Dette sier ekspertene om et grønnere kosthold
De nordiske kostrådene NNR 2023 oppfordrer til lavere inntak av kjøtt og meieriprodukter, og høyere inntak av plantekost - både frukt og grønt, belgvekster, fullkorn, nøtter og planteoljer. Sitert:
“Overall, we recommend a predominantly plant-based diet rich in vegetables, fruits, berries, pulses, potatoes and whole grains, ample amounts of fish and nuts, moderate intake of low-fat dairy products, limited intake of red meat, white meat, processed meat, alcohol, and processed foods containing high amounts of added fats, salt and sugar.”
Og videre:
“Cereals: Increased intake of whole gains supported both by effects on health outcomes and environmental footprint.
Vegetables, fruits and berries: Increased intake supported both by effects on health outcomes and environmental footprint.
Potatoes: Higher consumption is recommended, mainly due to environmental aspects.
Pulses: Higher consumption is recommended, mainly due to environmental aspects.
Nuts: Increased intake supported both by effects on health outcomes and environmental footprint.
Fish: Increased intake from sustainably managed stocks supported both by effects on health outcomes and environmental footprint.
Red meat: Reduced intake supported both by effects on health outcomes and environmental footprint.
White meat (poultry): Preferentially lower intake due to environmental impact.
Milk and dairy: Moderate intake of low-fat milk recommended mainly due to nutrient adequacies, high intakes not compatible with low environmental impact.
Eggs: Low intake may be included in the diet due to nutrient adequacy, high intakes may not be compatible with beneficial health effects and low environmental impact.
Fats and oils: Moderate intake recommended mainly due to nutrient adequacies and low environmental impact.
Sweets: Reduced intake supported both by effects on health outcomes and environmental footprint.
Alcohol: Reduced intake supported both by effects on health outcomes and environmental footprint.”
Norges kostråd 2024
Kostråd nummer en (lenke):
“Ved å spise i tråd med kostrådene, vil kostholdet være sunt og variert. Velg mest mat fra planteriket som grønnsaker, frukt og bær, fullkorn, bønner, linser og erter, og nøtter. Bruk planteoljer i matlaging. Spis med glede og sett av tid til måltidet.”
Academy of Nutrition and Dietetics om helsefordeler ved vegetarisk kosthold
““It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.
These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.”
”Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.””
Helsedirektoratet om fordeler ved vegetarisk kosthold
“Vegetarkost er forbundet med lavere risiko for blant annet overvekt, hjerte- og karsykdommer, diabetes og kreft.”
Nordisk ministerråd
“Dietary patterns rich in vegetables, including dark green leaves, fresh peas and beans, cabbage, onion, root vegetables, fruiting vegetables (e.g., tomatoes, peppers, avocados, and olives), pulses, fruits and berries, nuts and seeds, whole grains, fish and seafood, vegetable oils and vegetable oil-based fat spreads (derived from, for example, rapeseed, flaxseed, or olives), and low-fat dairy products are, compared to Western-type dietary patterns (see below), associated with lower risk of most chronic diseases.”
Livsmedelsverket (Sverige) om helsefordelene
“«Det finns stora hälsovinster med att äta mycket grönsaker, frukt, baljväxter och annan mat från växtriket. Vegetarianer löper till exempel mindre risk att drabbas av en rad olika sjukdomar, som högt blodtryck, hjärt- och kärlsjukdom och vissa cancerformer.
Vegetarisk mat kan innehålla alla näringsämnen kroppen behöver. Men ju fler livsmedel man undviker, desto viktigare att de livsmedel man väl äter innehåller den näring man behöver.»”
Fødevarestyrelsen (Danmark)
“ «Videnskabelige undersøgelser tyder på, at vegetarmad nedsætter risikoen for kroniske sygdomme som fedme, hjerte-kar-sygdomme, forhøjet blodtryk, diabetes, visse former for kræft og nyrelidelser.»”
ernæringsrådet USA om fordeler ved mindre kjøtt i kostholdet
““The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.””
Nasjonalt råd for ernæring, Helsedirektoratet, 2011, om plantebasert kosthold
“ «Det anbefales et kosthold som hovedsakelig er plantebasert, og som inneholder mye grønnsaker, frukt, bær, fullkorn og fisk, og begrensede mengder rødt kjøtt, salt, tilsatt sukker og energirike matvarer.»”
Norsk lærebok i ernæring om vegetariske kosthold
“«En allsidig sammensatt laktovegetarisk kost har et tilfredstillende innhold av protein, vitaminer og mineralstoffer. Den er derfor likeverdig med en variert blandet kost.»
«Å ha et vegetarisk kosthold synes å redusere risikoen for utbredte helseproblemer som overvekt, hjerte- og karsykdommer og type-2 diabetes.»”