Good News Notes:

“It’d be great if a burger-a-day diet was healthy. Don’t get me wrong—it’s not the worst. You’ve got protein in there and hopefully some veggies on top (and on the side) , and even some fiber from the roll (you used whole grain, right?)

Unfortunately, study after study shows that meat as a protein source isn’t the healthiest. It’s far better to get that necessary protein from plants. Generally speaking, diets heavy on plant matter tend to be healthier. In fact, according to a 2017 review in the International Journal of Epidemiology, which reviewed 95 studies, eating five servings of plants per day provides a slight lower risk of heart attack and stroke, and upping that intake to 10 servings a day could lower a person’s risk of cardiovascular disease by 28 percent and overall risk of death by 31 percent.

Yes, these studies represent associations, which are correlations, not causations. But there are some legitimate reasons that plant-based protein sources like beans are a healthier alternative to bacon. The researchers aren’t saying you can’t or shouldn’t indulge in a thick Delmonico or a flame-grilled cheeseburger. Rather that you should enjoy them in moderation. Generally, research shows that less animal meat—most especially red meat—is better than more, in terms of long term health. You don’t have to love tofu, either (it’s not the best plant-based protein anyway), as long as you strive to eat more of your protein from the ground and less from animals.

Here’s a deeper dive into why:

Plant protein has more nutrients and fiber (though not all of the amino acids)

Animal meat is known for its many nutrients. If you eat a variety of animal meats (light and dark, not just beef, as well as various organs), you can take in all the amino acids you need to manufacture your own bodily proteins plus vitamins like B12, niacin, thiamine, B5, B6, B7, and vitamins A and K.

But here’s the thing: If you swap all that animal protein for an equally diverse diet of plant-based proteins like nuts, seeds, and beans, you are no worse off. That’s because these foods are also packed full of a similar spectrum of nutrients. The biggest difference is vitamin B12, which most plants cannot produce on their own. You can get B12 from edible seaweed and in fortified cereals, though the easiest way is through supplementation or by eating animal products.

Given their equal vitamin profile, Andrea Giancoli, a registered dietitian in California says plant-based proteins are far healthier than their meat counterparts. That’s because, pound-for-pound, they pack more nutrients into fewer calories. They also have one thing that animal proteins completely lack: fiber. (Except for things like tofu, which is processed, Giancoli notes.) Let’s not forget the fiber. Fiber aids in digestion, promotes a healthy gut microbiome, and is strongly associated with lower cardiovascular disease risk….”

View the whole story here: https://www.popsci.com/plant-protein-healthier/