Cue Dan Buettner, one of the world’s leading experts on how we can create longer, healthier lives. Nearly 20 years ago Buettner set out with a team from National Geographic to document specific populations around the world that have a higher concentration of centenarians (people who live to 100) than anywhere else. These pockets of good health are called Blue Zones, and Buettner has dedicated his life to understanding—and sharing—the common denominators among these diverse populations that all experience unusually long lives.

With the state of American life expectancy, it seems as if there’s no better time for Netflix to debut its new docuseries that takes an in-depth exploration of the Blue Zones. The four-part series, Secrets of the Blue Zones, which premieres on August 30, follows Buettner from California to Japan as he talks with the people who have uncovered the secret formula for living to 100. In addition to the series, Buettner is releasing a new book, The Blue Zones Secrets for Living Longer, which distills the wisdom of the Blue Zones and serves as a how-to manual to help you create your own mini Blue Zone no matter your ZIP code.

“The book brings up-to-date insights on all the five Blue Zones…and identifies a Blue Zone 2.0, Singapore, which is an intentionally engineered Blue Zone instead of one that just occurs naturally,” Buettner told FOK. “Sixty years ago Singapore was an unhealthy island. It’s now become one of the healthiest, longest-lived places on Earth. They’ve done it because of good policies. It’s a proof of concept that if you create the right environment, people live measurably longer with a fraction of the rate of the diseases that cost us trillions of dollars a year in America.”

The Blue Zone Formula

Upon first learning about Blue Zone populations, it can be easy to write off these niche pockets of good health as the result of a small group of people who’ve won the genetic lottery. Buettner says this is not the case.

“I would argue that 20% of it is genes, 10% of it is personal choices, 10% of it is the health care system, and the remaining 60% is your environment,” says Buettner. “There are areas in Kentucky where life expectancy is 20 years less than Boulder, Colorado. In both cases you have a diverse set of genes and a spectrum of people who take responsibility for their health. The only thing that’s different is that it’s much easier to walk or bike across town in Boulder than it is to drive your car. It’s a food environment where you can get delicious plant-based meals much easier than you can in Kentucky. It’s easier to socialize, it’s easier to get out in nature, and the air is cleaner. These are all environmental factors which we vastly underestimate in the formula for longevity.”

So, what do these centenarian-saturated populations do so differently from the rest of us? Surprisingly, it isn’t anything revolutionary; rather, it’s an accumulation of small daily habits, a supportive living environment, and social policies and attitudes that reinforce every person’s value, dignity, and health. While there are much more detailed insights revealed in the docuseries and the new book, here are four key factors that all Blue Zones share:

WFPB Diet

“Overwhelmingly, they eat a plant-based diet that’s somewhere between 90 to 100% whole-food, plant-based—more or less a Forks Over Knives diet,” says Buettner. Apart from what they eat, Blue Zone inhabitants also have strategies for not overeating throughout the day, and they tend to keep electronics away from the dining table to keep their full attention on sharing meals with loved ones.

Natural Movement

It turns out that our current understanding of exercise—performing concentrated bursts of activity that meet our fitness goals each day—may be completely misguided. “[People in the Blue Zones] don’t exercise, but they live in environments where they’re nudged to move naturally every 20 minutes,” Buettner says. Between their work, household chores, social activities, and walkable towns, movement is a built-in part of their day, instead of an extracurricular activity.

Social Connections

Social isolation has been found to be as deadly as smoking 15 cigarettes per day, and the longevity of Blue Zone inhabitants provides further evidence that strong social ties keep you alive for longer. “They put their families first and keep aging parents nearby,” explains Buettner. “They tend to belong to a faith-based community, and they surround themselves with people who reinforce [healthy] behaviors.”

Sense of Purpose

Buettner emphasizes that these long-lived populations “know their purpose and live by it.” As one of the more abstract characteristics of Blue Zones communities, he defines living with purpose as “being clear on your values, knowing what you’re good at, and finding an outlet that provides some good for the rest of the world or helps other people.”

Changes Big and Small

While the lessons gleaned from Blue Zones can be applied on an individual level, their transformative potential lies in the fact that these core tenets can be replicated and customized to reshape the health of entire cities. After discovering these unique age-defying pockets, Buettner founded the Blue Zones organization, which works with cities across the U.S. to enact policies that extend the lifespans of their inhabitants. Over the past two decades, the organization has successfully worked with 72 cities, including Fort Worth, Texas, where obesity rates were lowered, smoking rates dropped by 31%, and more than 58% of residents are now categorized as “thriving.”

Buettner has personally shifted elements of his life to embody the wisdom of the Blue Zones, such as moving to Miami Beach, Florida, so he can swim daily, enjoy a walkable neighborhood, and surround himself with health-focused friends. The goal of his new book and the Netflix series is to inspire you to design a life that gives you more time to do the things you love, with the people you care about most, for as long as possible.

