How do you get enough protein in a climate-friendly way?

According to the UN's Intergovernmental Panel on Climate Change, adopting plant-based food choices is critical to meeting long-term climate goals. This makes it more important than ever to understand how do you get enough protein in a climate-friendly way, moving beyond resource-intensive animal agriculture toward more sustainable alternatives.

Quick Summary

Shifting to sustainable protein sources reduces your dietary carbon footprint. By prioritizing plant-based options like legumes and nuts, and exploring alternatives such as algae and insects, you can maintain adequate protein intake while minimizing environmental impact. Focus on low-carbon foods and make informed choices to support a healthier planet.

Key Points

• Shift to Plant-Based: Prioritize legumes, tofu, and nuts, which have significantly lower environmental footprints than animal proteins.

• Reduce Red Meat Intake: Limit consumption of resource-intensive beef and lamb, opting for poultry or eggs when eating animal protein.

• Explore Alternative Proteins: Incorporate innovative sources like microalgae (spirulina) and insects, which offer high nutrition with minimal resource use.

• Minimize Food Waste: Reduce your carbon footprint by planning meals, properly storing food, and freezing leftovers, as significant amounts of meat are wasted.

• Vary Your Sources: Diversify your protein intake across multiple plant-based and alternative options to ensure a wide range of nutrients and reduce reliance on a single source.

Why Focus on Climate-Friendly Protein?

The food we eat has a significant impact on the environment, with protein production representing a major contributing factor to greenhouse gas (GHG) emissions, land use, and water consumption. Livestock farming, particularly for red meat, is among the most resource-intensive forms of agriculture, producing large amounts of methane and contributing to deforestation. The average American household's food-related emissions are substantial, and changing protein sources can have a more significant impact than reducing food miles. A shift toward sustainable, lower-impact protein sources is a powerful step individuals can take to combat climate change, protect natural resources, and promote a more resilient food system.

The Environmental Cost of Conventional Protein

Traditional protein sources, especially beef, require vast amounts of land and water, and generate substantial GHG emissions. This is largely due to the inefficiency of converting plant protein into animal protein. For instance, producing protein from beans is far more resource-efficient than producing it from beef. The sheer scale of global meat and dairy consumption places immense pressure on our planet's ecosystems. In addition to land and water use, livestock farming contributes to water pollution from waste runoff and promotes deforestation. Alternative proteins, such as those from plants, insects, or cultivated in labs, offer a pathway to meet growing protein demand without the heavy environmental toll of conventional animal agriculture.

Plant-Based Protein: The Foundation of a Sustainable Diet

Incorporating plant-based protein is one of the most effective strategies for eating in a climate-friendly way. These sources are not only nutritious but also have a much lower environmental footprint than animal products. They require less land and water and produce fewer GHG emissions.

List of Excellent Plant-Based Proteins

• Legumes: Lentils, chickpeas, and beans are affordable and protein-dense. They are also nitrogen-fixing, which improves soil health and reduces the need for synthetic fertilizers.
• Soy Products: Tofu, tempeh, and edamame are complete protein sources derived from soybeans. When sourced sustainably, their production has a low environmental impact.
• Nuts and Seeds: Hemp seeds, chia seeds, and pumpkin seeds are rich in protein, healthy fats, and minerals. They require far less water to grow than many traditional crops and are highly versatile.
• Grains: Quinoa is a complete protein that provides a good protein-to-carbon footprint ratio. Oats are another sustainable grain, often used as a cover crop to enrich soil.
• Seitan: Made from wheat gluten, seitan is a chewy, versatile protein source with a low environmental impact. It is particularly effective at mimicking the texture of meat.

Innovative and Emerging Protein Sources

Beyond traditional plant-based foods, new and emerging protein sources are paving the way for a more sustainable future. These options often utilize less space and resources, presenting high-efficiency alternatives.

Comparison Table: Environmental Impact of Protein Sources

Protein Source	GHG Emissions (per 100g protein)	Land Use	Water Use	Other Environmental Impacts
Beef	~50 kg CO2e	Very High	Very High	Methane emissions, deforestation, waste pollution
Lamb/Mutton	~20 kg CO2e	High	High	Methane emissions
Cheese	~11 kg CO2e	High	High	Methane emissions, dairy farming impacts
Chicken	~6 kg CO2e	Moderate	Moderate	Waste runoff, antibiotic use
Eggs	~4 kg CO2e	Moderate	Moderate	Waste runoff, feed production
Beans/Lentils	~0.4–0.8 kg CO2e	Low	Low	Nitrogen-fixing, low water usage
Tofu/Soy	<2 kg CO2e	Low	Low	Potential deforestation if not sustainably sourced
Insects	<0.4 kg CO2e (crickets)	Very Low	Very Low	High feed conversion efficiency, waste recycling
Microalgae (Spirulina)	0 kg CO2e (potential)	Very Low	Very Low	High nutrient density, can be grown in non-arable land

