For health, more nuts, beans and whole grains

The case has never been clearer: eat less bacon and more beans.

An analysis published Wednesday in the journal BMC Medicinebased on data from 37 studies, adds to evidence that eating fewer animal foods – especially processed meats – and replacing them with whole grains, legumes and nuts is linked to a reduced risk of cardiovascular disease and diabetes type 2.

The study is especially useful because it describes which dietary changes are most strongly linked to better health, says Qi Sun, associate professor of nutrition and epidemiology at Harvard TH Chan School of Public Health, who was not involved in the study. For example, the study estimated that replacing one serving of processed meat, such as hot dogs, sausage, deli meats or bacon, per day with a serving of whole grains, nuts or beans was associated with a 23 to 36 percent lower risk of cardiovascular problems. , including stroke, heart attack and coronary artery disease.

The analysis combined results from studies in the United States, Europe and Asia, which asked participants detailed questions about the foods they typically ate. Researchers followed them for an average of 19 years and looked for correlations between their diet and health. They have adapted to other factors that can influence health, including calorie intake, physical activity, smoking and alcohol consumption.

These types of studies can’t determine whether plant-based foods directly prevent cardiovascular disease or type 2 diabetes — only that there is a link between eating more such foods and a lower risk of developing these conditions, says Sabrina Schlesinger, a epidemiologist and nutritional scientist at the German Diabetes Center in Düsseldorf, Germany, and lead author of the study. But the findings were consistent across studies, she said, and are supported by other research pointing in the same direction.

The research was funded in part by the Alpro Foundation, a nonprofit research arm of a Belgium-based company that makes plant-based milk and yogurt; the organization was not involved in planning, conducting or interpreting the study, Dr. Schlesinger said.

Why more plants and less meat can be beneficial

The benefits of following a diet rich in whole grains, nuts and legumes and less red and processed meat is supported by at least 30 years of scientific evidence, says Maya Vadiveloo, associate professor of nutrition at the University of Rhode Island.

These plant foods are full of heart-healthy fats and fiber, which can help control blood sugar levels and lower your risk of diabetes, said Dr. Sun. They also contain beneficial plant compounds; Legumes, for example, are rich in isoflavones, which are thought to reduce inflammation and act as antioxidants, he said.

Red and processed meat, on the other hand, may contain a higher concentration saturated fatsodium or certain compounds that can promote inflammation, all of which can contribute to diabetes risk of chronic diseasessaid dr. Schlesinger.

The researchers found that eating nuts instead of processed meat was associated with a 22 percent lower risk of type 2 diabetes and a 21 percent lower risk of premature death. Replacing unprocessed red meat with plant-based foods was also linked to better health outcomes, although the reduction in risk was smaller and the evidence less certain.

The researchers also found that replacing eggs with nuts was linked to a reduced risk of type 2 diabetes, cardiovascular disease and premature death. That’s somewhat surprising, said Dr. Sun, because most research shows that it is fine to eat one to two eggs per day. But in a head-to-head comparison, nuts may be healthier, he said.

The study did not look at plant-based milk and yogurt or meat substitutes; More research is needed to know how these products affect health, said Dr. Schlesinger.

How to make plant-based shifts

The study showed that even relatively small dietary changes are linked to better health, said Dr. Schlesinger. “Adopting a plant-based diet does not necessarily mean eliminating all animal products.”

Taking steps to eat less red meat “can be good for cardiovascular health and can help you get a more balanced, higher overall diet quality that is also good for the environment,” said Dr. Vadiveloo. It is also linked to a reduced risk of diabetes some cancersand it can also save you money at the grocery store, she added.

Dr. Vadiveloo recommended identifying small changes that seem feasible and focusing on foods you already like. If you normally eat bacon for breakfast or a deli sandwich for lunch, try alternatives a few days a week, she said, such as beans or chicken instead of bacon, or peanut butter and jelly instead of a club sandwich. You can also replace some meals gradually, such as replacing some of the ground beef in your tacos with beans, she said.

People sometimes worry that they won’t get enough protein if they eat less meat, but beans, tofu and nuts all provide high-quality protein, Dr. Sun said. By reducing meat consumption and adding these nutritious plant-based foods, “you can’t go wrong,” he said.