A comprehensive review published in BMC Medicine suggests that substituting animal-based foods like red and processed meats or eggs with plant-based alternatives such as nuts or legumes can lower the risk of heart disease and type 2 diabetes. The review analyzed 37 prior studies and highlights the potential health benefits of incorporating more plant-based foods into one’s diet.
Sabrina Schlesinger, the senior author of the paper and head of the systematic reviews research group at the German Diabetes Center in Düsseldorf, emphasized that this is the first systematic review examining a wide range of health outcomes associated with replacing animal-based foods with plant-based options. The findings build upon previous studies that have indicated health benefits from plant-based diets, such as reduced cholesterol levels and lower risks of cardiovascular disease and mortality.
Key findings from this review include a 27% reduction in heart disease incidence when 50 grams of processed meat per day is swapped for 28 to 50 grams of nuts, and a 22% reduction in type 2 diabetes incidence with a similar substitution of nuts for processed meat. Replacing butter with olive oil and eggs with nuts also showed potential health benefits, although replacing other dairy products, fish, seafood, or poultry didn’t show a clear association with reduced heart disease incidence.
The strength of the review, according to Schlesinger, lies in its systematic summarization of all available evidence on the topic, providing a robust level of confidence in the findings. However, the review observes associations and does not establish a causal link. The review suggests that processed meats, which contain saturated fatty acids, might increase the risk of heart disease and type 2 diabetes, while nuts, legumes, and whole grains, rich in antioxidants and anti-inflammatory compounds, could reduce inflammation.
An alternative explanation for the observed health benefits is that individuals who prefer plant-based foods might already lead healthier lifestyles. While studies were adjusted for factors like exercise, smoking, and alcohol consumption, this potential effect cannot be completely ruled out.
Duane Mellor, a senior teaching fellow at Aston Medical School in the UK, who was not involved in the research, notes that the review adds to the existing body of evidence shaping dietary guidelines. He emphasizes the importance of using this information alongside intervention studies to understand the effects observed.
How can this review help you make dietary decisions?
Switching from animal-based to plant-based products isn’t a guaranteed path to a healthier diet, as the specific products chosen for substitution are crucial. Duane Mellor, a senior teaching fellow at Aston Medical School, emphasizes the need for careful consideration when using terms like “plant-based,” as not all plant-derived foods are necessarily healthy. For example, sugar, despite being plant-based, is not what such studies advocate for.
The US Department of Agriculture’s dietary recommendations include filling half your plate with fruits and vegetables, diversifying vegetable and protein sources, and opting for whole grains in at least half of your grain intake. The agency also advises choosing foods and beverages lower in added sugar, saturated fat, and sodium.
Mellor also highlights the importance of considering culinary and cultural aspects when substituting foods. A dietary swap that makes sense statistically might not be practical or appealing from a culinary or cultural standpoint. For example, replacing processed red meat with lentils in dishes like sausages can be a sensible swap, but substituting carrots and broccoli for red meat may not be as practical or satisfying.
For those contemplating a shift to vegetarianism or veganism, it’s essential to ensure a well-planned diet that provides sufficient iron, iodine, vitamin B12, and vitamin D. A balanced approach to nutrition is key, especially when eliminating certain food groups, to maintain overall health and well-being.
Switching from animal-based to plant-based products isn’t a guaranteed path to a healthier diet, as the specific products chosen for substitution are crucial. Duane Mellor, a senior teaching fellow at Aston Medical School, emphasizes the need for careful consideration when using terms like “plant-based,” as not all plant-derived foods are necessarily healthy. For example, sugar, despite being plant-based, is not what such studies advocate for.
The US Department of Agriculture’s dietary recommendations include filling half your plate with fruits and vegetables, diversifying vegetable and protein sources, and opting for whole grains in at least half of your grain intake. The agency also advises choosing foods and beverages lower in added sugar, saturated fat, and sodium.
Mellor also highlights the importance of considering culinary and cultural aspects when substituting foods. A dietary swap that makes sense statistically might not be practical or appealing from a culinary or cultural standpoint. For example, replacing processed red meat with lentils in dishes like sausages can be a sensible swap, but substituting carrots and broccoli for red meat may not be as practical or satisfying.
For those contemplating a shift to vegetarianism or veganism, it’s essential to ensure a well-planned diet that provides sufficient iron, iodine, vitamin B12, and vitamin D. A balanced approach to nutrition is key, especially when eliminating certain food groups, to maintain overall health and well-being.