“I hope people who read the book take away 10 extra years of good life,” says Buettner. “The average American leaves more than a decade of life on the table by living the way we’re living. [Blue Zone living] is not a biohack, it’s not an anti-aging gimmick, it’s not any of the other maelstroms designed to make money off of you. These are real people who’ve lived an identifiable way for hundreds of years, and they have a very average set of genes, so there’s no reason we can’t achieve their outcomes if we pay closer attention to our own lives.”

The Secrets of the Blue Zones docuseries is now streaming on Netflix. The companion book, The Blue Zones Secrets for Living Longer, is available online and in bookstores August 29.

The post New Netflix Docuseries ‘Secrets of the Blue Zones’ Reveals How to Live to 100 appeared first on Forks Over Knives.

The study, published recently in Nature Food, analyzed the diets of more than 55,000 people in the United Kingdom and integrated data from 38,000 farms across 119 countries to assess how food sourcing and production methods impacted environmental factors. While previous studies linked vegan diets with lower environmental impact, most of the research relied on modeled diets, which might not accurately reflect true eating behaviors.

Apart from drastically reducing greenhouse gas emissions, vegan diets used 75% less land, required 54% less water, and had a 65% lower impact on environmental biodiversity than meat-heavy diets, which were defined as eating at least 3.5 oz of meat per day. (For reference, that’s equivalent to about a palm-size serving of chicken.) Improvements in environmental impact were also found between high-meat diets and low-meat diets, with low-meat diets producing only 43% of the dietary carbon dioxide emissions of high-meat diets.

“Encouraging high-meat-eaters to reduce meat consumption and encouraging vegetarians to become vegans should result in lower emissions,” said Richard Tiffin, professor of applied economics and chief science officer for agrimetrics at the University of Reading, in a statement from Science Media Centre.

The researchers also examined the different diets in relation to their 20-Year Global Warming Potential (GWP), which looks at the impact of different gases in the atmosphere and how much heat they retain. High-meat diets created a GWP footprint 5.1 times greater than vegan diets, further emphasizing the heavy impact of animal products on our short-term climate goals.

The researchers note that the current global food system is responsible for 34% of worldwide greenhouse gas emissions, 70% of the world’s freshwater use, and 78% of the pollution in lakes and rivers. Nearly 75% of the world’s inhabitable land has been affected by agriculture, which squashes biodiversity and interrupts delicate ecosystems. A primary driver of this environmental destruction is the vast amount of land used to raise livestock, including the crops planted to feed livestock. A 2020 study discovered that even the lowest-impact meat product, organic pork, is responsible for eight times more climate damage than the highest-impact plant product, oilseed.

“Our dietary choices have a big impact on the planet,” said Peter Scarborough, professor of population health at Oxford University and the lead researcher on the study. “Cutting down the amount of meat and dairy in your diet can make a big difference to your dietary footprint.”

The post New Study Reveals Vegan Diets Generate 75% Less Greenhouse Gases Than Meat-Heavy Diets appeared first on Forks Over Knives.

Researchers used the psycho-behavioral concept of “defaults” as the primary tool for impacting students’ behavior. According to the study, “defaults are a type of behavioral nudge that make the desired choice the easy choice.” By presenting a person with a predetermined option, it takes the need to make a decision out of the equation, even if there are other options available.

Here’s how it played out: Tulane University, Lehigh University, and Rensselaer Polytechnic Institute participated in a five-week experiment where a single station in each school’s dining halls was tasked with implementing control or plant-default menus on a random basis throughout the study period. On control days, a plant-based and a meat-based option were displayed side-by-side for students to choose from. On “default” days, only a plant-based meal was displayed, and a small sign was posted informing students they could receive a meat-based dish upon request. By visually hiding meat-based options and setting the plant-based meal as the default option, students were subtly encouraged to choose the plant-based dish.

After analyzing meal station data encompassing more than 15,000 servings, the researchers found that when the plant-default days were consistently implemented, the average take rate of the plant-based dish jumped from 30% to 81%. By simply presenting plant-based dishes as the norm, students were much more likely to choose the vegan dish instead of searching the dining hall for a meat-based option.

The Time Is Right

While eating meat is still a dominant social norm among college students, researchers noted that the current student body is a prime demographic for making the shift toward plant-based meals.

“University-aged Gen Z consumers are the most interested in consuming plant-based foods compared to any other generation—83% versus a combined average of 63% among Millennials, Gen X, and Boomers,” the study reports.

Student satisfaction on plant-default days scored a 5.14 compared with a 4.42 on control days where both options were presented, suggesting that setting a vegan dish as the norm influences students’ happiness with their meal choice. However, the satisfaction level differed between the type of plant-based dish served: Students expressed the greatest interest in dishes with processed plant-based proteins, followed closely by meat-based dishes, and expressed the least satisfaction with whole-food, plant-based meals. The study authors note that this trend is in contrast to other publications, such as the most recent Plant-Forward Opportunity Report, which shows that Gen Z eaters tend to prefer whole-food plant-based dishes over processed.

