Think Like A Climatarian: Sustainable Protein 101

Saving the Planet on a Budget

It’s the 21st century, we are living through a global pandemic, and to top everything off climate change is as rampant as ever. There are many ways to make a difference when it comes to climate change but one simple way to make a change is to follow a climatarian diet. The climatarian diet consists of choosing foods based on their environmental impact. There are no hard and fast rules to this diet, but the overall goal is to reduce the environmental impact of your diet. On top of helping the planet, this diet can also save you some cash. One big way to make a difference through your diet is by thinking about where you are getting your protein from. When compared to the other food groups, on average, protein creates the most carbon emissions and uses the most land, water and energy resources per gram of protein. Especially here in the United States, protein plays a large part of our diet, budget and environmental impact.

Beef, and Pork and Chicken, Oh My!

Protein tends to one of the biggest expenses on the plate and the planet. So what protein sources are your best options for your wallet, planet and health? Here, we rank some common protein sources based on their environmental impact and explain some of the pros and cons with various sources of protein so you can decide how you impact the environment, your wallet and body with your protein of choice.

1) Lentils and beans ($): One of the proteins with the biggest bang for your buck is lentils and beans. Compared to protein from animal sources, plant-plant based protein sources have a lower impact on the environment. Plus, they aren’t too heavy on the wallet compared to animal protein. Lentils and beans are also great for your body because they contain fiber which can help with digestion and reducing your risk of cardiovascular disease.

2) Tofu ($): Another great plant-based option is tofu, or soybean curd. Tofu has slightly higher footprint than most seafood due to the amount of processing and resources required to create the end product. Soy is a cost-effective protein that contains healthy fats and lots of vitamins and minerals helping to prevent many chronic diseases like heart disease and cancer.

3) Chicken and Eggs ($$): Poultry is another good option for protein. It has a slightly higher environmental impact than plant and seafood protein sources, but it still exponentially lower than red meats. Eggs and chicken provide a variety of vitamins and minerals and help maintain cholesterol levels.

4) Seafood ($$$): Another great low impact protein source is seafood. In recent years, aquaculture, or the farming of fish and shellfish has emerged and has enabled seafood to become a more sustainable industry. These aquaculture farms have helped to reduce the feed to fish ratio so that fish like salmon can be consumed in a sustainable way. Although fish can be on the expensive side, seafood is great source of omega-3 fatty acids which can reduce your risk for heart disease and even have some brain protecting effects.

5) Beef and Lamb ($$$): Red meat is one of the least sustainable protein sources because of its high demand for resources. Compared to other proteins, red meat like beef and lamb requires more land, water and feed for a smaller amount of protein and higher carbon footprint to boot. The saturated fat in red meat is also not good for your health as eating too much can increase your cholesterol levels and increase your risk for heart disease. This being said, red meat isn’t all bad, as it contains many important nutrients like B vitamins.

The general carbon footprint and cost per gram of protein is summarized in the Protein Scorecard produced by the World Resource Institute (on the left). While it may seem tempting to stick to a single source of protein, it is important to get a balanced diet filled with a variety of protein types, vegetables, fruits and whole grains to ensure that you are getting all of your vitamins and minerals.

It’s Time to Take the First Steps

Thinking about which protein source you’re going to use this week is the first choice to consider, but it is also important to look at the packaging and learn about the company producing your food. Use the company’s website and any information about their production on packaging to help you gather more information to make your decisions on proteins beyond a general look at the protein type itself. Being budget savvy can also work to your advantage when consuming with a climatarian mindset. Purchasing foods that are in season, especially when it comes to seafood can make a big difference in pricing and environmental impact. There are also many resources to give you more information about seasonal seafood, such as the Monterey Aquarium Seafood Watch and seasonal produce on the SNAP Seasonal Produce Guide, as well as the WRI Food Footprint Calculator to see how your protein of choice stacks up against the rest. If you want help starting a climatarian diet or if you have questions, reach out to a local dietitian or read more through posts in the Climatarian Diet Category on this page.