Not long ago, most Indian homes followed simple diets without even thinking about it. Meals were seasonal, local, home-cooked—and for many, a plant-based diet was tradition. But over the last few decades, India’s plates have changed. Urban lifestyles, processed foods, fast food, and rising meat consumption have reshaped our eating.
Now, that tide may be turning again—with intention.
Across cities, age groups, and income levels, more Indians are rethinking what they eat. Whether it’s to feel healthier, live longer, or reduce their impact on the planet, people are turning toward sustainable diets—those rich in plant-based, low on meat and dairy. People are choosing plant based diets and it’s not just a trend but a movement towards better health!
What is a Sustainable Diet?
A sustainable diet focuses on foods that are good for your body and the environment. That means:
- Eating more fruits, vegetables, grains, pulses, and legumes
- Cutting back on meat, dairy, and ultra-processed foods
- Choosing local and seasonal ingredients
- Reducing food waste
These diets support better health, reduce the risk of diseases like diabetes and heart issues, and lower greenhouse gas emissions, land use, and water consumption.
Indians Are Already Halfway There—Culturally
Unlike many Western countries where meat is central to most meals, India has one of the largest vegetarian populations in the world. About 39% of Indians identify as vegetarian, according to the National Family Health Survey (NFHS-5, 2020–21). Another 40-45% follow predominantly plant-based diets but consume meat occasionally—what we now call flexitarianism.
Traditional Indian meals—dal, sabzi, roti, rice, pickles, curd—are naturally plant-heavy. Millets, lentils, seasonal veggies, and fermented foods have always been part of the Indian kitchen. In many ways, we’ve been eating sustainably long before the word became popular.
The Shift: What’s Driving It?
- Health First
Chronic diseases are rising. India now has 101 million people living with diabetes, and heart disease is the leading cause of death. Many are realizing that what’s on their plate plays a significant role.
Plant-based diets have been shown to reduce the risk of lifestyle diseases. That’s why many Indians—especially in urban areas—are actively cutting down meat, fried foods and sugar to focus more on whole, plant-based meals.
- Environmental Awareness
India is one of the countries most affected by climate change. Droughts, heatwaves, water shortages—they’re all real and affecting food production too.
Livestock farming contributes to around 14.5% of global greenhouse gas emissions, and India’s dairy sector is one of the largest in the world. As awareness grows, many Indians are shifting toward plant-based eating to reduce their carbon and water footprints.
Vegan, Vegetarian, Flexitarian: The New Food Identities
A recent YouGov survey (2023) found that:
- 63% of urban Indians are actively trying to reduce their meat consumption
- 30% are experimenting with plant-based alternatives
- Interest in veganism has grown by >200% on Google Trends in India over the past five years
People aren’t necessarily becoming fully vegan overnight—but more are eating consciously. That’s the flexitarian approach: eat mostly plant-based but allow for occasional animal products.
It’s a practical mo del that fits well with India’s diverse food culture and social settings. The food market is catching on fast. There’s been a burst of plant-based innovation across India.
- Plant-based dairy: OatMilk, Goodmylk, and So Good offer oat, almond, and soy milk.
- Meat alternatives: Startups like Imagine Meats, Blue Tribe, and GoodDot sell mock meat from soy, jackfruit, and peas.
- Restaurant menus: Vegan cafés in Mumbai, Delhi, and Bengaluru serve jackfruit tacos, tofu butter masala, and almond-milk cappuccinos.
Even fast food chains are getting involved—Domino’s, Starbucks, and Subway have all launched vegan options in India.
Rediscovering Millets and Native Grains
In the rush toward convenience foods, we forgot our roots. Now, we’re circling back.
The government declared 2023–24 as the International Year of Millets, and rightly so. Millets like ragi, bajra, and jowar are nutrient-rich, climate-resilient, and water-efficient. They’re a win for farmers and consumers.
New-age brands are reimagining millets into pasta, cookies, and energy bars—making sustainable eating cool and convenient.
The Road Ahead
Sustainable diets aren’t a fad in India—they’re a natural evolution of how we’ve always eaten, now backed by science and driven by purpose. To make it mainstream, we’ll need:
- Better nutrition education
- Support for farmers growing climate-friendly crops
- More affordable and accessible plant-based options
- Public health messaging that encourages small but impactful dietary changes
Most importantly, we need to talk about food not just in terms of taste or tradition—but as something that shapes our health, society, and planet. India’s journey toward sustainable eating is already in motion. Whether switching to plant milk, eating more dal, or choosing millets over maida, every small step counts. The future of food in India might look a lot like our past—but brighter, cleaner, and more conscious.
