Planetary Health Diet: A Blueprint for Long Life and a Greener Planet | Image Source: indianexpress.com
BARCELONA, Spain, 4 April 2025 – For decades, the Mediterranean diet has maintained the title of the gold standard in healthy foods. Rich in olive oil, fresh products and lean protein, inspired world admiration. But now, a new competitor has entered the nutrition orientation: the Global Health System (PHD). Created from global collaboration in 2019, the HDP aims to serve a dual mission: to improve human longevity and reduce environmental impact. The most recent data, presented in ESC Preventive Cardiology 2025 and supported by long-term studies by researchers from Harvard and Spain, reveal that HDP is as effective as the Mediterranean regime in reducing mortality for all causes, and in some respects even more prospective because of its sustainability objectives.
Essentially, HDP is a plant-based food model developed by 37 global experts in 16 countries under the direction of the EAT-Lancet Commission. According to Lancet’s 2019 report entitled “Food in the Anthropocene”, this approach not only offers nutritional benefits, but also aligns with ecological preservation. At a time when climate change has become an existential crisis, the idea of choosing a diet that not only protects your heart, but also illuminates your carbon footprint is almost revolutionary, although in a calm and feasible way.
What is the world diet and how is it different from the Mediterranean diet?
The Planetary Health Diet focuses on fruits, vegetables, whole grains, legumes, nuts and unsaturated vegetable oils. It promotes moderate consumption of dairy products, poultry and fish, minimizing red meat, saturated fats and added sugars. It is similar to the Mediterranean diet, which is also rich in herbal foods, but places cereals and olive oil in front and center, and includes more milk and fish. The Mediterranean diet allows moderate consumption of alcohol, especially red wine, and has cultural roots in countries such as Spain, Italy and Greece.
Despite their subtle differences, both diets fall under the umbrella “flexible”, not strictly vegetarian or heavy in animal products. According to Dr. Mercedes Sotos Prieto of the Autonomous University of Madrid, who led the study of the Spanish cohorts, “the greatest adherence to both regimes was similarly associated with lower mortality for all causes and with a low environmental impact comparable”. Its conclusions confirm the assertion that the shift to a plant diet, regardless of the specific model, has important health and global benefits.
What is the strength of the evidence supporting the global health system?
Very strong. The recent Spanish cohort study monitored the habits of 11,488 adults from 2008 to 2015 by analysing their food consumption, lifestyle and mortality outcomes. He found that those most closely following HDD had a 22 per cent lower risk of death for all causes than those that followed him the least. Similarly, those who joined the Mediterranean regime showed a reduction of 21%.
Meanwhile, Harvard Chan researchers conducted an even larger 34-year study with over 200,000 people. Your conclusion? The top 10% of participants who followed DHS had a risk of premature death 30% lower than the 10%. It is not a minor advantage, it is a serious support. According to its results, this diet reduces the mortality of leading killers such as heart disease, cancer and respiratory diseases.
What makes this ecological regime?
It is about carbon and land use. The food industry contributes significantly to greenhouse gas emissions. According to the Spanish study, people from the Health Planetary Diet were responsible for 4.15 kilograms of CO2 emissions per day, while those from the Mediterranean generated a little more – 4.36 kilograms. The PHD requires 5.54 square meters of land per day, only marginally more than the Mediterranean diet at 5.43 square meters.
By promoting plant-based foods and reducing meat consumption, HDP reduces both emissions and land use, making it one of the few diets that focus not only on health but also on the climate. Walter Willett, Harvard professor and principal partner of Lancet’s original report, said: “Our food system plays an important role in climate change. Changing the global health system could help prevent environmental disasters
Does the global health system promote longevity?
Sure. longevity is more than a longer life; It’s pretty flourishing. Researchers who study for centuries – people who live 100 years and over – often find similar patterns: high consumption of whole grains, fruits, vegetables, legumes and nuts; low consumption of processed food and red meat; strong social and family ties. The PHD checks almost every box of this longevity formula.
