A comprehensive review conducted in Germany indicates that substituting meat and dairy with whole grains, legumes, nuts, and olive oil could substantially decrease the risks of cardiovascular disease and type 2 diabetes. The study, analyzing 37 published research works, underscores the pronounced health advantages linked to transitioning from animal-based diets, particularly red and processed meats, eggs, dairy, and poultry, to plant-centric foods like nuts, legumes, whole grains, and olive oil.
Dr. Sabrina Schlesinger, a senior author from the German Diabetes Centre in Düsseldorf, emphasized, “This evidence highlights the potential benefits of shifting from animal-based diets, including red and processed meat, eggs, dairy, poultry, and butter, to plant-based foods like nuts, legumes, whole grains, and olive oil.”
The findings indicated a notable 25% reduction in cardiovascular disease risk when 50g of processed meat daily was substituted with nuts or legumes. Similarly, swapping one daily egg with 25g of nuts was associated with a 17% lower cardiovascular disease risk. However, the study did not provide conclusive evidence regarding the impact of replacing poultry or fish with nuts or legumes on cardiovascular health.
The benefits extended to type 2 diabetes, revealing a potential 20% reduction when 50g of processed meat daily was replaced with up to 28g of nuts or when a daily egg was substituted with 30g of whole grains or 10g of nuts. The study highlighted the most significant health advantages in replacing processed meats, such as ham, bacon, sausages, or hotdogs, with plant-based alternatives. The switch from 50g of processed meat daily to 28-50g of nuts correlated with a notable 21% lower risk of death from any cause.
While the research did not delve into the precise mechanisms driving these health benefits, it suggested that the high saturated fatty acid content in meat might contribute to increased cardiovascular and diabetes risks. Conversely, plant-based foods are rich in essential nutrients like fiber, vitamins, minerals, antioxidants, and phytochemicals, known for mitigating inflammation.
However, some limitations were acknowledged, such as the study’s failure to differentiate between various types of dairy, potentially overlooking potential health distinctions. Prof. Nita Forouhi from the University of Cambridge MRC Epidemiology Unit noted the need for further research to explore the health and environmental impacts of different dietary choices.
As discussions around the environmental and health implications of dietary choices continue, the study advocates a focus on reducing red and processed meat intake, especially considering their potential adverse effects.