Researchers found that the visual presentation of plant-based dishes and the use of appetizing placard descriptions were also important factors in student enjoyment. Additionally, female students had a greater overall interest in incorporating healthier options into their diet and were more likely to be satisfied with a plant-based dish than male students.

Good for Students, Good for the Planet

College is often a time of deep foundational learning and habit formation, which means students’ dietary choices during those years could impact their food preferences—and subsequently, their health—for the rest of their lives. The researchers behind this latest study speculate implementing the plant-default menus more consistently over longer periods of time will encourage students to create a habit of eating vegan even in environments, even where meat-based options are more readily available.

Because the plant-based menu was only implemented at one station within each school’s dining hall, the study authors suggest expanding the program throughout all stations to further reduce greenhouse gases and help universities meet their sustainability goals. This style of default-plant-based menus can help other large facilities, such as hospitals, prisons, and office buildings, work toward being carbon neutral and promote greater health among the populations they serve.

Over the past year, many university dining halls have upped their plant-based offerings. In 2022, two food-service giants, Aramark and Sodexo, who provide meals to hundreds of campus dining halls around the country committed to implementing new menus where more than 40% of the meals are plant-based, citing emission-reduction goals. This latest report affirms that offering more plant-based options is an effective way to reduce greenhouse gas emissions while still keeping students happy with their meal choices.

The post New Research: Making Plant-Based Meals the Default in Dining Halls Can Help Meet Climate Goals appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

REUSABLE FOOD STORAGE BAGS | $42 FOR 5-PACK AT STASHER 

No need to give up the convenience of resealable bags: These durable, tight-sealing storage bags are made of food-grade  silicone that can be washed and reused again and again. They also withstand temperatures up to 425°F—which means you can even use them to cook boil-in-the-bag vegetables or steam foods in the microwave.

SWEDISH DISHCLOTHS | $20 FOR 10 AT THE SIMPLY CASA

Say goodbye to synthetic sponges, microfiber cloths and single-use paper towels. These highly absorbent, reusable Swedish dishcloths can stand in for all three. And unlike synthetic sponges and microfiber cloths, this eco-friendly option can be cleaned in a washing machine or the top rack of a dishwasher without leaching microplastics into the water system.

ESSENTIAL LIVING WORM COMPOSTER BIN | $72 AT HOME DEPOT

Vermicomposting, aka composting with worms, is the most eco-friendly way to break down old food scraps and create nutrient-dense fertilizer for your garden. Thanks to this sleek, midcentury modern compost bin you don’t even need an outdoor space to reap the rewards of working with worms. The Essential Living bin can easily be tucked into any corner of your kitchen and stackable trays allow you to expand your worm empire whenever you need more space. 

INDOOR HERB KIT | $20 AT URBAN FARMER

Those plastic clamshell containers of fresh herbs at the supermarket come with a high price for both shoppers and the environment. Growing your own herbs is as easy as setting a few pots on a sunny windowsill. We love the Urban Farmer kit with its five seed choices and color-coordinated trio of pots made out of biodegradable materials. Test out your green thumb, and get ready to garnish your meals with delicious homegrown herbs. 

BON AMI POWDER CLEANSER | $2 AT TARGET

Long before nontoxic, biodegradable cleaning products were a thing, Bon Ami powder was around to tackle scrubbing and polishing tasks. The five-ingredient formula has stood the test of time and is now a favorite for eco-friendly cleanup. What’s more, the paper-and-aluminum shaker is 100% recyclable and made from 65% post-consumer recycled materials.

BAMBOO STRAWS | 6 FOR $5 AT PUBLIC GOODS

Designed to be long-lasting but biodegradable when their time is up, these bamboo straws are ideal for beverage fanatics. Each set comes with a wire cleaning brush and six straws of varying sizes so you can find the perfect fit for your drink. Help keep harmful plastics out of the ocean by ditching single-use plastic straws and opting for these sleek, reusable ones, which easily fit in your purse or backpack.

DROPPS DISHWASHER PODS | 64 FOR $25 AT DROPPS

Want sparkling clean dishes without the harsh chemicals of standard dishwasher detergents? The enzyme-based ingredients in Dropps dishwasher pods are free of dyes, phosphates, and chlorine so you can rest easy about the quality of water going down the drain. Each pod is made from a water-soluble casing that dissolves during the rinse cycle so you don’t have to deal with sticky bottles or loose powder. Plus, the recyclable packaging and 100% carbon neutral shipping make this eco-friendly cleaning product a no-brainer.

KITCHEN COMPOSTER | $40 AT BAMBOOZLE

Dramatically shrink your trash output with a kitchen compost bucket that makes it easy to separate out food scraps to add to your outdoor compost pile. We love the sleek design of Bamboozle’s Countertop Composter, which features a filtered lid to absorb odors. Environmental bonus: The composter is made of biodegradable bamboo fibers instead of plastics or metal, which means it goes the extra mile in terms of sustainability.

