The “3 V rule”, the best diet for yourself and the planet

Let’s start with a double observation. First, the food we consume, its production and waste have a major impact on the planet. Then, some of our eating habits are bad for our health. Too sweet, too rich in bad fats and largely composed of ultra-processed foods… “In 2030, 50% of the world population could suffer from overweight and obesity, warns Émilie Steinbach, neuroscientist specializing in neuro- nutrition. It is the leading risk factor for type 2 diabetes, cardiovascular disease, depression and cognitive decline.”

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“Can we feed a future population of 10 billion people with a healthy diet within planetary limits?” It was to answer this question that the EAT-Lancet Commission was formed. In 2019, 37 experts in health, nutrition, environmental sustainability, food systems and economic and political governance, coming from 16 different countries, unveiled a “planetary diet”, a mode of eating capable of respecting sustainable planetary limits, while based on in-depth nutritional analyses. How can we integrate these recommendations into our daily lives? How to eat healthily and sustainably? By following “the 3 V rule”, developed by Anthony Fardet, doctor in human nutrition, researcher in preventive and sustainable nutrition (1) and Edmond Rock, research director at the National Research Institute for Agriculture, the food and the environment (INRAE). It consists of eating “real, plant-based and varied”

Eat real

Eating “real” simply means reducing your consumption of ultra-processed foods, that is to say designed by food manufacturers and which do not exist as such in their natural state. “These products provide little fiber, vitamins and micronutrients to our body, are often too sweet and contain additives,” emphasizes Anthony Fardet. Consumed in excess, they are harmful to overall health, that is to say human and planetary.” The majority of 210 epidemiological studies carried out on ultra-processed foods have in fact demonstrated the link between regular consumption of such products and the increased risk of all diseases and early mortality.

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Without forgetting that “ultra-processing is associated with unsustainable food systems which reduce biodiversity and promote monocultures and intensive livestock farming,” adds the specialist. The quantity of plastic waste and the waste involved in these productions are also colossal. This is why Anthony Fardet recommends limiting the consumption of such foods to two per day.

To eat “real”, Anthony Fardet recommends three other rules for health. Prefer foods in solid and not liquid form “to promote chewing and the feeling of satiety”. Indeed, consuming a whole orange instead of pressed orange juice provides, for example, better fiber and vitamin intake, while regulating the glycemic intake of the fruit. In addition, he advises “eating whole starchy foods rather than their refined version, and avoiding being too heavy-handed with salt, sugar and fat when cooking.”

Eat plant-based

For the sake of the Earth, it is inevitable to reduce our consumption of animal foods. “Vegetating our plates drastically reduces greenhouse gas emissions, water use and the overall environmental footprint,” insists Anthony Fardet. There are simply no other solutions to preserve our planet.” In comparison, the production of one kilo of beef emits the equivalent of 99 kilos of CO^₂that of a kilo of legumes emits less than a kilo of CO^₂.

The benefits are also found on our health. “For example, it has been proven that the MIND diet, which combines the traditional Mediterranean diet with the DASH (diet against hypertension), and is mainly composed of plant foods (whole grains, fruits and vegetables, legumes, nuts and seeds) , helps reduce the risk of neurodegenerative diseases and slow cognitive decline,” assures neuroscientist Émilie Steinbach. Conversely, consumption of red meat is associated with risks of obesity, cardiovascular disease, cancer and poorer brain health.

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Here, there is no question of reducing our total protein intake. “It involves replacing a certain quantity of meat with protein foods of plant origin,” says the neuroscientist. Among them, we find dried beans, lentils, oilseeds, nuts and even soy-based products… “Contrary to popular belief, these foods do not have a protein intake lower than that of meat, explains Émilie Steinbach. Numerous studies show that a vegetarian’s diet is of better nutritional quality than that of an omnivore, since it offers a greater variety of foods and therefore a better diversity of nutrients.

Eat varied

And this is the whole purpose of the latest 3 V directive. Varying our diet is indeed essential to stimulate biodiversity, polyculture and support different ecosystems. “Today, there are only 12 animal and plant varieties that provide more than 50% of calories for the 8 billion human beings on Earth,” notes researcher Anthony Fardet. However, there are thousands of plant and animal spaces on the planet.” Hence the importance of changing our eating habits.

Diversifying our plates will also promote better health. “The more varied foods we eat, the more we provide a complex series of different molecules that nourish our microbiota, which improves our intestinal health,” explains Émilie Steinbach.

In practice, specialists recommend consuming between 30 and 40 different foods per week. “Which corresponds to approximately three various products per food category,” explains Anthony Fardet. Thus, in the cereal group, we can consume whole wheat, whole rice and corn. Among legumes, you can choose to eat lentils, beans and chickpeas. Among fruits, we can turn to bananas, apples and pears… “Thus, we ensure that we meet all our nutritional needs thanks to the intake of antioxidants, fiber, minerals and vitamins,” continues the nutrition doctor. The latter finally invites you to consume products from agroecology, local and seasonal.

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