How Do Your Favorite Protein Choices Affect the Environment?

This Earth Month, you might find yourself reflecting more on how your daily choices impact our planet. When it comes to eco-friendly decisions, food plays a crucial role. Believe it or not, the path to climate action can start in your own kitchen, with protein being the food category with the most significant environmental effects. In this article, we'll explore the environmental consequences of some of the most common whole food protein sources, helping you make more informed choices while navigating the grocery aisles.

The Environmental Footprint of Our Food

When we enjoy a meal, we often overlook the extensive processes involved in getting each ingredient onto our plate. From production to transport, each stage contributes to the overall environmental impact, each with its own carbon footprint. The global food system is responsible for about one-third of all greenhouse gas emissions (GHG) and an overwhelming 70 percent of global water use, according to the United Nations. Among these, livestock farming accounts for at least 14.5 percent of global GHG emissions, due to emissions from facilities, operations, and the animals themselves. For instance, cows release methane—a greenhouse gas with up to 80 times the warming potential of carbon dioxide (CO2). The poultry industry also adds millions of tons of carbon dioxide to the atmosphere every year. These industries can also contribute to air and water pollution, affecting nearby communities and ecosystems. On the other hand, plants absorb CO2 through photosynthesis, making them natural carbon sinks. While there are exceptions, animals tend to be carbon emitters, whereas plants can help offset emissions. Research from Our World in Data, an environmental research organization, reveals that plant-based foods have 10 to 50 times fewer emissions than animal-based ones. This group compiles data from over 38,700 farms across 119 countries, providing the most up-to-date information on the environmental impact of our food choices.

Red Meat

As we’ve seen with livestock farming, it’s no surprise that red meat—primarily beef and lamb—has a large carbon footprint. Conventionally-raised beef emits 99.48 kilograms of CO2 per kilogram (kg CO2/kg), while lamb stands at 39.72. To put that into perspective, bananas produce just 0.86 kg CO2/kg, and a medium-sized car emits 0.19 kg CO2 per kilometer driven. This stark contrast highlights the significant impact of red meat on our environment. However, regenerative agriculture or grazing is an important factor to consider in the red meat discussion. Regenerative practices involve cows grazing on grass throughout most or all of their lives, moving between pastures to prevent overgrazing. This system can capture carbon from the atmosphere by stimulating grass growth, and the cows' manure naturally fertilizes the land, further encouraging CO2-intensive photosynthesis. Though cows raised in this system typically emit more methane, as they take longer to reach market weight compared to conventionally-raised livestock, regenerative methods are still considered to have a lower environmental impact overall. These systems also tend to prioritize animal welfare and environmental health. Increasingly, grocery stores are offering regeneratively-raised meat, making it an appealing option for those who still choose red meat.

Poultry

Whether it’s turkey, chicken, or another type of poultry, this protein choice comes in at 9.87 kg CO2/kg, which is significantly lower than conventionally-raised red meat. This makes poultry a far more environmentally-friendly option for those who consume animal products. Additionally, regeneratively-raised poultry is becoming more available and has an even smaller environmental footprint.

Seafood

With so many varieties of seafood and different methods of harvesting, it’s a bit more complex to assess its environmental impact. According to Our World in Data, farmed shrimp has a carbon footprint of 26.87 kg CO2/kg, while farmed fish emits 13.63 kg CO2/kg. Wild-caught fish, however, can have emissions that are up to six times lower than conventionally-raised beef. But there are other concerns with wild-caught seafood to keep in mind. Unfortunately, around 90 percent of global fish stocks are either over-exploited or already depleted. To ensure the fish you buy is harvested sustainably, do some research. The fishing method is key here. Many fisheries targeting large fish like tuna or salmon use massive wall nets that capture far more than intended, damaging the marine environment. Look for terms like pole-and-line-caught, pole caught, troll-caught, FAD-free, school caught, and free school when purchasing larger fish, as these methods minimize the impact on the surrounding ecosystem.

Eggs

The humble egg rounds out our animal-based protein options with the smallest environmental footprint in this group, emitting just 4.67 kg CO2/kg. As with other proteins, regeneratively-raised eggs are available and even more eco-friendly. Increasingly, people are raising their own chickens in backyards and producing fresh eggs, which is a great option for those seeking sustainable choices. If you can access some of these homegrown eggs, you’re making a fantastic environmentally-conscious decision.

Soy

Shifting to the vegan side of protein options, here is where you can truly make a significant impact, whether you follow a plant-based diet or not. Soy products, including nourishing whole foods like tofu and edamame, are prime examples. Tofu, which emits 3.16 kg CO2/kg, is an excellent meat substitute in a wide variety of dishes.

Legumes

Legumes, such as lentils, beans, and peas, are climate-friendly food champions, with peas emitting just 0.98 kg CO2/kg. In addition to being an eco-friendly protein choice, legumes are nitrogen fixers, meaning they capture nitrogen from the air and release it into the soil. This process helps enrich the soil naturally, reducing the need for chemical fertilizers, offering an extra environmental benefit.

Nuts and Seeds

Although some people believe nuts may not be the most sustainable choice due to high water usage in certain varieties, they have a relatively low carbon footprint, emitting just 0.43 kg CO2/kg. Furthermore, some types of nuts may even contribute to carbon negativity. Nut trees are increasingly being planted in place of croplands, due to the rising demand for nuts. These trees help sequester significant amounts of carbon and improve soil health over time.

Although food sustainability may seem like a complex issue, making environmentally-conscious food choices is easier than you might expect. By researching and supporting food producers—particularly local ones—that implement sustainable practices, we can work together to spark the positive change we want to see in the world, which is incredibly empowering!