A new study has revealed that switching to a vegan diet can reduce your carbon footprint by 46%

What if one small change – like what’s on your plate – could make a big difference to both your health and the planet’s future? With studies already showing that plant-based diets can be good for our physical health, new studies are looking to highlight the ways that small diet changes can have a big impact environmentally, too. 

A new study published in Frontiers of Nutrition has revealed that adopting a vegan diet can reduce carbon emissions by nearly half (46%) and reduce land use by 33% compared to a Mediterranean omnivorous diet, while still meeting almost all essential nutrient needs. 

Researchers from the University of Granada and the Spanish National Research Council designed four weekly menus, each with equal energy values and following international recommendations for a wide range of macro and micro nutrients. Researchers compared diets, including omnivorous Mediterranean (plant-based foods alongside low to moderate animal products), pesco-vegetarian (plant-based foods, fish and seafood), ovo-lacto-vegetarian (plant-based foods, eggs, and milk products), and vegan (strictly plant-based foods with no animal products or honey). Results revealed that the vegan diet reduced carbon emissions by 46%, water use by 7%, and land use by 33%. The two vegetarian diets cut carbon emissions by up to 35%. 

All three plant-based diets were found to be mostly nutritionally balanced, with exceptions of smell deficits in vitamins D, B12, and iodine, all of which researchers highlight can be remedied with supplements. Study authors concluded that plant-based diets can be equally nutritious and healthy as a Mediterranean diet, while being much better for the planet. 

The environmental impact of food choices

The way our food is produced has a huge impact on the planet. According to the Agri-climate report (2024), an estimated 12% of the total UK greenhouse gas emissions were from agriculture, with livestock farming making up an estimated 60% of agricultural greenhouse gases. Raising animals for food requires significant resources (land, water, and energy) throughout the process, from growing animal feed and managing waste to transporting and refrigerating meat and dairy products. 

Around 35% of all human-caused greenhouse gas emissions come from food production. A single kilogram of beef generates the equivalent of 49.9kg of CO2e, making it have one of the worst environmental impacts. In contrast, plant-based diets that focus heavily on protein from pulses, nuts, and tofu produce far less CO2e. Producing 100g of protein from peas emits just 0.4kg of CO2e, lentils 0.8kg, and tofu 2.0kg. 

Reducing red meat, meat, and dairy consumption even by one meal a week can have more of an impact than you might realise. Opting for plant-based meals can help to lower emissions, conserve water, and free up land for sustainable crop production or reforestation. Being mindful of what’s on our plates can help not only us, but the world around us, too. 

Plant-based diets in the UK

In the UK, an estimated 4.7% of the population (2.5 million people) are vegan, with a further 3.1 million identifying as vegetarian, and three million as pescatarian, meaning around 16% of the adult population follow a meat-free diet. Almost a quarter (23%) of people say they follow some form of meat-reduced diet, with around 16% considering themselves to be flexitarians. 

Flexitarianism, also known as casual vegetarianism, has been an increasingly popular choice over recent years for both health and eco-conscious people looking to cut back on their meat consumption and reduce their carbon footprint. 

The benefits of plant-based diets

Removing meat and animal products from your diet alone does not guarantee a healthier diet. However, vegan and more plant-based diets are often higher in fruits and vegetables, whole grains, and fibre. Plant-based diets have been found by some studies to offer numerous health benefits, including a lower risk of heart disease, reduced blood pressure, and reduced blood cholesterol.

In order to maintain a healthy plant-based diet, it’s important to ensure that you are creating balanced, healthy, nutritious meals with a variety of protein sources, at least five portions of fruit and vegetables a day, and small amounts of unsaturated oils and spreads. For those who do not eat any animal products, the British Nutrition Foundation recommends including vitamin B12-fortified foods (fortified breakfast cereals, nutritional yeast, fortified plant-based milks like oat and soy) in your diet or taking supplements. Without careful planning, vegan diets can lead to missing out on essential nutrients such as calcium, iron, vitamin B12, iodine, and selenium. 

Making plant-based eating realistic 

Knowing the environmental and health benefits of plant-based eating is a great start, but taking active steps to change your diet can be daunting. How can you even know where to start? The food news is that small, gradual changes can still make a big difference. You don’t have to go vegan overnight. Reducing meat and dairy products even a few times a week can help cut your carbon footprint. Small changes really can make a difference.

Consider:

  • Swapping regular milk for oat or soy.
  • Trading minced beef for lentils or beans.
  • Trying plant-based spreads instead of butter. 

You don’t need to give up your favourite dishes to make a difference. You can still enjoy a wide variety of meals while reducing how much meat and dairy you consume. Just remember: Planning is key. Nutritional therapist and chartered biologist, Margaret Moss, MA UCTD DipION MBANT CBiol MRSB, explains more about how to be a healthy vegan.

“Some vegan diets are healthy, with a variety of foods, from nuts and seeds to vegetables, pulses and grains. Other vegan diets are anything but healthy, with lots of sugar, sweeteners, flavourings, colourings, preservatives, soya and over-processed vegetable oil. However, even healthy vegan diets need care, as it is easy to miss out on vital nutrients.

“There is often no way of avoiding the need for a vitamin B12 supplement if you are vegan. Given the difficulty of obtaining enough other nutrients from the diet, it makes sense to supplement some other nutrients as well. Make sure there is enough of what you need, that the supplements avoid harmful colourings and sweeteners, and that there is no carrageenan in them. This is highly inflammatory.”

The cost of change

With food prices continuing to surge, the cost of making more eco-conscious choices can be a concern. However, eating plant-based meals doesn’t have to be expensive. Many staples like rice, beans, and seasonal vegetables are affordable and versatile. It’s more about making small changes rather than aiming for all-or-nothing perfection; find a sustainable method that works for you. 

Switching to a plant-based diet isn’t about restriction; it’s about making conscious choices that benefit both our bodies and the planet. As research continues to show, even small dietary changes can create a meaningful environmental impact. Whether you’re thinking of going vegan, vegetarian, or are simply looking to reduce your meat intake, every step toward a more plant-forward diet contributes to a healthier, more sustainable future for everyone.

Considering making a lifestyle change? Find out more about how to create a sustainable, balanced, healthy vegetarian or vegan diet and learn more about how working with a nutritional professional can help you.