The benefits of a plant-based diet – MD Anderson Cancer Center

A Strategic Approach to Plant-Based Diets for Sustainable Development

The adoption of plant-based diets presents a significant opportunity to advance several Sustainable Development Goals (SDGs). This dietary shift directly supports SDG 3 (Good Health and Well-being) by reducing non-communicable diseases, SDG 12 (Responsible Consumption and Production) by promoting sustainable food systems, and contributes to SDG 2 (Zero Hunger) and SDG 13 (Climate Action) through more efficient and less resource-intensive food production. This report outlines key strategies for transitioning towards a more plant-centric diet in alignment with these global objectives.

Integrating Plant-Based Foods for Enhanced Health and Well-being (SDG 3)

Incremental Dietary Modifications

To facilitate a sustainable transition, individuals are encouraged to adopt gradual changes rather than complete dietary overhauls. This approach enhances long-term adherence and contributes to improved health outcomes.

• Introduce nutrient-dense plant foods alongside existing dietary staples rather than eliminating favored items.
• Employ portion control strategies, such as consuming a serving of fruit before higher-calorie snacks, to improve overall nutrient intake.
• Modify condiment usage to reduce intake of fats, sugars, and calories, thereby promoting healthier eating habits.

Gradual Increase in Plant-Based Servings

A measured increase in plant-based food consumption is recommended to allow for physiological adaptation to higher fiber intake.

• Establish a target of approximately one cup of plant-based food per meal.
• Implement a phased approach, adding one additional daily serving of plant-based food each week to mitigate potential gastrointestinal discomfort.
• Consider cooking vegetables to enhance the digestibility of fiber.

Promoting Responsible Consumption Patterns (SDG 12)

Differentiating Healthy Plant-Based Options

A critical component of responsible consumption is the ability to discern between healthy and unhealthy plant-based products. The “plant-based” label does not inherently guarantee nutritional value or alignment with health-related SDGs.

Key Nutritional Guidelines for Sustainable Diets

Adherence to established nutritional guidelines is essential for ensuring that dietary choices support SDG 3.

1. Reduce Ultra-Processed Foods: These products often contain additives, high levels of empty calories, sugar, salt, and fat, while offering minimal nutritional value. Limiting their consumption aligns with goals for improved public health.
2. Monitor Added Sugar Intake: To combat diet-related diseases, daily added sugar consumption should be limited to less than 36 grams for men and 25 grams for women.
3. Limit Sodium Consumption: In accordance with the Dietary Guidelines for Americans, sodium intake for individuals aged 14 and older should not exceed 2,300 milligrams per day.
4. Prioritize Whole Grain Options: Choose whole grains such as brown rice, whole wheat bread, and 100% whole wheat pasta to ensure adequate fiber intake.
5. Evaluate Food Preparation Methods: Preparation techniques significantly impact the health profile of food. Methods like deep frying increase fat content, while some canned goods contain added sugar and sodium, undermining health objectives.

Ensuring Accessibility and Feasibility for Widespread Adoption

Overcoming Barriers to Implementation

For plant-based diets to contribute effectively to the SDGs, they must be accessible, affordable, and practical for a broad population.

• Emphasize that a commitment to plant-based eating does not necessitate exclusive reliance on organic or labor-intensive options.
• Promote the use of convenient and accessible forms of produce, including dried, canned, frozen, and pre-cut options, to accommodate various lifestyles and budgets.
• The primary principle for success is consistency; the most beneficial plant-based options are those that individuals will consume regularly.

1. Which SDGs are addressed or connected to the issues highlighted in the article?

The article on healthy eating and plant-based diets primarily addresses the following Sustainable Development Goals (SDGs):

• SDG 3: Good Health and Well-being

  This is the most relevant SDG. The article’s core message is about promoting healthy lifestyles through better dietary choices. It provides specific advice on how to eat healthier by increasing plant-based food intake, reducing ultra-processed foods, limiting sugar and sodium, and choosing whole grains. These practices are fundamental to preventing non-communicable diseases (such as heart disease, diabetes, and cancer) and promoting overall well-being, which is the central aim of SDG 3.

• SDG 2: Zero Hunger

  While the article does not discuss food scarcity, it is directly related to the nutritional aspect of SDG 2. This goal aims to end all forms of malnutrition. The article addresses this by guiding readers on how to improve the nutritional quality of their diet. It distinguishes between high-calorie, low-nutrient ultra-processed foods and nutrient-dense whole foods, thereby tackling the problem of malnutrition that can occur even in the presence of sufficient calories.

2. What specific targets under those SDGs can be identified based on the article’s content?

Based on the article’s focus, the following specific targets can be identified:

• Target 3.4: Reduce premature mortality from non-communicable diseases

  The full target is to “by 2030, reduce by one-third premature mortality from non-communicable diseases through prevention and treatment and promote mental health and well-being.” The article’s dietary advice—such as limiting sodium to under 2,300 mg/day and added sugar to under 25-36g/day—are key preventative measures against non-communicable diseases like hypertension, cardiovascular disease, type 2 diabetes, and certain cancers. The source of the article, MD Anderson Cancer Center, further strengthens this link to disease prevention.

• Target 2.2: End all forms of malnutrition

  The full target is to “by 2030, end all forms of malnutrition… and address the nutritional needs of adolescent girls, pregnant and lactating women and older persons.” The article directly addresses this by providing actionable advice to improve nutritional intake. It explains that ultra-processed foods are “high in calories and very low in nutrients,” leading the body to search for missing nutrients. By encouraging the consumption of whole, plant-based foods, the article promotes a diet that combats the form of malnutrition characterized by the overconsumption of unhealthy foods and nutrient deficiencies.

3. Are there any indicators mentioned or implied in the article that can be used to measure progress towards the identified targets?

Yes, the article provides several specific and measurable indicators that can be used to track progress towards healthier diets, which in turn contributes to achieving the identified targets.

• Explicit Quantitative Indicators:

  The article provides clear, numerical guidelines that can be used as direct indicators for measuring dietary habits.

  1. Daily intake of added sugar: The article specifies that “Men should eat less than 36 grams of added sugar per day, while women should eat less than 25 grams.” This provides a precise metric to assess dietary quality.
  2. Daily sodium intake: It states that “People ages 14 and older should consume less than 2,300 milligrams of sodium per day.” This is another quantifiable indicator for monitoring progress towards healthier eating.

• Implied Qualitative and Quantitative Indicators:

  The article also suggests other behaviors and consumption patterns that can be measured.

  1. Consumption of plant-based foods: Progress can be measured by tracking the number of servings of plant-based foods. The article suggests a goal: “Ideally, Murray suggests eating a cup of plant-based food at each meal.”
  2. Consumption of ultra-processed foods: A reduction in the consumption of “chips, candy, and store-bought baked goods and desserts” can be tracked as an indicator of improved diet quality.
  3. Proportion of whole grains in the diet: The shift towards “brown rice, whole wheat bread and 100% whole wheat pasta” can be measured as an indicator of increased fiber and nutrient intake.

4. Create a table with three columns titled ‘SDGs, Targets and Indicators” to present the findings from analyzing the article.

Source: mdanderson.org