Meat production is hard on the planet.
According to a 2021 study, meat is responsible for almost 60% of all greenhouse gases from global food production. Not only do livestock produce methane, but raising animals also requires a huge amount of land and resources. Another recent one report found that three-quarters of global agricultural land is used for livestock.
Accordingly, the potential environmental benefits of reducing our dependence on meat are promising. A 2022 study found that reducing global beef consumption by 20% could halve deforestation over the next thirty years.
At the same time, many consumers are concerned about getting enough protein in their diet, and animal products are an easy way to get this. We asked experts for eco-friendly ways to get enough protein and balance our health needs with what’s good for the planet.
Why is it important to get enough protein?
Protein is one of six essential nutrients that the body needs to function properly. Together with fat and carbohydrates, it is one of the three macronutrients, the nutrients that our body uses in the highest amount.
Its main role is to help the body grow and repair itself, explains Dr. Debbie Petitpain, RDN, spokesperson for the Academy of Nutrition and Dietetics. When you digest protein, your body breaks it down into amino acids and then puts those amino acids back together into what the body needs.
“They can become hormones or neurotransmitters. They form our muscles and our bones. They are in every cell of the entire body,” says Petitpain.
How much protein do people need?
The typical protein recommendation, says Petitpain, is 0.5 grams of protein per pound of body weight per day.
This is a recommendation for “the average healthy adult,” says Dr. Jessica Titchenal, clinical nutritionist and certified nutrition specialist. An individual’s protein needs vary depending on age, activity level, medical conditions and genetics.
“Even if I lined up 20 people of the same age, same gender, same lifestyle, and same medical conditions, their protein needs would still potentially be different,” she says.
The U.S. Government Dietary Guidelines suggest an individual adult intake of between 5 and 7 ounces per day, depending on factors such as age, gender and activity level, and the British government an individual intake for adults between 45 and 55.5 grams per day, depending on similar factors.
How do you know if you are getting enough protein?
Besides tracking his or her intake, how can someone know if he or she is getting enough protein?
Overall, Petitpain says, getting enough protein isn’t a problem for most Americans. “Most people consume the recommended amounts of protein without even trying,” she says.
If you’re concerned, Petitpain says a sign of insufficient protein is poor healing: for example, if you get a cut and it takes a long time to heal, or “you get sick often and you’re generally exhausted.” (Being tired a lot isn’t necessarily a sign of a protein deficiency, though. “That’s probably more about the quality of the diet you’re eating than just missing that individual nutrient.”)
Titchenal says that individuals would ideally work with certified nutritionists to ensure they are meeting their body’s needs.
What are good environmentally friendly protein sources?
A 2021 Oxford study which looked at the environmental impact of 57,000 different foods in Britain found that fruit and vegetables have a significantly smaller impact on the planet than meat and cheese. In this case, experts recommend protein-rich foods such as beans, lentils and other legumes.
Tofu or another soy-based product is also a great vegetarian protein option, says Petitpain. “Soy provides the body with all those essential amino acids with every bite,” she explains.
Some fake meat products, such as vegan chicken or plant-based burgers, may contain a lot of protein, but are often highly processed. (We’ll come back to lab meat later.)
Petitpain says there is a “big question mark” about the nutritional value of these products. “They are still high in sodium and high in saturated fats,” she says. She adds that they can be a useful “transition food” for those who are having a hard time adapting to a more climate-friendly diet. “Sometimes it takes a while to find what you like.”
Even if you don’t want to completely eliminate meat from your diet, it may still be worthwhile to increase your intake of plant-based protein sources. Although most Americans generally get enough protein thanks to high meat intake, according to the US Dietary Guidelinesthey tend to under-consume specific protein subgroups. For example, half do not consume the recommended amounts of nuts, seeds and soy products.
What are sustainable sources of animal proteins?
If you’re not ready to cut out meat completely, experts say there are many ways to reduce your consumption and choose less harmful products.
Overall, red meat has a larger carbon footprint than poultry or fish, says Dr. Nicole Tichenor Blackstone, assistant professor of agriculture, nutrition and the environment at the Friedman School of Nutrition Science and Policy at Tufts University.
When it comes to carbon footprint, water use or land use, “red meat is usually worse than a poultry source such as chicken,” she says.
Nevertheless, she says, “there are definitely concerns about environmental sustainability and animal welfare in large-scale poultry production.”
Blackstone says eating less meat – especially red meat, but animal protein in general – is the most important thing when it comes to tackling climate change. Another alternative is to buy higher quality and lower impact meat products.
“This isn’t feasible for everyone, but the more you can buy directly from producers, or participate in a community-supported agriculture program, something where there’s a lot of transparency and sustainability, the better,” she says.
Petitpain also points out that a large part of the meat industry’s CO2 emissions is related to transport. “So find a source that is as local to you as possible,” she says. She recommends asking your grocery store where they get their meat from, or seeing if there are any local meat markets near you.
Simply reducing meat consumption also helps. Blackstone notes that while Americans often view meat as the centerpiece of a meal, it could be healthier for consumers and the planet to view it more as a condiment.
“If you’re going to make a dish with beef as the centerpiece, you can make half beef and half beans,” she says. “We can think more creatively about the use of meat and vegetable proteins.”
Is laboratory-grown meat a good source of protein?
It is still too early to make any statements about this, both in terms of its impact on the planet and on the consumer. The USDA has approved the sale of chicken made from animal cells, but the product is not currently approved not available for purchase. (Grown in the laboratory beef, pork or any other animal product will have to go through their own regulatory processes.)
“There have been hundreds of analyzes of the environmental impacts of various livestock, poultry and fishing systems,” Blackstone says. “There have been six about cell-cultured meat.”