As climate change intensifies and global environmental degradation becomes increasingly apparent, more people are thinking, “I want to start doing something for the environment.” However, many find themselves wondering where exactly to begin.
In this context, adopting plant-based foods as an easily implementable environmental consideration in daily life is gaining attention. Environmental action that starts with reviewing our dietary choices can serve as the first step toward a sustainable lifestyle that’s both manageable and long-lasting.
What Are Plant-Based Foods?
Plant-based foods refer to products made primarily from plant-derived ingredients. This dietary style centers around vegetables, fruits, whole grains, nuts, seeds, legumes, and plant oils.
Rather than strict dietary restrictions, this approach is characterized by its flexibility—focusing on plant-derived ingredients while occasionally including small amounts of animal products when appropriate. Unlike veganism, which completely excludes animal products, or vegetarianism, which primarily excludes them, plant-based eating is positioned as a more practical dietary approach.
Examples of Ingredients and Products
The foundation of plant-based foods consists of nature’s bounty itself: fruits and vegetables, legumes (soybeans, lentils, chickpeas, etc.), nuts, seeds, whole grains, herbs, and spices.
It’s recommended to consume these in their most natural form, with minimal processing. Recently, numerous meat alternative products have been developed using plant-based proteins from soybeans, peas, and wheat to recreate the taste and texture of meat.
Unlike traditional completely plant-based diets, this approach offers the flexibility to occasionally incorporate small amounts of animal products, making it an accessible dietary method for many people.
Why Are They Environmentally Friendly?
The Environmental Impact of Large-Scale Meat Production
The livestock industry is one of the sectors placing significant burden on the global environment. While not all livestock farming creates major environmental problems, large-scale production significantly increases environmental impact.
Large-scale breeding of cattle and other animals requires massive production of soybeans and other feed crops, necessitating enormous amounts of water resources and land. When considering resource consumption and carbon dioxide emissions from transportation, it becomes immediately clear that if humans consumed soybeans directly, the environmental burden would be greatly reduced.
Additionally, ruminants like cattle emit methane gas through burping, contributing to increased greenhouse gas emissions.
Around facilities housing large numbers of animals, environmental pollution from animal waste is also a concern. Large volumes of untreated manure from factory farming are stored in pits and lagoons, but these can flow into rivers and lakes, contaminating water sources. This results in harmful algal blooms that can kill fish and other aquatic life. Leaks and spills from manure storage facilities also contaminate groundwater used as local drinking water sources.
How Plant-Based Foods Reduce Resource Consumption
Plant-based food production requires dramatically fewer resources compared to animal products. By eating plants directly, we eliminate energy conversion losses that occur through animals, enabling more efficient nutrient intake.
Regarding water usage, plant-based food production requires only a fraction to a few dozen times less water than animal products. Land use efficiency is also superior, allowing us to obtain more calories and protein from the same area.
Carbon Footprint Reduction Effects
Scientific evidence proves that plant-centered diets can significantly reduce carbon dioxide emissions compared to diets high in animal products. When considering the carbon dioxide emissions from transporting feed for raising animals, it becomes clear that plant-based diets result in notably lower greenhouse gas emissions.
While avoiding car use can be difficult depending on where you live, reducing consumption of meat and other animal products is something anyone can easily do—that’s another great advantage.
The Global Spread of Plant-Based Foods
In Western countries, plant-based food markets are rapidly growing due to increased environmental awareness and health consciousness. Major food manufacturers in America and Europe are actively investing in plant-based alternative food development, and supermarket shelves now feature a wide variety of products.
Restaurant chains are also expanding their plant-based menu options, dramatically broadening consumer choices. The sector is attracting investor attention, with increasing capital flow into the food technology field.
What’s the Situation in Japan?
In Japan, major food companies are actively developing plant-based products, and related items are increasingly visible in convenience stores and restaurant chains.
