Many observational studies have concluded that substituting animal-based foods with plant-based protein sources is associated with lower risk of cardiovascular disease (CVD), type 2 diabetes, and mortality, but this type of study cannot prove cause and effect. Researchers analyzed the pooled results of 37 such studies to determine the strength and certainty of the evidence.
The results indicated there was a moderate certainty of evidence that:
• substituting processed meat with nuts, legumes, and whole grains, eating nuts instead of eggs, and using olive oil in place of butter was associated with lower risk of CVD.
• substituting red meat with whole grains, red or processed meat with nuts, poultry with whole grains, and eggs with nuts or whole grains was associated with lower incidence of type 2 diabetes.
• swapping red meat for nuts and whole grains, processed meat with nuts and legumes, dairy with nuts, and eggs with nuts and legumes was associated with a lower risk of all-cause mortality.
In all, this study helps us see that cutting back on red meat (beef, pork, and lamb) and processed meats (like sausage and deli meats) and replacing them with plant sources of protein like beans, soy products, and nuts is likely to benefit health. Likewise, it supports replacing butter with olive oil (although other plant oils, such as soybean and canola, are likely to be just as good) and choosing plant proteins over eggs more often.
To benefit your health (and the planet), try adding one more vegetarian meal a week or aim for at least one plant-based meal a day.