Diets High in Plant Protein are Linked to Many Benefits

Diets high in plant protein, such as the vegetarian diet, are linked with many health benefits.

Studies suggest vegetarians tend to have a lower body weight, lower cholesterol and lower blood pressure levels.

They also have a lower risk of stroke, cancer and death from heart disease than non-vegetarians (15Trusted Source).

Lower Risk of Heart Disease

A study found that a diet rich in protein (about half from plants) lowered blood pressure, cholesterol levels and the risk of heart disease more than a standard diet or a healthy high-carb diet (16Trusted Source).

The EcoAtkins trial found that a low-carb, high-plant protein diet helped lower cholesterol and blood pressure more than a high-carb, low-fat diet (17Trusted Source).

Reduced Risk of Type 2 Diabetes

One small study of people with type 2 diabetes found that replacing 2 servings of red meat with legumes 3 days per week improved cholesterol and blood sugar (18Trusted Source).

However, another small 6-week study of diabetics compared a diet high in plant protein with a diet high in animal protein. No differences were found in blood sugar, cholesterol and blood pressure (19Trusted Source).

Protection Against Weight Gain

Diets high in plant protein may also help you control your weight.

An observational study following 120,000 men and women over 20 years found that eating more nuts was linked to weight loss (20Trusted Source).

Also, eating one serving of beans, chickpeas, lentils or peas per day can increase fullness and may lead to better weight management and weight loss (21Trusted Source).

Correlation Does Not Imply Causation

It's important to remember that observational studies only report statistical associations. They cannot prove that these benefits were caused by eliminating meat or other animal protein sources.

One thing to consider is that people on vegetarian diets tend to be more health-conscious than the general population (22Trusted Source).

Therefore, the health benefits of vegetarian diets are likely due to overall healthier diets and lifestyles, rather than any inherent difference between plant and animal proteins (23Trusted Source, 24Trusted Source, 25Trusted Source).

BOTTOM LINE:A diet high in plant protein is linked to a lower risk of heart disease, diabetes and obesity. This may be explained by an overall healthier lifestyle in vegetarians.