However, challenges remain in product variety and accessibility, and the higher cost compared to conventional foods acts as a barrier to widespread adoption. Developing flavors and cooking methods that align with Japanese food culture is also an important future challenge.
Is It Safe to Incorporate Plant-Based Meals? What Are the Health Effects?
Environmental and Health Benefits
Research shows that plant-centered diets offer numerous health advantages beyond environmental impact reduction.
According to a 2024 study, plant-based diets are low in saturated fat and cholesterol while being rich in dietary fiber, antioxidants, and phytochemicals. These characteristics are said to lead to reduced cardiovascular disease risk, improved lipid balance, better glucose metabolism, stable blood pressure, and prevention of type 2 diabetes and certain cancers.
There are also said to be benefits for dieting and nutritional balance. A 2022 study reported that people following plant-based diets typically have lower BMI (body mass index), lower LDL cholesterol levels, and reduced chronic disease risk.
According to Harvard University Health Publishing, plant-based diets can provide all the essential proteins, fats, carbohydrates, vitamins, and minerals needed for health. Furthermore, they tend to contain more dietary fiber than typical Western diets.
Considerations Regarding Nutritional Balance and Cost
However, there are certain nutrients to be mindful of when following plant-based diets.
While the World Health Organization recommends plant-based diets, they advise caution because research on the long-term health effects of plant-based eating is limited.
Vitamin B12 is particularly abundant in animal products, making it prone to deficiency in plant-based diets, potentially leading to nervous system problems, anemia, and weakened immune function. Supplementation through supplements or fortified foods is recommended.
Zinc and iodine are also minerals that tend to be deficient in plant-based diets. Consider fortified foods or supplements when necessary.
Regarding iron, the non-heme iron found in plant foods has lower absorption rates in the body, creating anemia risk. Absorption can be improved by consuming iron-rich foods alongside those high in vitamin C.
Limiting dairy products may lead to calcium and vitamin D deficiencies, potentially causing decreased bone density and increased fracture risk. Fortified plant milks and supplements can be effective solutions.
Omega-3 fatty acids abundant in seafood can be synthesized in the body from precursors found in flax seeds, walnuts, and chia seeds, but conversion efficiency is relatively low. Algae-derived supplements are worth considering.
Additionally, even plant-based foods that are highly processed—such as meat alternatives, fried foods, and sweet products—may contain excessive fats, sugars, and salt, potentially leading to unhealthy eating patterns. It’s important to prioritize foods that are as natural and minimally processed as possible.
Those with specific medical conditions, pregnant or nursing women, children, and elderly individuals are advised to consult healthcare professionals before beginning strict plant-based diets.
Ideas for Implementation
Starting with One Plant-Based Meal a Day
There’s no need to make all meals plant-based immediately. Start by changing one meal per day to plant-centered content. Try having oatmeal with fruit for breakfast, or a salad bowl with legumes and nuts for lunch—approaching this within manageable limits is the key to sustainability.
As you become accustomed to it, gradually increase the proportion of plant-based foods, and you’ll naturally develop an environmentally friendly dietary lifestyle.
How to Choose When Dining Out or Shopping at Convenience Stores
When dining out, you can increase plant-based food intake by choosing Japanese dishes featuring tofu and vegetables, or adding salads and soups. At convenience stores, it’s effective to choose rice balls with plum or kelp fillings, or select salads and legume side dishes.
Recently, drinks made with plant-based milk and products using soy meat are increasing, so actively trying these products is also beneficial.
Conclusion
Plant-based eating is truly a win-win dietary approach that simultaneously promotes personal health and protects the global environment. When individual small choices accumulate, they can contribute to solving various environmental problems including greenhouse gas reduction, water resource conservation, and land use optimization.
Why not try incorporating plant-based foods gradually while monitoring your health? With advancing technology, we can expect even more delicious and convenient plant-based foods to emerge, becoming a significant force toward realizing a sustainable society.
As an environmental action you can start today for the future of our planet and next generations, consider incorporating plant-based foods into your dietary lifestyle.
