Eating plant-based protein instead of animal-based protein reduces the risk of early death, according to a July 2020 study published in the journal JAMA Internal Medicine.
Vegetable protein for a healthier diet
There are currently two completely opposite diets in vogue, on the one hand, low-carb diets with high consumption of animal protein sources, and on the other plant-based and vegan diets, which are equipped with plant-based protein sources.
Representatives of both diets are of the opinion that the only true and healthiest possible diet is to be practiced. However, there are now numerous studies and analyses showing that plant-based protein sources offer more benefits, such as being associated with a lower risk of chronic diseases and even reducing the risk of death, when chosen over animal protein sources.
Swap red meat and eggs for plant-based proteins
Researchers from the National Cancer Institute in Bethesda, Maryland conducted another study on this topic. They analyzed data (from 1995 to 2011) of 416,104 men and women (mean age 62 years) from the US National Institutes of Health-AARP Diet and Health Study and found:
Replacing just 3 percent of animal protein with plant-based protein sources reduces the overall risk of death (from any cause) in both men and women by 10 percent. The result was particularly clear when eggs were exchanged for vegetable protein. Here, the risk of death fell by 24 percent for men and 21 percent for women. Substituting plant-based protein sources for red meat reduced the risk of death by 13 percent for men and 15 percent for women.
Other risk factors from the area of diet and lifestyle as well as previous illnesses were taken into account in the evaluation (smoking, diabetes, fruit consumption, dietary supplements with vitamins, etc.).
Swap animal protein for bread and pasta!
What was interesting in the above study was that the vegetable protein was not legumes or soy products, but bread, pasta, and breakfast cereals. However, remember that these foods should only make up a small part of the diet. The majority of your diet should consist of vegetables, fruit, and salads, accompanied by nuts, legumes, sprouts, and seeds.
If you too are craving more plant protein and would like to try out a plant-based diet, we cordially invite you to our cooking channel on YouTube, where we cook new, purely plant-based, and therefore basic recipes for you almost every day. All recipes have been tested many times, are guaranteed to succeed, and taste delicious! Of course, you can also find all the recipes on our website in our recipe section.