The EAT-Lancet Diet Works for Wealthy Nations—But There's a Catch for Women

A large Swedish study of nearly 26,000 people found that following the EAT-Lancet Planetary Health Diet was linked to higher nutrient density and adequate micronutrient intake, though researchers flagged an increased anemia risk among women that warrants gender-specific monitoring.

What Is the EAT-Lancet Diet, and Why Does It Matter?

The EAT-Lancet Commission's Planetary Health Diet (PHD) was designed to tackle two problems at once: improving human health while reducing the environmental footprint of our food system. The diet centers on plant-based whole foods and includes specific recommendations for what to eat more of and what to limit.

The diet's core components focus on:

• Foundation Foods: Whole grains, fruits, vegetables, nuts, and legumes form the base of the eating plan.
• Limited Animal Products: Red meat, dairy, and added sugars are kept to minimal levels compared to typical Western diets.
• Dual Purpose: The approach aims to benefit both personal health and planetary sustainability, as the EAT-Lancet Commission previously noted: "Changing what we eat is essential to building a future in which both people and the planet can thrive."

Does the EAT-Lancet Diet Actually Deliver the Nutrients Your Body Needs?

Researchers from Cambridge wanted to answer a critical question: Does this diet actually provide enough vitamins and minerals to meet your body's needs? They analyzed data from 25,970 participants in the Swedish Malmö Diet and Cancer cohort, tracking their adherence to the EAT-Lancet guidelines and measuring their micronutrient intake and blood biomarkers.

The results were largely encouraging. Higher adherence to the diet was associated with nutrient intakes above recommended levels for multiple essential nutrients. When researchers adjusted for total calorie intake—a method that accounts for how much food someone eats overall—the benefits became even clearer.

Specifically, people following the diet more closely showed adequate intake levels for:

• B Vitamins: Vitamins B6 and folate, which support energy metabolism and cell division.
• Fat-Soluble Vitamins: Vitamins A, E, and C, which protect cells from damage and support immune function.
• Essential Minerals: Calcium, magnesium, potassium, zinc, and iron, which are critical for bone health, muscle function, and oxygen transport.

The study also found reduced risk of folate deficiency among diet followers, a significant finding since folate is essential for preventing birth defects and supporting DNA synthesis.

The Unexpected Finding: Why Women Need Special Attention

However, the research uncovered a concerning pattern that researchers say demands further investigation. While men following the EAT-Lancet diet showed strong micronutrient profiles, women experienced an increased risk of anemia—a condition where the body doesn't have enough healthy red blood cells to carry oxygen effectively.

This finding is particularly important because anemia can cause fatigue, shortness of breath, and reduced physical performance. The researchers emphasize that this doesn't mean women should avoid the diet, but rather that gender-specific monitoring and careful policy design are needed if this eating pattern is promoted widely.

The anemia risk likely relates to iron absorption and intake patterns, though the study doesn't specify the exact mechanism. Women of reproductive age, in particular, have higher iron needs than men, and a plant-based diet—while rich in iron from legumes, grains, and leafy greens—may require more attention to iron-rich food choices and pairing them with vitamin C sources to enhance absorption.

Is This Diet Ready for the Real World?

The Swedish study suggests the EAT-Lancet diet is viable and nutritionally adequate in high-income countries where people have access to diverse, affordable plant-based foods year-round. However, researchers stress that the findings may not apply everywhere. The study was conducted in Sweden, where food availability and purchasing power differ significantly from low- and middle-income nations.

"The diet appears viable in high-income settings, and further research is needed in low- and middle-income countries," the researchers note, pointing to the variability in dietary habits and food access across different regions.

For now, the takeaway is clear: The EAT-Lancet Planetary Health Diet can deliver the nutrients your body needs if you live in a wealthy country with access to a variety of plant-based foods. But if you're a woman considering this approach, pay special attention to iron-rich foods like lentils, chickpeas, spinach, and fortified grains—and consider having your iron levels checked periodically. The diet's promise of feeding both people and the planet may be real, but it requires thoughtful implementation tailored to individual needs.