In a large review of 32 scientific studies involving more than 715,000 people from different countries, researchers found something surprisingly simple. People who regularly consume plant proteins have up to 12% lower risk of heart disease and 8% lower risk of premature death, regardless of the cause. If we translated these numbers into everyday life, it would mean that by consuming more lentils, peas, and nuts, you could extend your life by several years – without medications or strenuous therapies.
Why are proteins so important in the first place?
Proteins are the building blocks of life – our muscles, skin, hair, hormones, enzymes, and much more are built from them. Sometimes we only associate them with athletes, but the truth is, every one of us needs them every day. And it's not just about how much you eat, but where you get them from.
Traditionally, people mainly sourced proteins from meat, milk, and eggs. However, in recent years, scientists have discovered that consuming plant proteins – those from beans, lentils, chickpeas, nuts, seeds, and whole grains – has considerably more benefits than previously thought.
What do the numbers say?
Data from these 32 studies, some lasting up to 32 years, showed the following:
- Among more than 715,000 participants, there were 113,039 deaths (during the follow-up period).
- Those who consumed more total protein (plant-based and animal-based) had a lower risk of death.
- But the most noticeable effect was with plant proteins – 8% lower risk of death overall and 12% lower risk of heart diseases.
And here's an interesting fact: if you were to increase the percentage of calories from plant proteins by just 3% per day, you could reduce the risk of death by 5%. It might sound little, but on a country or global level, this could mean saving thousands of lives.
How do plant proteins help?
Firstly: plant proteins do not come alone. Along with them, we consume fiber, antioxidants, vitamins, and minerals that are not found in meat. Additionally, plant-based foods do not contain cholesterol and have very few saturated fats – the ones that clog arteries.
It is known that a plant-rich diet lowers blood pressure, regulates blood sugar, and reduces bad cholesterol (LDL). All of these are key factors when talking about the most common causes of death – heart disease and type 2 diabetes.
One explanation for why plant-based foods are so effective lies in the combination of nutrients that act together as a natural remedy. In beans and lentils, for example, we find a lot of arginine – an amino acid that dilates blood vessels and improves blood flow. Nuts, especially almonds and walnuts, contain a lot of omega-3 fatty acids, which have been proven to reduce inflammation in the body.
What about meat?
Here it gets interesting. While animal proteins were not directly linked to increased mortality from cancer or heart disease, it was still observed that regular consumption of red meat and meat products (such as salami, sausages, p{-15454}t{-15447}, etc.) increases the risk of various diseases. According to the World Health Organization (WHO), processed meat is classified as probably carcinogenic, meaning that prolonged consumption can increase the risk of colorectal cancer.
Moreover, animal proteins often come packaged with substances that are not needed in large quantities: saturated fats, preservatives, and antibiotics used in industrial meat production. All of this burdens the liver, kidneys, and heart.
What can you do?
You don't have to become a vegan to reap the benefits of plant proteins. Simply reducing the amount of meat and replacing it with a plant-based version a few times a week is enough. Instead of beef soup, you can cook lentil soup, swap egg salad for chickpea salad, and have buckwheat porridge with pumpkin seeds and vegetables for dinner.
Even traditional Slovenian cuisine already knows excellent plant protein sources. Who doesn't know bean stew, ričet (barley stew with beans), buckwheat porridge, or sauerkraut with chickpeas? These are old, simple recipes that science has now confirmed as extremely healthy.
According to the European Food Safety Agency (EFSA), adults should consume approximately 0.83 grams of protein per kilogram of body weight per day. This means that an adult weighing 70 kg should consume about 58 grams of protein. Half or more of these proteins can easily be obtained from plant sources – one cup of cooked lentils contains 18 grams of protein, and a handful of nuts adds an additional 6 to 8 grams.
What do the studies say?
A study from the Harvard T.H. Chan School of Public Health, which followed 130,000 people for over 25 years, showed that those who regularly replaced meat with plant proteins reduced their risk of heart disease and premature death. Another study published in the JAMA Internal Medicine journal found that even a small swap – for example, replacing meat with tofu or beans – reduces the risk of death by 10 to 20%.
To simplify: every plate filled with plant-based food is a step closer to health.
What about flavors?
Many may wonder: what about the taste? Aren't plant proteins bland and tasteless?
That's just a prejudice. With some spices, olive oil, garlic, and lemon, you can prepare incredible dishes that even the biggest meat lovers will enjoy. Bean salad with pumpkin seed oil, roasted chickpeas with turmeric (a yellow spice that helps with inflammation), lentil curry with coconut milk, or pan-fried tofu with vegetables – these are dishes you will never get tired of.
Final Thought
If you want to feel better, live longer, and reduce the risk of diseases for which medicine still lacks proper solutions, then the easiest step is this: more plant proteins on your plate. So simple, yet so effective. And the best part is – this is a practice supported by both scientists and our grandparents.
As grandma used to say: what grows from the ground heals you.
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