It has long been hypothesized by doctors that patients who predominantly consume plant-based foods are healthier than those who include meat in their diets. Although initially based on anecdotal evidence, recent studies have provided confirmation.
A study released in October 2020 by The BMJ revealed that individuals who replaced red meat with plant-based proteins exhibited improved cardiac health. Specifically, the consumption of beans, nuts, or soy was found to potentially lower the risk of coronary heart disease (CHD). Additionally, the study suggested that replacing red meat with whole grains and dairy products, and substituting eggs for processed red meat, could further diminish CHD risk.
Previous research has consistently linked high consumption of red meat, particularly processed varieties, to increased mortality rates and chronic diseases. Processed meats such as bacon, hot dogs, sausages, and salami have been implicated in the development of conditions like CHD.
Earlier studies with inconsistent findings often neglected to compare red meat with other comparable protein sources. To rectify this issue, the recent U.S. study examined total, processed, and unprocessed red meat to assess their respective impacts on CHD risk. The study also evaluated the potential benefits of replacing red meat with alternative protein sources.
The research drew upon data from 43,272 male health professionals averaging 53 years of age from the Health Professionals Follow-Up Study. These individuals had no history of cardiovascular disease or cancer at the commencement of the study. Beginning in 1986 and every four years thereafter until 2016, participants completed detailed dietary questionnaires. These questionnaires provided extensive information regarding their medical histories and personal lifestyles.
The researchers reviewed medical records to monitor instances of Coronary Heart Disease (CHD), both fatal and non-fatal, throughout the 30-year study period. During this time, scientists documented 4,456 CHD events, 1,860 of which resulted in death.
KEY FINDINGS FROM THE STUDY ON CONSUMPTION OF MEAT VERSUS PLANT-BASED FOODS
After adjusting for other CHD risk factors, the researchers found that:
- Each daily serving of total red meat was associated with a modest 12% increased risk of CHD.
- Each serving of unprocessed red meat was linked to an 11% higher risk.
- Processed red meat consumption led to a 15% greater risk of CHD.
Conversely, a daily serving of plant proteins such as nuts, legumes, or soy was associated with a 14% reduced risk of CHD. This risk reduction was even greater among men over the age of 65, at 18%, compared to those who consumed processed meat (17%).
The study also revealed that replacing total red meat with whole grains and dairy products like milk, cheese, and yogurt resulted in a decreased risk of CHD. Additionally, substituting eggs for processed red meat reduced the likelihood of developing heart disease. This association was most pronounced in younger men, who experienced a 20% lower CHD risk when replacing red meat with eggs.
No increased risk of CHD was observed when red meat was replaced with fish. However, the researchers speculate that cooking methods such as deep-frying may account for this finding, along with the inclusion of processed fish products in the study.
Considering making the switch to a plant-based diet and leaving red meat behind? Here are several benefits you could enjoy.
1 – A REDUCED RISK OF NUMEROUS DISEASES.
Vegans and vegetarians often consume an abundance of whole foods, which contributes to long-term disease prevention. The consumption of phytonutrients by vegans is thought to offer protection against cancer, diabetes, and heart disease. Phytonutrients, which defend plants against bacteria, insects, fungi, and toxins, also provide numerous advantages for humans.
According to a study in the Nutrients journal, vegans may also experience lower rates of hypertension, obesity, and mental health issues.
Foods rich in phytonutrients include:
- Carrots
- Citrus fruits
- Berries
- Tomatoes
- Sweet potatoes
- Bok choy
- Broccoli
- Kale
- Garlic
- Onions
- Romaine lettuce
- Spinach
2 - You'll experience increased energy and mental clarity!
Many individuals following a plant-based diet often consume fewer calories compared to those who eat meat. Additionally, vegans and vegetarians tend to consume a higher quantity of fruits and vegetables, leading to an increased intake of vitamins and minerals. A study involving 620 participants, published in the American Journal of Cardiology, revealed that vegans typically choose foods that are lower in fats and sugars. As a result, they enjoy heightened energy levels along with reduced stress and anxiety.
Vegans outshone the vegetarian group in performance. Nevertheless, both groups significantly surpassed the meat-eating group in terms of health benefits.
3 - Your bones will be stronger.
Upon examining various sources, Swiss scientists have determined that vegans might possess healthier bones compared to non-vegans. It is believed that the increased intake of fruits and vegetables by vegans could account for these findings. The majority of fruits and vegetables feature low acidity, contributing to the stabilization of mineral levels within the bones.
5. You may experience lower blood sugar levels and enhanced kidney function.
Vegans typically exhibit lower levels of blood sugar, enhanced insulin sensitivity, and a 50–78% reduced risk of developing type 2 diabetes. A study revealed that 43% of participants were able to decrease their dosage of blood sugar medication by adhering to a vegan diet, compared to only 26% who followed a diet recommended by the ADA. Further research indicates that diabetics who replace meat with plant protein might see improved kidney function.
As the study was observational, the researchers cannot definitively determine the causes of the observed cardiac improvements. Even after adjusting for personal and lifestyle variables, they cannot discount the influence of other unaccounted factors on the results. The participant pool consisted predominantly of white health professionals, which means the findings might not be generalizable to other ethnicities or populations. Nonetheless, given its extensive scale and duration, the study's results are promising and hold substantial credibility.
The study concluded that higher intakes of total, unprocessed, and processed red meats are associated with an increased risk of Coronary Heart Disease (CHD), even when considering other dietary and non-dietary factors related to cardiovascular disease. Conversely, replacing processed meats with whole grains, dairy, and eggs correlated with a decreased risk of CHD.
"These results align with known impacts of these foods on low-density lipoprotein cholesterol levels and affirm the health advantages of reducing red meat intake while substituting it with sources of plant protein," stated the research team.
They also noted that a shift towards plant-based foods in lieu of red meats would have a favorable effect on environmental sustainability.
