Plant-based diet can benefit health and the environment

Meat, both red and white, is one of the traditional pillars of the Brazilian diet. Present on the tables of many families, it is seen by many as an irreplaceable protein, being a central part of daily meals. However, this perception has changed in recent years. According to the survey “The Brazilian Consumer and the Plant-Based Market 2022”, carried out by The Good Food Institute Brasil (GFI Brasil), 67% of Brazilians reduced their meat consumption in 2022.

This decrease reflects a significant change in the country’s eating habits, driven by a series of factors, such as concern for the environment and health. This is because, as explained by the Nutrition professional at AmorSaúde, Diandra Perez Moura, reducing meat consumption prevents the occurrence of diseases. “Eating less meat can reduce the risk of cardiovascular disease, help with weight control, improve digestive health and promote a lower risk of cancer”, reports the professional.

Even though meat is rich in vitamins and minerals, such as iron, caution and balance are necessary to avoid overdoing it, warns Diandra Perez Moura. “When these foods are consumed daily and in excess, especially those with a high fat content, they can cause health problems, such as cardiovascular disease in particular. The risk is even greater when consuming processed and processed red meats, such as sausages, salami, chorizo ​​and ham”.

Processed meats contain high levels of sodium, preservatives and other chemical additives that are harmful to health. The professional also points out that excess red meat, associated with low intake of fruits and vegetables, can weaken the body and the immune system.

Therefore, prioritizing vegetables in your diet helps prevent chronic diseases, as explained by doctor Alexandre Pimenta, technical manager at AmorSaúde. “Plant-based diets tend to be richer in fiber, antioxidants and phytonutrients, which help regulate glucose metabolism and reduce inflammation, contributing to the prevention of type 2 diabetes. not only improves cardiovascular health, but also promotes better glycemic control”, he attests.

If reducing meat consumption already contributes to the health of human beings, this attitude could be even more beneficial for the environment. The destruction of biomes and native vegetation is closely linked to livestock farming – the activity of raising livestock. In 2022, 95.7% of deforestation was mainly caused by agriculture, as indicated by data from Mapbiomas (system for validating and refining deforestation alerts).

In relation to the emission of greenhouse gases (GHG), livestock farming was responsible for 27% of the country’s emissions in 2020, being the second sector that emits the most harmful gases to the ozone layer in the country, according to the Estimates of Greenhouse Gas Emissions and Removals (SEEG).

Reducing meat in the diet can result in transformation in the product’s consumer chain, says Dr. Alexandre Pimenta. “By reducing the demand for meat, we can reduce pressure on ecosystems, promoting more sustainable agricultural practices and preserving natural habitats. This not only helps mitigate the effects of climate change, but also contributes to conserving resources for future generations”, says the professional.

Even with proven benefits, adhering to a vegetarian diet can be a challenge for many people. Therefore, campaigns such as “meatless Monday” have encouraged the reduction of the product at least once a week. Examples like this can represent a starting point for people to rethink their meat consumption and opt for flexitarianism.

Flexitarian diets, that is, those that prioritize vegetables and maintain regular meals with foods of animal origin, help those who want to reduce their consumption, but have difficulty adapting, functioning as a transition to vegetarianism.

“I would recommend reducing it little by little. It is important that people start adding more vegetables to their meals, gradually replacing meat with vegetarian versions, such as tofu”, advises Diandra Perez Moura. Another strategy recommended by the professional is to try vegetarian versions of hamburgers, in addition to gradually removing meat from the diet, starting with red meat and then white meat, for example.

As protein sources, the nutritionist also recommends eggs, dairy products, legumes (beans, lentils, chickpeas), oilseeds (peanuts, chestnuts, nuts) and cereals (brown rice, pasta, quinoa, oats, rye).

Dr. Alexandre Pimenta points out that the lack of information about obtaining nutrients represents a challenge, which can be overcome, including with support from local communities and sharing of information. “It is essential to seek knowledge about alternative protein sources, such as legumes, whole grains, nuts and seeds. Furthermore, support from community or online groups can be valuable in exchanging experiences and building a support network”, he details.

Vitamin B12, cobalamin or cyanocobalamin, is one of the micronutrients that are found in significant quantities in foods of animal origin. It is responsible for metabolizing carbohydrates, fatty acids, synthesizing proteins, as well as being related to the maintenance of the nervous system, energy production and development of red blood cells.

For this reason, it is essential that vegetarians (those who do not eat meat, but consume eggs and dairy products) and vegans (people who do not consume anything of animal origin) take the correct supplementation.

“They can supplement vitamin B12 through oral supplements found in tablets and capsules, sublingual tablets. Those who don’t like swallowing pills can opt for B12 injections, fortified foods, such as some cereals, vegetable milks and soy-based products that are enriched with B12,” explains Diandra Perez Moura.

When reducing meat consumption, it is important that the diet is adapted to each person’s reality, but incorporating and trying new foods. “Vegetarianism is a process, and changing eating habits takes time. The ideal is to look for tasty vegetarian recipes to diversify your menu and discover new flavors, without missing meat”, points out Diandra Perez Moura.

The Nutrition professional lists 3 simple recipes that can be easily added to the daily lives of those looking to reduce their consumption of animal proteins. Check it out:

• 5 chickpea shells
• 1 clove of garlic, peeled and crushed
• Juice of 1 lemon
• 4 tablespoons of olive oil
• 1 tablespoon tahini (sesame paste)
• Water

In a container, place the chickpeas, cover with water and leave to soak for 12 hours, changing the water every 3 hours. Afterwards, drain the water and transfer the grains to a pressure cooker. Cover with water and place over medium heat to cook for 20 minutes after coming to pressure. Turn off the heat, wait for the pressure to release and open the pan. Drain the water, remove the husks from the grains and transfer to a blender. Add the other ingredients and blend until you obtain a uniform paste. Serve immediately.

Tip: if necessary, gradually add water to beat.

• 2 cups of cooked quinoa
• 8 medium pieces of peeled kabocha pumpkin
• 250 ml of water
• 1 onion peeled and chopped
• 4 garlic cloves, peeled and chopped
• 3 tablespoons of olive oil
• Salt, ground black pepper, chives and mint to taste

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown. Add the pumpkin, water and salt and cook until the vegetable is soft. Turn off the heat, drain the water and, using a fork, mash the pumpkin until puree. Then, add the quinoa, mint and chives and mix. Season with salt and black pepper and transfer to a glass dish. Place in a preheated oven at 180°C for 35 minutes. Serve immediately.

• 500 g of peas
• 1 onion peeled and chopped
• 1 tablespoon of olive oil
• 2 tablespoons oat bran
• Salt and seasonings to taste
• 1 tablespoon of flaxseed
• Water

In a container, place the peas, cover with water and leave to soak for 8 hours, changing the water every 4 hours. Afterwards, drain the water and transfer the grains to a pan. Cover with water and cook over medium heat until tender. Turn off the heat, drain the water and transfer to a container. Add the other ingredients and stir until you obtain a uniform consistency. Then, using a spoon, take some dough and shape it into a hamburger shape. Grill in a frying pan or bake in an air fryer. Serve immediately.

Note: for vegans, flaxseed can replace egg white in the preparation. To do this, leave the seed to soak in water for 3 hours. After this period, the gel formed can be used to bind the burger.