Scientists studied 861 Swedish adults around age 70 to see if following the EAT-Lancet diet - a planet-friendly eating plan - would leave them missing important nutrients. The good news? People who followed this environmentally sustainable diet actually got more fiber, healthy fats, and key vitamins and minerals than those who didn’t. While they consumed slightly less vitamin B12, their blood tests showed no signs of deficiency or anemia. This suggests that eating in a way that’s better for the planet doesn’t mean sacrificing good nutrition, even for older adults who often have higher nutritional needs.

The Quick Take

  • What they studied: Whether following an environmentally-friendly diet called the EAT-Lancet diet provides enough nutrients for people in their 70s
  • Who participated: 861 Swedish adults around age 70 (55% women) from a long-running health study in Gothenburg
  • Key finding: People who followed the planet-friendly diet more closely had better intake of most vitamins and minerals, with no signs of nutritional deficiencies in blood tests
  • What it means for you: You may be able to eat more sustainably without worrying about missing out on important nutrients, but older adults should still monitor vitamin B12 levels

The Research Details

Researchers interviewed 861 Swedish 70-year-olds about their eating habits using a detailed method that captures typical food intake over time. They then scored how closely each person’s diet matched the EAT-Lancet recommendations, which emphasize plant foods, nuts, and small amounts of animal products. The participants were divided into three groups based on how well they followed the diet - low, medium, and high adherence.

This approach allowed scientists to see real-world patterns of how people actually eat, rather than asking them to follow a specific diet for a short time. The detailed interviews provide more accurate information than simple food diaries.

This study used validated methods for measuring food intake and included a good-sized group of older adults. However, it only looked at people at one point in time rather than following them over years, so we can’t know if the diet caused the better nutrition or if healthier people simply chose this eating pattern.

What the Results Show

People who followed the EAT-Lancet diet more closely had higher intake of fiber, healthy polyunsaturated fats, and several important nutrients including folate, vitamin C, magnesium, potassium, and iron. They also consumed less saturated fat and alcohol. Interestingly, protein intake per kilogram of body weight was similar across all groups, suggesting the diet provided adequate protein even with less meat. The researchers found that people with higher adherence were more likely to meet recommended intake levels for vitamin E, folate, vitamin C, magnesium, potassium, and iron.

While those following the diet more closely had lower intake of vitamin B12, retinol (vitamin A), and niacin, their blood tests told a different story. Homocysteine levels - which rise when B12 is too low - were actually lowest in the group with highest diet adherence. There were also no differences in anemia rates between groups, suggesting that despite lower B12 intake, people weren’t becoming deficient.

Previous research has raised concerns that plant-focused diets might not provide enough nutrients for older adults, who often have higher needs and may absorb nutrients less efficiently. This study challenges those concerns by showing that a well-planned sustainable diet can meet nutritional needs even in this vulnerable population.

This study only looked at Swedish adults at one point in time, so results may not apply to other populations or show long-term effects. The participants were generally healthy and well-educated, which might not represent all older adults. Also, the study couldn’t prove that the diet caused better nutrition - it’s possible that people who choose sustainable diets also make other healthy choices.

The Bottom Line

Older adults can likely follow more environmentally sustainable eating patterns without compromising their nutrition, but should pay attention to vitamin B12 intake through fortified foods or supplements. Focus on increasing plant foods, nuts, and fiber while reducing saturated fat and alcohol consumption.

This is particularly relevant for older adults concerned about both their health and environmental impact, as well as healthcare providers advising this age group. People with existing B12 deficiency or absorption issues should work with healthcare providers before making major dietary changes.

Nutritional benefits from increased fiber, vitamins, and minerals may be seen within weeks to months, but long-term health and environmental benefits would develop over years of consistent eating patterns.

Want to Apply This Research?

  • Track daily servings of plant foods (vegetables, fruits, whole grains, legumes, nuts) and monitor weekly intake of animal products to align with EAT-Lancet recommendations
  • Gradually increase plant-based meals while ensuring adequate protein from legumes, nuts, and moderate amounts of fish or poultry, and consider B12 monitoring
  • Log fiber intake, track energy levels, and schedule annual B12 blood tests to ensure the dietary pattern is meeting individual nutritional needs over time

This information is for educational purposes only and should not replace professional medical advice. Older adults considering significant dietary changes should consult with healthcare providers, especially regarding vitamin B12 status and individual nutritional needs.