SELFISH QUESTION: IS A SUSTAINABLE DIET ALSO HEALTHY? Today, Gretchen Faust would ask: What do you make of the menu? If he were a carnivore and only ate animal products and if she were vegan for moral and climate-related reasons, the following romance would end in drama. The topic has long since become a hot topic. But far removed from all individual beliefs: What is a healthy diet from a scientific point of view? And is it sustainable? large-scale Meat Consumption as a Subject of Dispute This is where the big waves are being made. How can livestock farming, animal welfare, and climate pro- tection be combined? Different approach- es collide. The fact is that meat is still a popular food. Germans eat about 60 kg of meat per year on average and are at a medium-high level compared to the rest of the world. Australians and Americans consume over 100 kg of meat each year. Statistically speaking, just one kilo of beef consumed by every German every week corresponds to the CO2 equivalent of an 87-kilometer car journey. A kilo of vegeta- bles, on the other hand, is only one kilo- meter, and a kilo of protein-rich lentils 7.5 kilometers. According to studies, the German Nutri- tion Society recommends 300 to 600 g of meat per week for a healthy diet. That’s about two meals. “This reduction is good for the climate and reduces our risk of diseases such as type II diabetes, cardiovascular diseases, or various types of colon cancer. At the same time, we absorb the nutrients found in meat such as iron, zinc, selenium, and B vitamins.” Too much meat hampers the immune system. Millions of bacteria live in the intestine, the so-called microbi- ome. Among other things, it is important for our immune defense. A high meat consumption is likely to cause potentially aggressive bacteria to multiply in the mi- crobiome, which can cause inflammation and, in the long term, colon cancer. In addition, according to a recent US study, a large amount of red meat in the intes- tine is said to lead to the formation of a molecule that has a negative effect on our blood clotting, which can lead to strokes and heart attacks. thumb: one milliliter of water per ki- localorie consumed. If you consume between 2,000 and 3,000 calories a day, you should drink two to three liters. On av- erage, we already consume about one li- ter of fluid a day with our meals: tomatoes, cucumbers, and lettuce have a high water content. This leaves only 1.5 to 2 liters. Recommendation of the Food Pyra- mid Three-quarters of our diet should con- sist of plant-based products. First and foremost are cereal products and pota- toes. These are starch products, carbo- hydrates, which have fallen somewhat into disrepute. According to Anja Jung, the body needs them for its metabolism and as a source of energy. In addition to vitamins and minerals, vegetables and fruit contain important phyto- chemicals which, according to many studies, prevent the development of can- cer. Protein can also be substituted with plant-based substances. Soy, for exam- ple, comes closest to animal protein. But nuts, lentils, kidney beans, black beans, and chickpeas are also sources of protein with a favorable CO2 profile. Fiber Is Especially Important. It is found in the shell of grain, for example, and is crushed in wholegrain products. It is also contained in fruit and vegetables. We can’t metabolize fiber. It swells up in the stomach, provides a feeling of fullness, and prevents the surge in blood sugar levels. It also ensures healthy gut flora, prevents inflammation of the bowel and diverticula, and extracts bile acid from the body, which would otherwise remain there and lead to an increase in cholester- ol levels. Dairy products are followed by meat toward the top of the pyramid, fol- lowed by oils and fats. Moderation is the order of the day here. The Constant Topic of Water How much water a day is enough? Anja Jung recommends the following rule of Tap water is one of the best controlled and monitored foods. There are no trans- port routes or packaging during consump- tion. Our cells need water for metabolism and stimulus transmission. Anyone who drinks soft drinks or sweet juices absorbs calories that need to be re-metabolized. Therefore, according to their definition, they do not count as beverages; coffee or tea do however. In the morning, we start the day with a fluid deficit of one liter. This amount has been used by the body during sleep. In addition, your metabolism is running flat out in the morning and requires more water than in the afternoon and evening. If you don’t drink until mid- day, you’ll hit an energy slump, because the blood thickens a little and circulates poorly. The result is that we feel tired, worn out, and unmotivated. A permanent fluid deficit leads to poor digestion, circulatory problems, and headaches. In extreme cas- es, it can even lead to kidney problems in the long run. OUR TIP: Anyone who drinks a large glass of water every hour during the morning and likes to flavor it with lemon, fresh fruit, or herbs will stay fit. Drinking two liters in one fell swoop is useless: the intestinal mucosa limits water absorption capacity to half a liter per hour. 02.2023 | Xpress 15