BUBBLE UP DISH SOAP DISPENSER AND BRUSH SET | $16 AT GROVE COLLABORATIVE

Crafted from renewable bamboo, recycled plastic, and long-lasting ceramic, this dish soap dispenser and brush set is sustainable and chic. Simply add soap and a splash of water to the spring-loaded ceramic base, then gently pump the brush up and down to create perfect sudsy foam for all your cleaning needs. Creating foam in the ceramic base instead of on the dishes themselves will cut down on the amount of soap you use—saving you money and reducing your use of plastic bottles. 

REUSABLE PRODUCE BAGS | 13 FOR $23 AT AMAZON

Shop sustainably with these handy mesh pouches, which eliminate the need for plastic produce bags. The organic cotton fabric is fully biodegradable and uses an easy-pull drawstring to prevent your groceries from tumbling out. Each bag can carry up to 20 pounds, making them perfect for big trips to the store. Plus, the plastic-free paper packaging is recyclable. 

FLEXIBLE FIT LIDS | 4 FOR $58 AT FOOD HUGGERS

Tired of using plastic wrap and tinfoil to cover your hodge-podge collection of bowls? This eco-friendly kitchen product is a gamechanger. The durable tempered glass center of each Flexible Fit Lid allows you to see what’s inside your bowl and is strong enough for stacking. The stretchy silicone sides hug any container with ease and form a tight seal so your food stays fresh. Never worry about using wasteful products to save leftovers again. 

SCRAP COLLECTOR AND FREEZER COMPOST BIN | $29 AT AMAZON

This cost-effective and eco-friendly compost bucket features a nifty metal hook that attaches to cabinet drawers so you can easily scoop food scraps off the counter while you work. When you’re done, pop it in the freezer to eliminate odors and keep the scraps out of site. When it’s full, simply dump everything into your compost pile! The silicone bin is dishwasher-safe and flexible enough to fit in small spaces, including most freezer doors. Plus, this compact bin is made without any harmful dyes, chemicals, or plastics that could hurt the environment when it finally wears out. 

REUSABLE PASTRY BAG | $6 AT BED BATH AND BEYOND

Love to bake sweet treats? These reusable pastry bags will really up the ante for plant-based pastry chefs. The cotton exterior is fitted with a BPA-free inner plastic lining that’s heat safe up to 212℉. All your favorite decorating tips and nozzles easily slide right in: No need to purchase new accessories to use this eco-friendly item. Keep harmful plastic out of the landfill with these nifty pastry bags that will last for years to come. 

SILICONE BAKING MAT | $5 AT WALMART

Swap out parchment paper for an endlessly reusable baking mat. The nonstick surface is perfect for cooking without oil and doesn’t cling to food as it bakes. Easy to clean, simple to store, and printed with built-in measurements, this essential mat will certainly increase the sustainability of your cooking routine. 

ECO-LIFE BENTO BOX | $23 AT AMAZON

Paper-bag lunches might be nostalgic, but they aren’t great for the planet. Trade your single-use bag for a sustainable Bento Box that neatly carries everything you need for a wholesome meal. Microwave- and dishwasher-safe, each box is crafted from renewable straw material that will hold its shape for years to come. You’ll love the five-compartment design that allows you to keep your snacks separate from the main event. Perfect for kids and adults alike! 

MRS. MEYERS LAVENDER KITCHEN BASICS SET | $14 AT MRS MEYERS

Known for their sustainable approach to household cleaning products, a Mrs. Meyer’s Kitchen Basics Set will keep your home sparkling clean and eco-friendly. Their cruelty-free formulas are biodegradable and free of ammonia, chlorine, parabens, pthalates, and formaldehyde, and all the packaging is  recyclable. Choose from nearly two dozen garden-inspired scents to add a little aromatherapy to your deep-cleaning chores!

BAMBOO CUTLERY SET | $28 AT TRU EARTH

Perfect to keep in your purse, backpack, or briefcase, this roll-up set of Bamboo Cutlery eliminates the need for single-use plastic cutlery. Each set comes with a spoon, knife, fork, straw, chopsticks, and a cleaning brush to keep things tidy. The sturdy canvas storage roll is machine washable, so every part of this eco-friendly kitchen product is usable for years to come. 

GLASS STORAGE CONTAINERS | 12 FOR $37 AT AMAZON 

If you have a tower of stained and warped plastic containers that take up too much space in your cabinets, consider upgrading to a nice glass set that is dishwasher- and microwave-safe. The sturdy glass construction allows you to easily see what’s inside so you don’t waste leftovers or forget about your meal prep. This 12-piece set features four round, four rectangular, and four square containers with leak-proof snap-shut lids that are BPA-free. 

