Plant-Based Diet: Cut Diabetes Risk & Emissions in Malta
The planetary health diet, a mostly plant-based and flexitarian eating plan introduced by the EAT-Lancet Commission, has been shown to lower the risk of type 2 diabetes and reduce greenhouse gas emissions. A study by the University of Cambridge found that individuals who closely followed this diet had a 32% lower incidence of type 2 diabetes and generated 18% fewer emissions. This approach emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, and small portions of dairy, fish, or poultry, with red meat and sugary foods consumed in moderation. In Malta, where diabetes rates are rising, adopting this diet aligns with the island’s Mediterranean culinary roots, which already feature many of its elements. Local restaurants like The Grassy Hopper and Balance Bowl are championing plant-based and flexitarian options, making it easier for residents and visitors to enjoy sustainable, nutritious meals. Globally, shifting toward plant-forward diets could significantly reduce food-related emissions and support biodiversity restoration. As Malta embraces this
The Planetary Diet: A Win-Win for Your Health and the Planet
In a world increasingly focused on healthy living and sustainability, the "planetary health diet" has emerged as a powerful solution to address both personal well-being and environmental challenges. Recent research has shown that adopting this mostly plant-based diet can significantly lower the risk of type 2 diabetes while reducing greenhouse gas emissions—a win-win scenario for individuals and the planet.
A study conducted by scientists from the University of Cambridge tracked the eating habits of over 23,000 people in the UK for two decades. The findings were remarkable: those who closely adhered to a plant-based diet had a 32% lower incidence of type 2 diabetes compared to those who followed it the least. Even more impressively, their diets produced 18% fewer greenhouse gas emissions.
The planetary health diet, first introduced by the EAT-Lancet Commission in 2019, was designed to nourish a growing global population without depleting ecosystems. Unlike strict vegan or vegetarian plans, this diet is flexitarian—it doesn’t eliminate animal products entirely but emphasizes increasing the proportion of plant-based foods. According to experts, half of your plate should consist of vegetables and fruits, while the other half includes whole grains, legumes, nuts, seeds, and small portions of dairy, fish, or poultry. Red meat and sugary foods are permitted, but in moderation.
Dr. Solomon Sowah, the lead author of the study, explained: “We found that the planetary health diet containing higher amounts of whole grains, fruits, and vegetables, and lower amounts of red and processed meat and sugary drinks, was associated with lower type 2 diabetes incidence and lower diet-related greenhouse gas emissions.”
This approach is particularly relevant for Malta, where the rates of type 2 diabetes are on the rise. With over 500 million adults worldwide already affected by this condition, it’s crucial to adopt dietary habits that promote both physical and mental health. Type 2 diabetes is linked to a host of complications, including heart disease, stroke, kidney damage, and even cognitive decline. A diet rich in high-fibre foods, unsaturated plant oils, and whole grains can help lower cholesterol, reduce inflammation, and improve overall heart health.
For those dining out in Malta, embracing this lifestyle doesn’t mean giving up delicious meals. Many of Malta’s top restaurants are now offering plant-based or flexitarian menu options, featuring local produce, legumes, and Mediterranean staples like olive oil and fresh seafood. Restaurants such as The Grassy Hopper in Gżira and Balance Bowl in Sliema are fantastic examples of eateries that align with this philosophy, creating vibrant, nutrient-packed dishes that are as tasty as they are sustainable.
From a global perspective, dietary choices also have a profound impact on the environment. Food systems, particularly the beef and pork industries, account for nearly one-third of all greenhouse gas emissions. Studies have shown that a shift to plant-based eating in high-income countries could slash food-related emissions by up to 70%. Additionally, reducing heavy meat consumption could free up farmland for reforestation and biodiversity restoration—critical steps in combating climate change.
Countries like Germany and Denmark are leading the way by revising their national dietary guidelines to include sustainability goals. In 2024, Germany recommended that 75% of diets be plant-based, while Denmark introduced advice encouraging legumes, fruits, and vegetables over meat-heavy meals. Malta, with its rich culinary heritage and Mediterranean diet roots, is well-positioned to embrace these shifts. The traditional Maltese diet already incorporates many elements of the planetary health diet, such as fresh seasonal vegetables, beans, nuts, and fish. By reducing red meat and processed foods, locals can enjoy meals that are both healthful and environmentally friendly.
Adopting a plant-forward approach doesn’t mean sacrificing flavor or enjoyment. Instead, it’s an opportunity to explore creative, wholesome dishes that reflect Malta’s vibrant culinary traditions. Whether you’re shopping at local farmer’s markets or dining at eco-conscious restaurants, the possibilities are endless.
As Professor Nita Forouhi, senior author of the Cambridge study, highlighted: “Eating in line with the planetary health diet is linked with a lower environmental impact. It offers a win-win to potentially improve both human and planetary health. But action will be needed from all players, including individuals, restaurants, and policymakers.”
In Malta, where the love of food is deeply ingrained in the culture, this diet can be a transformative way to align personal health goals with the need for sustainability. Whether you’re preparing meals at home or enjoying the island’s renowned dining scene, small changes—like opting for more plant-based dishes—can have a lasting impact on your health and the environment.
So, why not make your next meal a step toward a healthier you and a healthier planet? After all, in Malta’s Mediterranean paradise, eating well and living well go hand in hand.