How to Eat a Low Plastic Diet
Plastic is being found in our brains, livers and blood. So it is imperative we reduce our exposure to it. As this website emphasis is on the food we eat we here give advice on how to eat a low plastic diet.
Food & Drink Choices
There are certain foods and drinks that are worth avoiding. The units are typically given as the number of microplastic particles per liter (particles/L), per kilogram (particles/kg), or per gram (particles/g). The below graph we have use conversion of 1g for each ml of liquid, so as to compare across solids and liquids. Note the scale is logarithmic! :-/
- Bottled Water: Ranges vary widely, but recent studies using advanced detection methods have found concentrations ranging from 110,000 to 400,000 particles per liter, with some reporting averages around 240,000 particles/L, predominantly nanoplastics. Older studies focusing on larger microplastics reported lower counts.
- Seafood (especially Shellfish): Concentrations in shellfish (mussels, oysters, clams) have been reported in the range of 0 to 10.5 microplastics per gram (MPs/g) of tissue. Crustaceans like shrimp have shown ranges up to 10.67 MPs/g in wild-caught samples. Fish generally have lower concentrations, ranging from 0 to 2.9 MPs/g.
- Salt: Studies have found microplastic concentrations in sea salt ranging from 0 to 1,674 particles per kilogram (n/kg), with some studies reporting averages around 30-35 MPs/kg. Lake and rock salts generally show lower levels.
- Tea (especially Tea Bags): Steeping plastic tea bags (nylon or polypropylene) can release billions of microplastic particles per cup. One study found approximately 11.6 billion microplastics and 3.1 billion nanoplastics per cup from a single plastic tea bag. Another recent study found polypropylene tea bags releasing around 1.2 billion particles per milliliter.
- Honey: Studies have detected microplastics in honey with concentrations ranging from 0.1 to 8.18 particles per gram (MPs/g). Older studies reported ranges like 54 to 336 particles per kilogram.
- Beer: While specific concentration ranges are less frequently reported as a primary focus, microplastics have been detected in various beer samples. One older study found an average of 4.05 microplastic particles per liter.
- Processed Foods: Due to the wide variety of processed foods and the potential for contamination at multiple stages, providing a specific concentration range is difficult. However, studies have consistently found the presence of microplastics in various processed items.
- Fruits and Vegetables: Microplastic concentrations in fruits and vegetables vary. Some studies have reported ranges from tens to thousands of particles per kilogram, depending on the type of produce and the level of environmental contamination.
- Pre-cooked/Instant Rice: One study found significantly higher levels of microplastics in instant rice compared to conventionally cooked rice, with concentrations ranging from 200 to 360 particles per 100g. Washing the rice reduced these levels by 20-40%.
- Proteins (Meat and Plant-Based Alternatives): A recent study found microplastics in a high percentage of protein samples, with processed options like fish sticks and chicken nuggets showing higher concentrations, but specific concentration ranges across all categories were not the primary focus.
Choices when Shopping
Changes to your lifestyle may start at the grocery store. Try to avoid as much plastic as possible:
- Bulk Bins: Bring your own reusable cloth bags or containers for grains, nuts, seeds, pasta, and other bulk items.
- Farmers Markets: Purchase fresh produce that isn’t pre-packaged in plastic. Bring your own reusable bags.
- Loose Produce: Opt for loose fruits and vegetables at the grocery store and use reusable produce bags.
- Butcher and Deli Counters: Ask for meat and cheese to be wrapped in paper or bring your own reusable containers.
- Plastic-Free Stores: Seek out zero-waste stores where you can refill containers with various food items.
Packaging Choices
If you are trying to avoid plastic packaging, then you may want to consider some alternatives:
- Glass Containers: Store leftovers and pantry staples in glass jars and containers. They are durable, reusable, recyclable, and don’t leach chemicals.
- Stainless Steel: Use stainless steel containers for food storage and lunch boxes. They are lightweight, airtight, and durable.
- Beeswax or Vegan Wraps: Use these reusable wraps instead of plastic cling film.
Silicone Lids and Bags: Opt for reusable silicone lids for bowls and silicone bags for snacks and lunches.< This is a terrible idea suggested by AI. Don’t use silicone.- Cardboard and Paper: Choose products packaged in cardboard or paper when possible, ensuring they aren’t lined with plastic.
- Tiffin Carriers: Consider using traditional stainless steel tiffin carriers for packed lunches
Kitchen Choices
- Avoid Heating Plastics: Never microwave or heat food in plastic containers, as heat can cause chemicals to leach into your food. Use glass or ceramic instead.
- Ditch Plastic Kitchen Utensils: Replace plastic spatulas, spoons, and cutting boards with wood, bamboo, glass, or stainless steel alternatives.
- Use Natural Cleaning Tools: Swap plastic sponges for plant-based options like bamboo or loofah sponges.
- Wash Plastics by Hand: Dishwasher temperatures can degrade plastic and lead to microplastic shedding, even in dishwasher-safe items.
This post was created with help from Gemini AI