REUSABLE GROCERY BAG | $14 AT BAGGU

Effortlessly transport your groceries from the store to the kitchen with these cute and handy reusable bags. Made from 100% recycled nylon yarn that was diverted from landfills, each bag folds into a tiny pouch for easy storage. The icing on the cake? The packaging and shipping materials are also made from 100 percent recycled materials, so your entire order is kind to the Earth.  

This article was originally published on April 15, 2022, and has been updated.

The post 19 Eco-Friendly Kitchen Products For a Greener Home appeared first on Forks Over Knives.

Cue an unlikely source of climate optimism: social media. While the internet isn’t always known for being a positive space, there are dozens, if not hundreds, of social media accounts that are injecting the climate conversation with much-needed creativity, hope, and joy. We’ve rounded up some of the best organizations and eco experts to follow so your daily scroll is filled with environmental news that aims to make this urgent issue more approachable. Stay up-to-date on the latest scientific research, discover impactful actions you can take to combat global warming, and learn about the activists who are galvanizing change across the planet by following these incredible accounts.

Natural Resources Defense Council (NRDC)

Since 1970, this coalition of scientists, lawyers, and activists has helped pass landmark legislation that protects the Earth’s natural resources, such as the Clean Water Act of 1972. Through both political action and boots-on-the-ground projects, they work to protect wild spaces, serve communities most impacted by climate change, and build a sustainable future. Their social media accounts feature helpful explainers and engaging infographics about key developments in environmental policy so you can stay abreast to the ever-evolving fight against climate change. Find them on Instagram, Facebook, and Twitter.

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Youth Climate Save

Genesis Butler is the 16-year-old Afro-Indigenous founder of this environmental and animal rights organization that’s galvanizing younger generations to speak out about the climate crisis. Butler rose to global recognition after becoming one of the youngest people to give a TED Talk at just 10 years old about the connection between climate change and the animal agriculture industry. Youth Climate Save unites young people through education on how to adopt a vegan diet, why it’s important to advocate for plant-based solutions both on and off the dinner table, and how to lobby political representatives to enact green policies. Their social pages include easily digestible breakdowns of recent environmental studies, animal conservation news, and engaging graphics that link the plight of farmed animals with the wellbeing of humans. Find them on Instagram, Facebook, and Twitter.

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Sierra Club

Sierra Club’s first president, renowned naturalist John Muir, helped found the organization in 1892 on the principle that everyone should have equal access to the wild places on our planet. Since then, this vast network of professional environmentalists and volunteers has fought to preserve parklands, support wildlife conservation, and prevent industrial interests from influencing climate policy. Follow them to increase your fluency in climate-related vocabulary, learn about interesting eco initiatives, and see how people around the country are organizing to protect Mother Earth. Find them on Instagram, Facebook, and Twitter.

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Autumn Peltier

Extreme weather events negatively impact our water supply—through both contamination and drought—which makes access to clean drinking a major concern in the climate conversation. Indigenous teen Autumn Peltier has made it her mission to advocate for healthy water systems on First Nation reservations in Canada and beyond. She is the chief water commissioner for the Anishinabek Nation, the subject of the short documentary film The Water Walker, and a top finalist for the 2022 International Children’s Peace Prize. If you’re curious about integrating the wisdom of Indigenous leaders into your understanding of the climate crisis, her social accounts offer an inside look at what’s happening on First Nation reserves, the political action she’s taking at both local and international levels, and interviews with other important activists who are dedicated to protecting our waterways. Find her on Instagram, Facebook, and Twitter.

 

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C40 cities

Nearly 100 mayors from major cities around the world have banded together to form C40, an organization dedicated to confronting the climate crisis through green legislation aimed at drastically reducing carbon emissions by 2030. Membership is based on performance-related requirements instead of admission fees, which means all the cities included in C40 are actively making strides to change their carbon footprint with eco-friendly initiatives that support thriving communities. Check out their social media for engaging ways you can contribute to lowering greenhouse gases and inspiring explainer graphics on initiatives being enacted around the world. Find them on Instagram, Facebook, and Twitter.

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Oceana

If you’re passionate about preserving marine life, Oceana makes waves in the environmental realm by enacting policies that support the biodiversity of our oceans and waterways. Since its founding in 2001, the organization has protected nearly 4 million square miles of ocean and successfully implemented scientifically backed campaigns to reduce overfishing, decrease pollution, and restore marine habitats. Following their social media accounts will provide you with incredible marine life facts, give you an inside look at current legislative actions, and introduce you to amazing people who have dedicated their lives to ensuring our oceans stay healthy. Find them on Instagram, Facebook, and Twitter.

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Suzy Amis Cameron

Author and environmental leader Suzy Cameron is a staunch advocate for plant-based diets to combat climate change. Her initiative, One Meal a Day for the Planet, aims to educate people about the environmental benefits of a vegan lifestyle and expand the accessibility of plant-based foods. As the wife of acclaimed Hollywood director James Cameron, she also focuses on sustainable fashion and bringing conversations about the climate crisis out of board rooms and into mainstream spaces. Her accounts share interesting updates from the intersection of climate science, pop culture, and the plant-based food world. Find her on Instagram, Facebook, and Twitter.

