
Replacing Meat with Plants: Is it Actually Better?
Physionic
Feb 24, 2025
Mindsip insights from this episode:
Replace fish with nuts or legumes without impacting cardiovascular health
Interestingly, replacing fish with nuts or legumes did not indicate an effect on cardiovascular disease, unlike replacements for other animal products.
Reevaluate correlation in nutritional studies for deeper insights
With modern statistical progress and huge sums of data, the adage 'correlation is not causation' is not as ironclad as it once was for nutritional studies.
Implement small, sustainable dietary changes for better health
Instead of a complete dietary overhaul based on a study, it is more reasonable to make small, sustainable changes like adding more nuts in place of processed meat.
Replace processed meat with nuts to lower heart disease risk
Replacing 50 grams of processed meat with just 28 grams of nuts can reduce cardiovascular disease risk by over 25%.
Swap red meat for nuts to lower mortality risk
Swapping 50 grams of red meat for 10-50 grams of nuts can reduce all-cause mortality risk by about 7%.
Replace processed meats with plant-based foods to reduce cardiovascular disease risk
The evidence for reducing cardiovascular disease risk is most robust and certain when replacing processed meats with plant-based foods.
Replace eggs with nuts or legumes to lower mortality risk
Replacing one egg per day with 25 grams of nuts or 25-50 grams of legumes may reduce all-cause mortality risk by 10-15%.
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