Flere kilder om helsefordeler ved et grønnere kosthold, med mindre kjøtt og mer plantekost

Kostråd i mange europeiske land oppfordrer til å kutte ned på kjøtt og meieriprodukter, og øke inntaket av frukt, grønnsaker, bær, fullkorn, bønner, nøtter og planteoljer.

Her er oversikt over kostråd i europeiske land: Food-Based Dietary Guidelines in Europe: Source Documents | Knowledge for policy (lenke til EUs myndighet – knowledge4policy.ec.europa.eu).

WHOs oppsummering 2022

WHOs europeiske kontor for forebygging og kontroll av ikke-smittsomme sykdommer lanserte en oppsummering om plantebaserte kosthold og deres innvirkning på helse, bærekraft og miljø.

Faktaarket heter Plant-based diets and their impact on health, sustainability and the environment A review of the evidence WHO European Office for the Prevention and Control of Noncommunicable Diseases og konkluderer med dette:

«considerable evidence supports shifting populations towards healthful plant-based diets that reduce or eliminate intake of animal products and maximize favourable “One Health” impacts on human, animal and environmental health.»

Etter gjennomgang av relevant litteratur er det fastslått at plantebasert kosthold har potensial til å redusere global bruk av landbruksarealer med 76 %, klimagassutslipp med 49 %, tap av biologisk mangfold med 49 % og vannbruk med 14 %.

Et kosthold basert på matvarer planteriket har potensial til å redusere forekomsten av kroniske sykdommer og gi lengre liv. Et skifte til et grønnere kosthold hindres av tilgjengelighet, kostnader, det faktum at mange synes kjøtt er bra og at mange feilaktig tror at kjøttfrie kosthold fører til underernæring.

Forskere foreslår politisk handling for å overvinne disse hindringene: “An extensive body of data from prospective cohort studies and controlled trials supports the implementation of PBDs for obesity and chronic disease prevention.

The consumption of diets high in fruits, vegetables, legumes, whole grains, nuts, fish, and unsaturated vegetable oils, and low in animal products, refined grains, and added sugars are associated with a lower risk of all-cause mortality.

Meat appreciation, health concerns, convenience, and expense are prominent barriers to PBDs. Strategic policy action is required to overcome these barriers and promote the implementation of healthy and sustainable PBDs.”

Link til artikkelen finner du her Gibbs et al, Plant-Based Dietary Patterns for Human and Planetary Health, Nutrients, 2022,14,1614. https://doi.org/10.3390/nu14081614

EAT-Lancet-rapporten, 2019

“This framework is universal and provides boundaries that are globally applicable with a high potential of local adaptation and scalability. By defining and quantifying a safe operating space for food systems, diets can be identified that will nurture human health and support environmental sustainability. Our universal healthy reference diet largely consists of vegetables, fruits, whole grains, legumes, nuts, and unsaturated oils, includes a low to moderate amount of seafood and poultry, and includes no or a low quantity of red meat, processed meat, added sugar, refined grains, and starchy vegetables.”

“However, this Great Food Transformation will only be achieved through widespread, multisector, multilevel action that includes a substantial global shift towards healthy dietary patterns, large reductions in food loss and waste, and major improvements in food production practices. Data are sufficient and strong enough to warrant action; delay will increase the likelihood of not achieving the Sustainable Development Goals and the Paris Agreement. This Commission shows that a Great Food Transformation is both necessary and achievable.”

Willett W, Rockström J, Loken B, Springmann M, Lang T, Vermeulen S, et al. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet (London, England). 2019  og  https://eatforum.org/content/uploads/2019/01/EAT-Lancet_Commission_Summary_Report.pdf 

Hovedforfatter av rapporten, Prof. Walter Willett, MD, Harvard T.H. Chan School of Public Health, har uttalt:

«Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50%. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.»

Nasjonalt råd for ernæring støtter anbefalingene i EAT-Lancet-rapporten – les kronikk ved flere av medlemmer til Nasjonalt råd for ernæring.

Danmarks nye kostråd: Spis maks. 350 kjøtt per uke, velg belgvekster (100 gram per dag) og nøtter (30 gram per dag)!

Danmark sine nye kostråd er ganske mye i tråd med EAT-Lancet-anbefalinger! De nye danske kostrådene sier følgende:

«Bælgfrugter og nødder er gode valg, når du vil spise sundt. Når du spiser planterigt og varieret, er bælgfrugter, nødder og frø gode kilder til protein og andre næringsstoffer. Samtidig er bælgfrugter blandt de fødevarer, der har det laveste klimaaftryk.»

«Skær ned på kødet. Ca. 350 g kød om ugen er tilpas, når du spiser planterigt og varieret. Begræns især okse- og lammekød. Begræns forarbejdet kød mest muligt, dvs. kød, der fx er røget og saltet.»

«Skru op for bælgfrugter som fx brune, hvide og sorte bønner, kidneybønner, linser og kikærter. Ca. 100 g om dagen (tilberedt mængde) er tilpas (ud over de 600 g grøntsager og frugter), når du spiser planterigt og varieret.»

«Spis ca. 30 g nødder om dagen. Det svarer til omkring en håndfuld.»

«Suppler dine måltider med frø. Ca. 1-2 spsk. frø om dagen er tilpas, når du spiser planterigt og varieret. Vælg fx sesamfrø, pinjekerner og græskarkerner.»

