Replacing just 3 percent of animal protein with plant protein can reduce the risk of death from all causes, according to a recent study published in the Journal of the American Medical Association (JAMA).
That means replacing as little as one meal a week with a swap worthy, plant-based alternatives such as grains, vegetables or other plants reduces risk for heart disease, diabetes, obesity and other chronic and life-threatening conditions.
After adjusting for major lifestyle and dietary risk factors, every 10 percent increment of animal protein from total calories was associated with a 2 percent higher risk of death from all causes and an 8 percent increased risk of death from cardiovascular disease death, according to a press release.
In contrast, eating more plant protein was associated with a 10 percent lower risk of death from all causes for every 3 percent increment of total calories and a 12 percent lower risk of cardiovascular death.
There is not a lot of research being done on the different kinds of proteins. The benefits from eating plant-based proteins may also be the result of other healthy nutrients in such foods like lentils, chia seeds, quinoa, nuts, brown rice and edamame, to name a few.
The study confirms processed red meat such as bacon, hot dogs and corned beef, which are also foods that are aging you, can cause cancer, a conclusion of a study by the World Health Organization that came as a shock last year.
How to make the change?
Daiya Foods, a leader in the plant-based food industry, has created an infographic that spotlights multiple stats and how to incorporate plant-proteins into your diet.