Exploring Alternative Proteins

• Algae: Microalgae like spirulina are exceptionally protein-rich, containing up to 70% protein by dry weight and a complete amino acid profile. They can be grown in non-arable land using minimal water, offering a highly sustainable food source.
• Insects: Edible insects such as crickets and mealworms are highly efficient protein converters. They require significantly less land, water, and feed than traditional livestock and produce fewer GHG emissions. They are rich in protein, essential amino acids, and micronutrients.
• Cultivated Meat: Also known as lab-grown meat, this technology involves growing real animal muscle and tissue cells in a laboratory. While still developing, its production is estimated to generate significantly lower GHG emissions than conventional meat.

Practical Steps to Build a Climate-Friendly Protein Plan

Transitioning to a more sustainable diet requires thoughtful planning and a willingness to explore new foods. Here are some actionable steps to help you get enough protein in a climate-friendly way.

Tips for Building Your Sustainable Plate

1. Prioritize Plants: Make legumes, grains, nuts, and seeds the foundation of your protein intake. Experiment with diverse recipes to find flavors you enjoy. Start by replacing one meat meal per week with a plant-based alternative.
2. Incorporate Algae and Insects: For the adventurous eater, algae-based foods like spirulina powder and insect-based protein products offer nutrient-dense, ultra-low-carbon options. They can be added to smoothies, baked goods, or savory dishes.
3. Reduce Red Meat Consumption: Limit your intake of beef and lamb, which have the highest carbon footprints, and instead opt for poultry or eggs, which are less resource-intensive.
4. Practice Mindful Meat Consumption: When you do eat meat, choose sustainably sourced options. Consider smaller portion sizes and make meat an accompaniment rather than the main feature of your meal.
5. Minimize Food Waste: Approximately 20% of meat produced is thrown away, representing wasted resources and embedded carbon emissions. Plan meals, store food properly, and utilize leftovers to reduce your environmental impact. Freezing unused portions of meat or plant-based proteins is an effective strategy.
6. Diversify Your Proteins: A varied diet that includes a mix of different protein sources is key to a healthy eating pattern. No single source is perfect, and variety ensures you get a full spectrum of nutrients while minimizing reliance on any one food system.

Conclusion

Getting enough protein in a climate-friendly way is not only possible but also a positive step for both your health and the planet. By shifting dietary focus towards sustainable plant-based and alternative protein sources, consumers can significantly reduce their environmental footprint. From versatile legumes and grains to innovative options like algae and insects, a diverse array of nutritious choices is available. As research and technology continue to advance, these sustainable alternatives will become even more accessible and commonplace, empowering everyone to build a more resilient and eco-conscious food system. The collective impact of choosing climate-friendly protein can drive meaningful change for a sustainable and healthier future.

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For more information on the environmental impact of food, visit the EWG's resource page on food and climate.

Frequently Asked Questions

Which type of protein has the lowest carbon footprint?

Plant-based proteins generally have the lowest carbon footprint. Certain sources, like nuts and legumes such as lentils, have a significantly lower environmental impact per 100g of protein compared to any animal-based source.

Are all plant-based proteins better for the environment than animal-based ones?

In general, yes. While the environmental impact can vary among different plant-based proteins, virtually all have a lower carbon footprint than animal proteins, especially red meat. Certain nuts can be water-intensive, but their GHG emissions are still much lower than beef's.

Is it possible to get all essential amino acids from plant-based proteins?

Yes. While some plant proteins are incomplete, it is easy to get all essential amino acids by consuming a variety of plant-based foods throughout the day, such as legumes, grains, and nuts. Soy products like tofu and quinoa are considered complete proteins on their own.

How can I start transitioning to a more climate-friendly protein diet?

Start with small, manageable changes. Try replacing one or two meat-based meals per week with a plant-based alternative using lentils, beans, or tofu. Experiment with recipes and gradually increase your intake of sustainable proteins.

What role do insects play in a climate-friendly diet?

Edible insects are a highly sustainable protein source, requiring significantly less land, water, and feed than traditional livestock. They are rich in nutrients and can be processed into powders or flours for use in various food products, offering an efficient and environmentally friendly alternative.

Is cultivated meat a sustainable alternative?

Cultivated, or lab-grown, meat shows promise as a more sustainable option compared to conventional meat, with significantly lower GHG emissions. However, the technology is still developing, and its environmental footprint depends on the energy sources and processes used for large-scale production.

How do I choose sustainable animal protein if I'm not ready to go fully plant-based?

If you still consume animal protein, opt for less resource-intensive options like poultry and eggs. Also, be mindful of portion sizes and choose sustainably sourced products where available. Prioritizing a 'less but better' approach can significantly reduce your environmental impact.