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CNN Climate

News junkies unite: CNN’s dedicated climate-related Instagram account is a goldmine of real-time headlines and deep dives into all the latest scientific research. If you want a global perspective on the climate crisis that helps break down the latest stats and reports into digestible articles, then this is the account for you. The quality reporting, engaging photos, and no-nonsense graphics are perfect for people who want to engage with the latest environmental news from around the world. Find them on Instagram.

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Intersectional Environmentalist

Founded by Leah Thomas, a Black author, environmental leader, and social justice advocate, this environmental nonprofit has gained immense traction among young millennials and the Gen Z population on social media for their eye-catching graphics and holistic approach to the climate crisis. Intersectional Environmentalism engages in climate change actions through the lens of social justice by identifying how racism, sexism, and other systems of oppression inform the priorities of the eco movement. Their accounts highlight influential BIPOC climate activists, offer joyful and creative ways to engage in environmentalism, and give updates on the latest legislative action in a way that’s palatable to everyone—not just the younger generation. Find them on Instagram, Facebook, and Twitter.

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UN Environment Programme

Interact with climate change news from around the world simply by scrolling through the United Nations’ dedicated environmental social media accounts. The international organization, which is dedicated to maintaining peace and promoting social progress among countries, uses these platforms to share illuminating statistics, report on important legislative news, and showcase the voices of climate activists who are making the world a safer place to inhabit. Find them on Instagram and Twitter.

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The post Beat Climate Crisis Fatigue: 10 Inspiring Eco Experts to Follow on Social Media appeared first on Forks Over Knives.

A vegan diet eschews all animal products. Mediterranean diets, meanwhile, exclude all red meat and are largely plant-based but include some fish, chicken, and dairy. For this study, Italy-based researchers compared the environmental footprints of the two diets using a life cycle assessment—an analysis of the environmental impacts of products during their entire life cycle. They found that although animal products only make up about 10% of the average Mediterranean diet, their inclusion makes the diet significantly less environmentally friendly than it would be without any animal products: By the researchers’ calculations, vegan diets produce 44% less environmental impact. The assessment was based on a theoretical 2,000-calorie diet.

“Despite the low content of animal foods, the Mediterranean diet has shown a total environmental impact higher than that of the vegan diet,” says Luciana Baroni, MD, one of the study’s authors. “The diet of each person is important because it represents the most powerful single action to affect the health of the environment. We won’t get very far as a species if the environment poisons us, makes us sick, and doesn’t provide us with the resources to survive. Unfortunately, people don’t know this, because they only hear recommendations,at most, to reduce meat consumption to combat climate change.”

Eating Healthfully to Protect the Planet

A growing body of research underlines how cutting meat and dairy products can help better protect the planet from climate change and pollution. Another 2023 study, published in The American Journal of Clinical Nutrition, concluded that vegan diets are the least environmentally damaging diet.

The study found that vegan diets generate 0.7 kg of carbon dioxide per 1,000 calories consumed whereas a meat-heavy diet, such as keto, generates 3 kg of carbon per 1,000 calories. Additionally, a study published in The Lancet Planetary Health in 2022 found that healthier foods such as plants, grains, fruits, and vegetables offer the lowest environmental impact, signifying a correlating relationship between foods that are good for human health and good for the planet.

By contrast, diets primarily featuring animal products, especially beef, present significant threats to the environment. Animal products require 83% of the planet’s farmland, despite only producing 18% of the world’s calories. Overall, research indicates that animal products, even in low-meat diets such as in the Mediterranean, produce notable environmental consequences, such as wasted energy and excessive methane emissions.

“Research agrees that the consumption of animal foods is the main determinant of the environmental impact of a diet,” Baroni says. “Switching to a vegan diet is not only the most powerful action any of us can do for the planet but also the cheapest and the easiest.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Vegan Diet Significantly Better for the Environment than Mediterranean Diet: New Research appeared first on Forks Over Knives.

1. You’ll reduce inflammation in your body.

If you are eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions.

In contrast, plant-based diets are naturally anti-inflammatory, because they are high in fiber, antioxidants, and other phytonutrients, and much lower in inflammatory triggers such as saturated fat and endotoxins (toxins released from bacteria commonly found in animal foods). Studies have shown that people who adopt no meat diets can dramatically lower their level of C-reactive protein (CRP), an indicator of inflammation in the body.

2. Your blood cholesterol levels will plummet.

Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels. Cholesterol in our food also plays a role.

Studies consistently show that when people go plant based, their blood cholesterol levels drop by up to 35% . In many cases, the decrease is equal to that seen with drug therapy—with many positive side effects! People who require cholesterol-lowering drugs can further slash their cholesterol levels and cardiovascular risk by adopting a plant-based diet.

Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.