«2 æg om ugen er passende i en planterig og varieret kost.»

Internasjonalt

FN erklærte 2021 for det internasjonale året for frukt og grønt

FN at året 2021 blir det internasjonale året for frukt og grønt! UN News skriver følgende:

«Fruits and vegetables crucial for healthy lives, sustainable world»

«The International Year of Fruits and Vegetables 2021 was proclaimed by the General Assembly in December 2019 to raise awareness on the important role of fruits and vegetables in human nutrition, food security and health, as well as in achieving Sustainable Development Goals (SDGs). »

«Consuming sufficient, or even more than the recommended amounts, of fruit and vegetables has many health and nutrition benefits. Rich in fibres, vitamins and minerals, fruits and vegetables are crucial for growth and development of children, and help boost immune systems.

They are also linked to lower risk of depression and anxiety, obesity and non-communicable diseases; promote gut health; and counter micronutrient deficiencies.»

Canadas kostholdsråd, 2019

“Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.

Choose foods with healthy fats instead of saturated fat.”

 Meieriprodukter er ikke en matvaregruppe som bør være en del av kosten lenger. Les hele her https://food-guide.canada.ca/en/  

Belgias kostholdsråd, 2018

“Limit the amount of spreadable fat used on bread or when preparing meals. Do not eat more than 75–100 g a day of meat, fish, eggs or products made with these foods. Limit your daily consumption of cheese to one or two slices. Do not drink more than 3–4 glasses of skimmed or semi-skimmed milk or soy products.
Use good fats, such as unsaturated fatty acids (olive oil), omega-6 (sunflower oil and soya oil) and omega-3 (canola oil, nut oil and soya oil and fatty fish).”

Ferdigprodukter av kjøtt som pølser og bacon er plassert i junk-food-kategori, sammen med alkohol, godteri og sukkerholdeig brus, og bør spises så lite som mulig av. Les hele og se illustrasjon her http://www.fao.org/nutrition/education/food-based-dietary-guidelines/regions/countries/belgium/en/

WCRF, Verdens kreftforskningsfond, 2018 

“Eat wholegrains, vegetables, fruit & beans
Make wholegrains, vegetables, fruit and pulses (legumes) such as beans and lentils a major part of your usual daily diet”

“Eat little, if any processed meat”

Kilde: World Cancer Research Fund. Diet, Nutrition, Physical Activity and Cancer: a Global Perspective. The Third Expert Report. The Continuous Update Project (CUP) is the world’s largest, most authoritative and up-to-date source of scientific research on cancer prevention and survivorship through diet, nutrition, physical activity and cancer.  https://www.wcrf.org/

Kreftforeningen USA, 2020 og norske pasientforeninger

“The best available evidence continues to support recommendations to limit intake of red and processed meats for cancer prevention.
Potential biologic mechanisms underlying these associations include consumption of nitrates and nitrites in processed meats, with oxidative DNA damage from the formation of nitrosamines in the gut catalyzed by heme iron and the formation of heterocyclic aromatic amines and polycyclic aromatic hydrocarbons during high‐heat cooking of meat,such as cooking meat over flames or grilling.

It is not known whether there is a safe level of consumption for either class of meat products, since the risk of colon cancer increases 23% with each additional serving (almost 2 ounces) of processed meat and 22% per 3 ounces serving of red meat”


Rapporten etterlyser også samfunnsinitiativer og offentlig politikk for å øke tilgangen til sunn mat. Også norske Kreftforeningen oppfordrer til å kutte ut bearbeidet kjøtt fra daglig kosthold, og til å satse på et hovedsakelig plantebasert kosthold.

Les hele her: Rock CL, Thomson C, Gansler T, et al. American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention. CA Cancer J Clin. Published online June 9, 2020. Hele retningslinjen kan leses her

Kreftforeningen og Nasjonalforeningen for folkehelsen

Kreftforeningen skriver på sine nettsider om kosthold og kreftforebygging:

«Begrense mengden rødt kjøtt og unngå bearbeidede kjøttprodukter som bacon, kjøttdeig og pølser, så langt det er mulig. Hvis du spiser kjøtt, er det best å velge hvitt kjøtt, rent kjøtt og magre kjøttprodukter med lite salt.»

Ernæringsrådet USA, 2020 og 2015

Ernæringsrådet i USA. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Part A. Executive Summary. USA. Office of Disease Prevention and Health Promotion, 2015

“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.”

Ernæringsrådet USA, 2020 The Dietary Guidelines Advisory Committee’s (DGAC), scientific report,

“Based on its review of the evidence, the Committee confirmed that these Food Patterns represent healthy dietary patterns in that they provide the majority of energy from plant-based foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds; provide protein and fats from nutrient-rich food sources; and limit intakes of added sugars, solid fats, and sodium. ”

Verken kjøtt eller meieri anses lenger som nødvendig i kostholdet, viser til side 9 i rapporten 2020:

“In addition, if meat and dairy foods are included in the dietary pattern, choosing lean cuts and lower fat dairy options is preferred.”

Flere lenker til forskningsartikler om vegetarisk kosthold og ulike sykdommer finner du her


Engelskspråklige databaser om vegetarisk og plantebasert ernæring