Reduce your carbon footprint by switching to a vegan diet

In this third blog for people starting a vegan diet later in life, we focus on sustainability. We'll talk about the environmental benefits of a vegan diet and give you some practical tips for making it work in the kitchen.

People choose a vegan diet for different reasons – whether it’s concern for animals, health, or the environment. In recent years, worries about the environmental harm caused by farming have made veganism more popular. It’s good to know that being sustainable, compassionate, and healthy can all go together. Today’s blog will show how your dietary choices can reduce environmental damage. We’ve also included some sustainable recipes from VfL's chefs to help you lower your carbon footprint.

What is a ‘sustainable diet’?

The United Nations describes a sustainable, healthy diet as one that supports health and well-being, has a low environmental impact, is affordable and accessible, and is culturally acceptable.

A vegan diet fits this description – it's healthy, affordable, and helps lower your environmental impact. According to Science magazine, cutting out meat and dairy can reduce CO2 emissions by up to 73%. The following figures from a study published in Science show how much CO2 is produced per kilogram of food by farming animals:

Animal products:

Beef: 99kg of CO2

Lamb: 40kg

Cheese: 24kg

Fish (farmed): 14kg

Pig: 12kg

Plant-based products:

Rice: 4.5kg of CO2

Tofu: 3.2kg

Tomatoes: 2.1kg

Peas: 0.98kg

The study looked at many factors, including transport and packaging, but the biggest sources of emissions were farming and land use changes. Animal products consistently produce much more CO2 than plant-based ones. The study also pointed out that transport plays a smaller role than these other factors, so a plant-based diet is better for the environment even if it includes imported foods.

Debunking common myths

If you're thinking about going vegan, you may need to question some of the things we've been taught about diet. Here are some common myths and facts to help clear up any confusion:

1. Myth: "Vegans don’t get enough protein."

• Fact: Lentils, beans, peas, soya milk, nuts, and oats are all rich in protein. Check out VfL's guide on food fortification for vegans for more tips.

2. Myth: "You need cow’s milk for calcium."

• Fact: Calcium is found in spinach, kale, chia seeds, almonds, and white beans. Many plant milks are also fortified with calcium. VfL has some great bone-health recipes to try.

3. Myth: "Soya is causing mass deforestation."

• Fact: Most soya (77%) is used to feed livestock, not people. Only about 7% of global soya is eaten directly by humans or made into products like tofu, soya milk, and tempeh.

4. Myth: "Quinoa is unsustainable."

• Fact: Quinoa can now be grown in the UK. For a more eco-friendly option, buy UK-grown quinoa.

Climate-friendly tips from Chef Alex

Now, let's look at how you can reduce emissions in your kitchen. Here are some tips from our Roving Chef Alex:

• Cutting out or reducing meat and dairy is one of the most impactful things you can do.
• Reduce food waste by using vegetable peelings and leftovers in soups, stews, and curries. Store food properly, get creative with leftovers, and plan your meals.
• Choose UK-grown produce when possible to support local farmers and reduce air miles.
• Eat seasonal foods that are grown in the UK.
• Beyond the kitchen, think about reducing car trips, saving energy, recycling, and repairing items instead of replacing them.
• Every small step can make a big difference in fighting global warming. What you do today can help create a better future for everyone.

Recipes for a sustainable diet

Finally, remember that a sustainable diet can be fun and tasty! Here are some recipes from VfL's chefs to help you start:

Vegan Chickpea ‘Tuna’ Sarnies

Vegan Sausage Casserole

Potato, Spinach and Chickpea Curry

Paella

Banana and Peanut Butter Fortified Milkshake

Fruit Crumble