3. You’ll give your microbiome a makeover.

The trillions of microorganisms living in our bodies are collectively called the microbiome. Increasingly, these microorganisms are recognized as crucial to our overall health: not only do they help us digest our food, but they produce critical nutrients, train our immune systems, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.

Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. Landmark studies have shown that when omnivores eat choline or carnitine (found in meat, poultry, seafood, eggs, and dairy), gut bacteria make a substance that is converted by our liver to a toxic product called TMAO. TMAO leads to worsening cholesterol plaques in our blood vessels and escalates the risk of heart attack and stroke.

Interestingly, people eating plant-based diets make little or no TMAO after a meat-containing meal, because they have a totally different gut microbiome. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!

4. You’ll change how your genes work.

Scientists have made the remarkable discovery that environmental and lifestyle factors can turn genes on and off. For example, the antioxidants and other nutrients we eat in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. Research has also shown that lifestyle changes, including a no meat diet, can decrease the expression of cancer genes in men with low-risk prostate cancer. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly since shortened telomeres are associated with aging and earlier death.

5. You’ll dramatically reduce your chances of getting Type 2 diabetes.

An estimated 38 percent of Americans have prediabetes—a precursor to Type 2 diabetes. Animal protein, especially red and processed meat, has been shown in study after study to increase the risk of Type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74 percent! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48 percent increased risk in diabetes over 4 years.

Why would meat cause type 2 diabetes? Several reasons: animal fat, animal-based (heme) iron, and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, cause weight gain, and impair the way our insulin functions.

You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.

6. You’ll get the right amount—and the right type—of protein.

The average omnivore in the US gets more than 1.5 times the optimal amount of protein, most of it from animal sources.

Contrary to popular perception, this excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste, and animal protein is a major cause of weight gain, heart disease, diabetes, inflammation, and cancer.

On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10 percent of their calories from protein, compared with the US average of 15 to 20 percent.

7. You’ll make a huge impact on the health of our planet and its inhabitants.

The benefits of not eating meat extend beyond your own body. Animal agriculture is extremely destructive to the planet and is the single largest contributor to greenhouse gas emissions. It is also a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef in the U.S. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people.

Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labeled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it. So if you’re still wondering, “Is eating meat bad for you?” The short answer is yes—for you, and for our entire ecosystem!

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

This article was originally published on Jan. 12, 2016, and has been updated.

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For more than 15 years, Aramark has been working with the Humane Society of the United States to create initiatives that benefit both the planet and the people they serve. Apart from providing a wider range of meals to clients, Aramark says that the new plant-based targets are part of its initiative to reduce its greenhouse gas emissions by 25% by 2030. They are the first contract catering company to sign the World Resources Institute’s Cool Food Pledge, which helps companies develop dishes with a low carbon footprint.

The Food and Agriculture Organization of the United Nations reports that livestock contribute 14.5% of all greenhouse gas emissions, with cows being the top producers of methane and nitrous oxide. Aramark intends for the reduction in animal-based menu options to help move them toward net zero emissions, noting that half of its greenhouse gas emissions come from the food they purchase and serve.

“Aramark has made great strides in its commitment to tackle climate change,” said Karla Dumas, registered dietitian and senior director of food service innovation at the Humane Society, in a statement. “By setting tangible goals to introduce more plant-based foods, the company has shown a level of action and transparency that should please both consumers and client institutions. We value our collaboration and are excited to work with Aramark on shifting towards menus that are not only delicious, but are good for us, the planet, and animals.”

Over the next three years Aramark’s team will work with the Humane Society to train their staff on plant-based cooking techniques, develop new meals for their menus, and expand their marketing efforts so clients are aware of their expanded options.

Aramark’s pledge comes six months after another dining hall giant, Sodexo, pledged to make 42% of their meals on college campuses plant-based over the next three years. The trend among foodservice providers toward veg-forward menus highlights the growing demand among the general population for healthy dining options and greater corporate responsibility when it comes to environmental impact.

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“What’s good for one is generally good for the other,” study co-author and environmental scientist at the University of Oxford, UK Michael Clark told Nature.com. “You don’t have to make a choice that’s good for the environment but might negatively impact your health.”

Previously, it was difficult for consumers to figure out which products were more or less sustainable, since they often consist of a number of different ingredients. Clark and his team set out to develop a method to solve this issue. “We have information on the environmental impacts of commodities like wheat and soybeans,” Clark said. But, “if you’re walking into your local food shop, you’re not just purchasing wheat.”

Clark and his team used an algorithm to calculate the volume of various ingredients contained in thousands of products found in UK supermarkets, assigning each item an environmental-impact score out of 100—with 100 being the least sustainable. Factors examined included greenhouse gas emissions, land use, water stress, and eutrophication potential (the nutritional enrichment of soil or water).

The findings? Products containing lamb and beef were the worst environmental offenders, scoring three times higher than those containing poultry. Desserts and pastries scored in the intermediate category. Low-impact foods included items made with plants, grains, fruits, vegetables, and bread products.

