vegan or vegetarian. For me that was a put off.  But I also feel I am not alone in that. If you mention eating a plant based diet I feel as if most people are going to go right to that vegan or vegetarian label.

But if I could point directly to yet another study. This one was published by the Physicians Committee for Responsible Medicine and featured in the European Journal of Clinical Nutrition. This was a 16 week study where participants were not saddled with calorie counting or strict diet quality instructions. They simple ate whole grains and legumes and eased up on meat, oils, and sweets. The vegan group on average lost 13 pounds.

In yet another study focusing on identical twins, one twin at a vegan diet and the other maintained an omnivorous diet. After eight weeks the twin that had maintained a vegan diet showed notable health improvements.

So, here is the key takeaway. Participants in these studies showed improvements in their health and weight loss just after 8 to 16 weeks of eating a plant-based diet. The plant-based choices were never labeled as “healthy.” Participants never counted calories nor were they given strict dietary guidelines. Broadly speaking these studies endorsed a diet full of vegetables, legumes, whole grains, and fruits over a diet focused filled with processed foods and red meat. So remember when it comes to meal time it’s more about making your plate more plant dominated not about being vegan or vegetarian.

While doing some research for this podcast episode I did come across a study from the Harvard School of Medicine. They published a special report called 6-Week Plan for Healthy Eating. This is about a 50 page e-book that I think is a good read. If you want it, you will have to submit your email and you will have to pay for the publication. I chose to download the PDF and it was $18 USD. And by the way, I am not affiliated with them so I do not get an financial return if you choose to purchase the e-book. But the reason I did this was to simply learn something from the experts and to see if I can improve my own diet. Personally, I thought it was worth the purchase.

Now in closing, I do want to point out that how we eat does make a difference from the perspective of sustainability. Of all the things we do that have altered our planet, our agricultural activities have had the greatest detrimental impact. Although industrial food production has helped to feed a growing population, it not only affects the environment, it also affects our health. All the processed foods we eat may be more convenient, but they are also killing us and our planet.

I am sure you have heard me say before that I have no intention of being a vegetarian or going vegan. However, I am often motivated to change what I do based on up-to-date scientific evidence. New evidence, improved research, and changing product availability in the medical profession often compels me to change in some way because of improved treatment options. Similarly, the evidence backing a plant-based diet is undeniable. It is healthier for people and healthier for the planet. And perhaps the best part is you don’t have to be vegan or vegetarian to enjoy it.

And I will let you in on a little secret. If you improve your diet, exercise regularly, and lose those extra pounds you will be in better healthy and likely live longer. Not only that but you will look better than 80% of the people in our society. At the end of the day, it is not about being young again. It is about being fit, trim, in good health and living sustainably.

Well folks, that’s about it for this week. I truly hope this episode has been informative and helpful. I also hope you will join me again next week. Until then, always remember to live sustainably because this is how we build a better future.