Health

Less Meat = Less Health Risk

Adding more plant-based foods to your diet could add years to your life.

Excessive consumption of red and processed meat has been linked with a variety of chronic diseases, including heart disease, type 2 diabetes, obesity and cancer.

In comparison, substituting plant-based foods for meat has been shown to reduce these health risks, resulting in a better quality of life and increased longevity.

Below are some of the key health benefits of adding more plant-based foods to your diet, while reducing your consumption of meat. Research provided by Johns Hopkins Center for a Livable Future.

 

Claim: Meals rich in fruits, vegetables and legumes contain natural antioxidants that benefit cardio-health.

References:

Wang S, Melnyk JP, Tsao R, Marcone MF. How natural dietary antioxidants in fruits, vegetables and legumes promote vascular health. Food Res Int 2011;44(1):14–22.
Link: http://www.agr.gc.ca/eng/abstract/?id=21168000000102

Crowe, F. L., Appleby, P. N., Travis, R. C., & Key, T. J. (2013). Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: results from the EPIC-Oxford cohort study. The American Journal of Clinical Nutrition97(3), 597-603.

 


 

Claim: Cutting down on at least ½ serving of red meat every day can decrease your chance of getting diabetes in the long term by nearly 15%

Reference: Schwingshackl, L., Hoffmann, G., Lampousi, AM. et al. Eur J Epidemiol (2017). doi:10.1007/s10654-017-0246-y
Link: https://link.springer.com/article/10.1007/s10654-017-0246-y


 

Claim: Consumption of processed meats increases risk of coronary heart disease and diabetes.

Reference:

Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83.
Link: https://www.ncbi.nlm.nih.gov/pubmed/20479151

Study Result: Consumption of processed meats is associated with 42% higher incidence of coronary heart disease and 19% higher risk of diabetes mellitus.


 

Claim: Consuming chickpeas and/or hummus may help prevent or offset the development and progression of several chronic diseases (cardiovascular disease, type-2 diabetes) and promote healthier, functional outcomes (e.g. weight management).

Reference:

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. doi:10.3390/nu8120766
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/


 

Claim: Most Americans eat 1 ½ times more protein than their recommended dietary allowance (RDA) each day.

Reference:

What We Eat in America, National Health and Nutrition Examination Survey (NHANES) 2009-2010.
Linkhttps://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0910/Table_5_EIN_GEN_09.pdf

US Recommended Daily Allowances: https://www.ncbi.nlm.nih.gov/books/NBK234922/


 

Claim: Nuts are a rich source of protein and may help improve concentration.

References:

Walnuts 1 oz = 4.32 grams protein, USDA National Nutrient Database
Link: https://ndb.nal.usda.gov/ndb/foods/show/12155

Arab, L. & Ang, A. J Nutr Health Aging (2015) 19: 284.
Link: https://doi.org/10.1007/s12603-014-0569-2

Afshin, et al. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, Volume 100, Issue 1, 1 July 2014, Pages 278–288.
Link: https://doi.org/10.3945/ajcn.113.076901

 


 

 

Claim: Substituting more plant-based foods for meat is more likely to result in a healthier body weight.

References:

Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obesity Reviews. 2011; 12(5):e143-50.
Link: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2010.00786.x

Romaguera et al. Adherence to the Mediterranean Diet is Associated with Lower Abdominal Adiposity in European Men and Women. Journal of Nutrition. 2009;139(9):1728-1737.
Link: https://academic.oup.com/jn/article/139/9/1728/4670537