Eat more plants, fewer animals - Harvard Health (2024)

FAQs

Eat more plants, fewer animals - Harvard Health? ›

Science has shown us over and over again that the more meat we eat, the higher our risk of diabetes, heart disease, and strokes. Conversely, the more fruits and vegetables we eat, the lower our risk for these diseases, and the lower our body mass index.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B₁₂) to ensure they receive all the nutrients required.

The study reported that longstanding research connecting red meat consumption to heart disease and cancer is not supported by strong scientific evidence.

Diets high in plant protein are linked to many benefits

Furthermore, studies suggest that people eating a vegetarian diet also tend to have lower body weight, lower cholesterol levels, and lower risk of stroke, cancer, and death from heart disease than people who eat meat ( 11 ).

Vegetarians and vegans typically have lower body mass index, serum low-density lipoprotein (LDL) cholesterol and blood pressure than comparable regular meat-eaters, as well as lower bone mineral density.

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.

Choose welfare-certified chicken and pork over beef and lamb. Source seafood that was farmed using sustainable fishing practices. Reduce how much meat, dairy and fish you eat overall.

Beyond anecdotal evidence of miraculous effects of an all-meat diet, science does not back up the other claims of the Carnivore Diet, and most doctors recommend avoiding it.

Why eat plants instead of animals? ›

Science has shown us over and over again that the more meat we eat, the higher our risk of diabetes, heart disease, and strokes. Conversely, the more fruits and vegetables we eat, the lower our risk for these diseases, and the lower our body mass index.

Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.

Bitter-tasting chemicals made by plants act as natural pesticides. When we eat plant-based foods, we consume low levels of these toxic chemicals, which mildly stresses cells in the body in much the same way that exercise or going without food for long periods does.

While there is some scientific research to suggest that going vegan and eating less animal protein can help to prevent diseases, the evidence is still lacking in terms of cold, hard numbers on longevity in particular. However, this doesn't mean that a vegan diet won't help you live longer.

You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.

People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy ( 3 ).

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.

The definition of a plant-based diet can depend on who you ask. Generally, it is an eating style that emphasizes real, whole foods that come from plants, including: Vegetables: kale, spinach, tomatoes, cauliflower, potatoes, squash, etc. Whole grains: brown rice, oats, quinoa, barley, etc.

A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs.