The term ‘sustainability’ gets a lot of use in our discourse these days. From learning how to garden sustainably to decorating with vegan-friendly interiors, we have become far more aware on our impact on Mother Earth in recent years. The same goes for our diets too, from the way we farm and fish to what we choose to eat. Many of us are looking to switch their diets to be more sustainable and healthy.
What is a sustainable diet?
Firstly, what does a ‘sustainable diet’ actually mean? Harvard's School of Public Health defines a sustainable diet as those with “low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations.” Sustainable diets are “protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy; while optimising natural and human resources.”
WWF's Future 50 Foods report focuses on increasing the diversity of foods we eat. “Globally we rely on a small range of foods. This negatively impacts our health and the health of the planet. Seventy-five percent of the global food supply comes from only 12 plant and five animal species. Just three (rice, maize, wheat) make up nearly 60 percent of calories from plants in the entire human diet. This excludes many valuable sources of nutrition. While people may be getting sufficient calories, these narrow diets don’t provide enough vitamins and minerals. Diversified diets not only improves our health but benefits the environment through diversified production systems that encourage wildlife and more sustainable use of resources,” Peter Gregory, Research Advisor, Crops For the Future explains in the report.
10 underrated and healthy sustainable foods we should be eating more of
Algae and seaweed
Not only are they an excellent source of antioxidants, algae are also critical to our existence. “They are responsible for half of all oxygen production on Earth and all aquatic ecosystems depend on them” WWF's report explains. Laver seaweed has been popular in the UK for centuries to make laverbread, a dish in which the fresh seaweed is slow-cooked, seasoned and traditionally served with hot, buttered toast. Rich in vitamin C and iodine, the healthy algae also lives wildly in the water, meaning it can be grown and harvested throughout the year and does not require pesticides or fertilisers.
Beans and pulses
Beans are environmental superheroes. Not only do they offer a rich source of fibre, protein and B vitamins but they help lower greenhouse gas emissions and improve soil health. There are the popular household staples like broad beans and lentils but it's also worth trying less popular beans featured in Britain's kitchens like Bambara beans, a peanut-flavoured nut which in East Africa is frequently roasted and puréed to be used as a base for soups, or Adzuki beans, commonly enjoyed in Japan and great in salads and stir-fries.
Sardines and anchovies
Small fish that often come tinned like sardines and anchovies are great sources of lean protein that often have as low an environmental impact, in terms of greenhouse gas emissions at least, as roots or seeds and nuts, according to Stanford fisheries scientist Zach Koehn. These small fish are captured using a type of net called a purse seine, with the boats that fish in this way using low-horsepower motors. When it comes to fishing, this method is one of the most fuel efficient. When it comes to their health benefits, they deliver too. A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third.
Mushrooms
There are more than 2,000 edible varieties of mushrooms in the world. Cultivated for centuries for their taste and nutritional value, mushrooms are rich in B vitamins and vitamin D as well as protein and fibre. Good greengrocers will have a variety of species that you can't find in supermarkets to add extra interest to your cooking, and for the biggest flavour boost, try dried porcini mushrooms. Mushrooms can also grow where many other foods would not, including on by-products recycled from other crops.
Walnuts
While some nuts like almonds have a big environmental footprint, other kinds, like walnuts, macadamia and peanuts, are more sustainable as they require little water and minimal upkeep. Walnuts contain protein plus an array of vitamins and minerals, and have been claimed to be one of the most nutritious nuts. It's a versatile nut that can add richness to everything from cakes to pasta dishes.
Watercress
There are lots of sustainable and healthy leafy greens, even the greens grown as other parts of vegetables (like pumpkin leaves or beet greens) but we love watercress for its superfood status and peppery taste. It has a high content of antioxidants like vitamin C and also contains significant amounts of vitamins A and K.
Alfalfa sprouts
Believed to have originated in Iran, alfalfa has been cultivated for thousands of years. The long growing season, adaptability and ability to enrich soil makes it a farmer’s delight. These hard-working sprouts that look a bit like cress are also a great source of vitamin C and magnesium, both vital for good energy levels. Pop them in everything from raw salads to cooked stir-fries and pad Thai.
Mussels & oysters
Could these two shellfish be the answer to… everything? The protein-packed shell fish require no feeding, need no antibiotics or agrochemicals to farm. They also actively clean up the sea and sequester carbon, protecting fragile ecosystems. With a higher protein content than many meats and vegetables, and high levels of essential omega-3 fatty acids and micronutrients, like iron, zinc and magnesium, mussels and oysters have nutrition and sustainability credentials to boot.
Capers
Capers, the tiny little flower buds that many Mediterranean dishes call for, are not only a deliciously briney food topper but they are extremely good for your gut. In particular, capers have been shown to reduce inflammation, enhance liver health, stabilise blood sugar levels and more. What about their sustainability? Caper bushes grow easily in the wild. Unlike many crops that require careful tending and oversight, caper bushes grow and produce prolifically all on their own without the need for copious amounts of pesticides or synthetic fertilisers.
Wild venison
Firstly, it's important to consider that the water footprint of meat and other animal products is much higher than plants. Then there's also the greenhouse gases, which contributes to climate change. A 2019 study published in Animal Frontiers found livestock is responsible for 14.5% of the world's greenhouses gases.
That said, if you're keeping meat in your diet then recent studies have found that chicken is the healthiest and most eco-friendly meat on the market when it comes to popular meat in the UK. An even better meat to consume is wild game, like venison. Did you know that venison is a super food, full of antioxidants, vitamins and minerals? It's also a great source of protein, incredibly low in fat, and its levels of saturated fat are much lower than in other red meats like beef. According to a study from the University of East Anglia, consuming sustainably sourced wild meat instead of domesticated livestock reduces greenhouse gas emissions and and helps retain precious tropical forest systems.
This story originally appeared on House & Garden UK.