They then compared nutritional data to the environmental-impact score. “Many [items] were win-wins and were more nutritious and sustainable, [including] fruits, vegetables, salad, breakfast cereals, some breads, and meat alternatives,” the study authors wrote. “Conversely, there were numerous lose-lose [items] with nutrition and environmental impacts above the median, [including] cheese, chocolate, savory pies, and quiches.” There were a few exceptions to the trend, such as nuts, which were found to be high in nutritional value but also somewhat high in environmental impact, and sugary beverages, which are nutritionally poor but—because they’re composed primarily of water and refined sugar—have a low environmental impact.

But on the whole, the researchers found that healthier, more plant-forward diets tended to be better for the environment, leading them to conclude that “replacing meat, dairy, and eggs with plant-based alternatives could have large environmental and health benefits in places where consumption of these foods is high.” They noted that there are “multiple ways to achieve this dietary change, including direct and large substitutions (e.g., beans instead of beef), or smaller transitions between like-for-like products.”

Clark hopes that consumers can leverage these findings to make savvier food choices.

“There are large differences between foods, and we can start making choices that really improve our health and environment in a substantial way,” Clark says. “This sort of study can help us find our way there.”

In recent years, several large-scale studies have implicated meat as a key driver of greenhouse gasses. Learn more here: How Does Following a Vegan Diet Help the Environment?

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While current research suggests the difference in greenhouse gas emissions from one plant milk to the next is not meaningful, factors related to how and where the ingredients were grown, processed, and transported—such as water and chemical use—impact the environment in other ways. In general, choosing organic minimizes a food’s carbon footprint and other negative environmental impacts from farming, but that option isn’t always available. And because brands vary in terms of how they source ingredients, process plants into milk, and package their products, it’s hard to generalize or make one-to-one comparisons on any given factor. To help you choose the most sustainable option from among the most common plant milks, we’ve outlined the most important variables.

Almond Milk and Water Usage

Almond farming uses the most water compared with the main ingredient in other plant milks, and all U.S. almonds are grown in California, where drought cycles are now a fixture. Production, which is pesticide intensive, can also be tough on bees. In addition, significant energy (and more water) is used to process and package the almonds into milk, which, at the end of all that, is far from the healthy, nutrient-dense food it once was; in fact, it’s little more than water. In a nutshell: It makes more sense to eat almonds than to milk them.

Cashew Milk and Labor Concerns

Cashew milk is similar to almond, but while cashews require less water, like all tree nuts they are still much more water-intensive than beans or seeds. Sustainability also extends to how people are treated, and many human rights organizations have called attention to labor issues in cashew production. Processing the nuts involves an often dangerous de-shelling step done by hand, and investigations have uncovered the use of forced labor in Vietnam and India, where the majority of commercial cashews are grown. If you’re going to sip it, look for companies that provide information about their supply.

The Pros and Cons of Soy Milk

Soy gets a bad rap because we use a lot of land to grow it for animal feed and junk food, typically in systems that can lead to deforestation, depletion of soil, and water pollution. But when grown well and not overprocessed, soybeans can actually contribute to healthy soil—by fixing nitrogen (an important plant nutrient). Soybean crops also need less water than nut crops, and more nutrients from the beans end up in the milk, resulting in a more nutritious beverage. Look for organic or non-GMO.

Avoiding Pesticides in Oat Milk

Like soy, oat milk generally retains more nutrients, including fiber, compared with almond milk. In the field, oats require the least water compared to other plants turned into milk. However, some conventional farmers spray glyphosate (aka Roundup) right before harvest, which can contaminate ecosystems and the crop itself, and organic oats are currently hard to find. The EPA says the levels found on oats are safe; groups like the Environmental Working Group disagree. Oatly, the most popular oat beverage seller, says it does not allow farmers to use pre-harvest glyphosate and that it tests its oats for residue. The company is also pushing the envelope on sustainability by printing emissions numbers on its cartons and publishing regular reports with details on its ingredient sourcing and initiatives to shift to renewable energy and other more efficient practices. (Editor’s Note: Oatly Low-Fat Oatmilk is oil-free.)

Hemp Milk: Environmental Hero

Milk made from hemp is newer to the market, but the seeds are super nutritious and the crop itself is an environmental hero: It can be grown without pesticides easily, is resilient to weather extremes, and has long roots that help build healthy soil. The best part? It’s incredibly good at pulling carbon out of the atmosphere—even better than forests—so it can actually help mitigate climate change. The one issue is that because of legal restrictions on cannabis production, growing hemp can still be complicated, so many companies have to source seeds from around the world. Thankfully, that’s changing.

The Best Option of All? Homemade Plant Milk

​​Research shows a significant portion of the greenhouse gas emissions from plant milk come from processing and packaging, so by blending your own ingredients at home, you can further reduce the climate footprint while minimizing waste and water use. Learn how to make your own Basic Nut Milk and Sweet Vanilla Almond Milk.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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