The 3 V Rule: The Best Diet for You and the Planet

Let’s start with a double observation. First, the food we consume, its production and waste have a huge impact on the planet. Furthermore, some of our eating habits are harmful to our health. Too sweet, too high in bad fats, and mostly consists of ultra-processed foods… “By 2030, 50% of the world’s population could be overweight and obese, warns Emily Steinbach (1), neuroscientist and PhD in Integrative Biology. It is a major risk factor for type 2 diabetes, cardiovascular disease, depression and cognitive decline.”

“Can we feed a future population of 10 billion with a healthy diet within planetary limits?” The EAT-Lancet Commission was created to answer this very question. In 2019, 37 experts from 16 different countries in the fields of health, nutrition, environmental sustainability, food systems, and economic and political governance presented a “planetary diet,” a food regimen that can respect sustainable planetary boundaries while based on: in-depth nutritional analyses. How can we incorporate these suggestions into our daily lives? How to eat healthy and sustainable? Following the “3 V Rule” developed by Anthony Fardett, a doctor of human nutrition, researcher in preventive and sustainable nutrition (2) and Edmond Rock, director of research at the National Research Institute for Agriculture, Food and the Environment (INRAE). . It consists of eating “real, plant-based and varied”.

Eat real food

Eating “real” simply means reducing the consumption of highly processed foods, ie foods designed by food manufacturers to change taste, color, aroma and/or texture with cosmetics, and many of which do not exist as such. in a natural state. “These foods generally provide little fiber, vitamins and micronutrients to our bodies, are often too sweet and contain cosmetic additives,” emphasizes Anthony Fardett. “Excessively consumed, they are harmful to the general health, that is, to the person and the planet.” Most of the 210 epidemiological studies conducted on ultra-processed foods have in fact reported a significant association between excessive consumption of such products and the risk of many chronic diseases and early mortality.

Not forgetting that “ultra-processing is associated with unsustainable food systems that reduce biodiversity and promote monocultures and intensive animal husbandry,” adds the specialist. The amount of plastic waste and the waste involved in these productions is also huge. That’s why Anthony Fardett recommends limiting such foods to once or twice a day.

For “real” eating, Anthony Fardett recommends three other rules for health: Opt for solid foods over liquids to “promote chewing and satiety.” Indeed, using a whole orange instead of squeezed orange juice provides, for example, a better intake of fiber and vitamins, while better regulating the glycemic response. In addition, he recommends “eating whole starchy foods, not refined versions, and avoiding excess salt, sugar and fat in cooking.”

Eat plant-based

It is inevitable for the sake of the Earth that we reduce our consumption of animal foods. “Vegetating our plates dramatically reduces greenhouse gas emissions, water use and overall environmental impact,” claims Anthony Fardett. There are simply no other solutions to save our planet.” In comparison, the production of one kilogram of beef emits 99 kg of CO^₂ equivalently, one kilogram of legumes emits less than one kilogram of CO^₂ equivalent.

Benefits are also found on our health. “For example, the MIND diet, which combines the traditional Mediterranean diet with DASH (Diet for Hypertension) and consists primarily of plant foods (whole grains, fruits and vegetables, grains, nuts and seeds), has been shown to is associated with reducing the risk of neurodegenerative diseases and slowing down cognitive decline,” assures neurologist Emily Steinbach. Conversely, red meat consumption is associated with obesity, cardiovascular disease and cancer risks.

There is no question of reducing our total protein intake here. “It implies replacing a certain amount of meat with protein products of plant origin,” says the neurologist. Among them we find dried beans, lentils, oilseeds, nuts and even soy-based foods… Numerous studies show that a vegetarian diet generally has a better nutritional quality than an omnivorous diet because it offers a greater variety of nutrients. variety and thus a greater variety of nutrients.

Eat a variety

And this is the goal of the 3rd vs. the last dimension of our diet, in fact, it is important to promote biodiversity, polyculture, and support diverse ecosystems. “Today, the FAO (Food and Agriculture Organization of the United Nations) reports that there are only 12 species of animals and plants that provide more than 50% of the daily calories for the 8 billion people on Earth,” says researcher Anthony Fardett. However, there are thousands of plant and animal species on the planet.” Hence the importance of changing our eating habits.

Diversifying our plates will also contribute to better health. “The more variety of foods we eat, the more we provide a variety of different molecules that nourish the diversity of our microbiota, which contributes to our gut and overall health,” reports Emily Steinbach.

In practice, experts recommend eating 35 to 40 different foods per week. “Which equates to roughly three different products for each food category,” explains Anthony Fardett. So in the cereal group we can consume whole wheat, whole rice and corn. From legumes you can choose to eat lentils, beans and peas. From fruits, you can turn to bananas, apples and pears… “Thus, we provide all our nutritional needs thanks to the intake of antioxidants, fibers, minerals and vitamins,” continues the nutritionist. The latter finally invites to use agroecological fruits and vegetables, local and seasonal.

(1) Emily Steinbach runs the Instagram account @TheBrainGutScientist, where she popularizes scientific knowledge about the effects of our lifestyle on our brains.

(2) Anthony Fardett is also the author of the book Why complicate things, eating well is so simplepublished by Thierry Souccar, 270 pages, €19.90.