On the other end of the spectrum, animal-based foods, especially processed meats, have been linked to increased risk of type 2 diabetes, cardiovascular disease, and premature death.

Earlier this month, a systematic review and meta-analysis evaluated the connection between well-being and swapping animal protein for plant-based options.

Specifically, the research team evaluated data from 37 studies, looking at how this dietary swap impacted cardiovascular disease, type 2 diabetes, and risk of early death.

“Rather than just survey groups of people who regularly eat foods like nuts, legumes, and whole grains versus processed meats, the analysis looked at studies that viewed changes in blood work before and after they substituted animal foods with whole plant foods,” Kelly Jones MS, RD, CSSD, LDN, sports and fitness dietitian told Health.

She explained that this way, the researchers looked at cause-and-effect relationships between swapping animal products for whole plant foods and reduction in cardiovascular disease and type 2 diabetes risks.

Here’s what you need to know about the health benefits of swapping animal protein for plant-based options, as well as plant-based options to consider adding to your diet.

Swapping Animal-Based Protein For Plant-Based Options

When it came to type 2 diabetes incidence, the researchers found a moderate reduction in risk when the following substitutions were made:

• Red meat with whole grains/cereals 
• Red meat or processed meat with nuts 
• Poultry with whole grains
• Eggs with nuts or whole grains

Finally, the following replacements appeared to reduce the risk of early death due to any cause:

• Red meat for nuts and whole grains
• Processed meat with nuts and legumes
• Dairy with nuts
• Eggs with nuts and legumes

This evidence highlights the potential benefits of shifting from an animal-based diet to a plant-based diet, Sabrina Schlesinger, MSc, one of the study authors and a researcher at the German Center for Diabetes Research in Düsseldorf, told Health.

This isn’t the first study suggesting that this food swap can be beneficial.

Participants who made this partial swap also experienced lower cholesterol and an improved overall diet quality.

Plants to Add to Your Diet

Here are some foods that, texturally, may make it easier to consider swapping animal protein for plant-based alternatives:

• Beans and lentils
• Tofu and tempeh
• Seeds and nuts
• Mushrooms
• Walnuts

It is important to note that, while this data suggests making plant-based swaps, it is possible to include animal-based proteins in a diet that promotes balance and well-being.

Certain animal-based protein choices offer unique features that support other aspects of our health. For example, eggs are one of the best sources of choline, a nutrient that is important for memory. And, lean beef is an important source of heme iron.

That said, eating more servings of meat, poultry, and eggs than the Dietary Guidelines for Americans suggests could prompt some undesirable health consequences. Making simple dietary swaps, like plant-based options instead of animal protein, is a step in the right direction.

According to Jones, most Americans eat too much lower-quality, ultra-processed food, sometimes assuming the product is healthier just because it’s vegan or plant-based.

“Many packaged processed foods can offer high nutritive value, while others may be best suited for an ‘every once in a while’ experience,” she said. “Things to consider when comparing animal-based and plant-based foods include the amount of total and saturated fats, total protein content and protein quality, added sugar, and vitamin and mineral content.”