In fact, a recent study found that the main components of the diet - fruits, dairy products, nuts and unsaturated oils - are independently associated with a lower mortality risk. Add physical activity and mental well-being to the mix, and you have a sustainable plan for healthy aging. As Ritika Samaddar, Director of Dietetics at Max Healthcare, says, “Coherence is the key. Start early and maintain discipline. It’s better than taking medication. “
What are the practical challenges in adopting the Health Planetary Plan?
While HDP sounds ideal in paper, its implementation can be difficult, especially in regions with strong cultural food preferences or limited access to various foods. According to the EAT-Lancet Commission, anti-nutrient factors in herbal foods, such as phytates and oxalates, can reduce the bioavailability of essential nutrients such as iron, calcium and zinc. Vitamin B12 and omega-3 fatty acids, usually derived from animal products, also pose a challenge.
“Without careful planning, this regime could lead to deficiencies,” warns the Lancet report. Personalization is necessary to avoid nutritional deficiencies. For example, in India, where dairy products are a primary source of calcium and protein, elimination could be counterproductive. Samaddar notes: “Our traditional diets already use a wide range of vegetable oils, vegetables, fruits and nuts. We just need to reinvent our approach with local ingredients. “
Can this diet be adapted globally, especially in different cultural contexts?
Yes, but with a thoughtful adaptation. Food is deeply cultural. For populations that rely heavily on animal products because of geography or tradition – think that Arctic regions or parts of Africa – the imposition of a plant-based diet can be unrealistic or even harmful. The solution lies in flexibility and innovation. HDP does not consist of cutting whole groups of food; That’s a proportion. A meal of lentils, brown rice, aromatic green and a yogurt doll is as valid as a Mediterranean dish of grilled fish, couscous and roasted vegetables.
Moreover, the growing popularity of date-based nuts and candies, fermented foods and whole basic foods indicates that many companies are already facing this ideal, whether they call it PHD or not.
How is your dish in the global health system?
- Half of your plate: Vegetables and fruits
- A quarter of your plate: Whole grains like brown rice, oats, or whole wheat bread
- The other quarter: Protein sources — mostly plant-based like legumes, lentils, and nuts; occasionally fish or poultry
- Fats: Primarily from unsaturated sources such as olive oil, sunflower oil, or avocado
- Minimal items: Red meat, processed foods, added sugars
It’s not a radical disorder of how you eat. It’s more like a subtle and consistent cut to smarter options. The kind of exchange that feels feasible and delicious.
Common Issues About the World Diet
Q: Is the Planetary Health Diet better than going vegan?
A: Not necessarily. Meanwhile, it reduces environmental impact and increases health, HDP provides more flexibility by allowing moderate quantities of milk, poultry and fish, making it more accessible and sustainable for a larger population.
Q: Will I get enough protein?
A: Yes, if we plan it well. Pulses, nuts, seeds and dairy products provide enough protein. The inclusion of fish or occasional birds ensures you cover your bases.
Q: Is the PHD suitable for children or the elderly?
A: With good planning, yes. Ensure adequate intake of key nutrients such as B12, calcium and iron. Check a dietitian for age-specific adjustments.
Q: Can this diet support weight loss?
A: Probably, yes. Foods rich in fibre and nutrients keep it longer, reducing the world’s calorie intake. Combined with physical activity, it supports a healthy weight.
Q: Does this diet require expensive ingredients?
A. Not at all. Commodities such as lentils, oats, rice, seasonal vegetables and vegetable oils are affordable. It’s about balance, not exotic superfood.
In a world plagued by chronic diseases, climate instability and food insecurity, the global diet does not promise miracles. But it offers a significant change – one plate at a time. With solid tests that support both your health and sustainability results, and flexible enough to adapt to the global scale, it could be that the way of life changes our body – and our planet – more needs.
