The many health benefits of eating less meat

Want to improve your health? Try eating more plants. Studies suggest adopting a plant-based diet—one that limits or even excludes animal products—has numerous health benefits. It can reduce the risk of conditions like diabetes and heart disease and may even help you live longer.

Fear not—you don’t have to swear off meat entirely. In fact, according to the essential principles of Blue Zones—regions of the world that have the highest populations of people living beyond 100 years of age—centenarians eat meat, primarily pork, about five times per month.

Keep in mind, however, that real health perks come when a diet is based mostly on fruits, vegetables, beans and legumes, nuts, seeds, and 100 percent whole grains.

Health perks of cutting back on meat

When you follow a plant-based diet like those enjoyed by people living in Blue Zones, you may reap a number of health benefits.

Greater longevity

Research shows that regularly consuming a high amount of red or processed meat over time is linked to a raised risk of death. You may be able to lower this risk by reducing your intake of this meat and swapping it for plant-based proteins, such as nuts, beans, lentils, and tofu.

Reduced risk of heart disease

The health of your heart is determined partly by factors outside of your control, such as genetics and age. But you have the power to influence some major risk factors, such as your cholesterol and blood pressure. Eating too much red meat may raise both of them, while focusing on plant-based foods can help you manage or lower your levels.

It has a lot to do with red meat’s saturated fat content. A 3.5-ounce serving of 85 percent-lean ground beef has about 7 grams of saturated fat, or roughly a third of the daily recommended limit. A 1/2 cup of pinto beans, however, contains only 1 gram of total fat. Pinto beans also contain fewer calories and more fiber, both of which can contribute to a healthy weight.

Better weight management

Obesity is a risk factor for heart disease, stroke, high cholesterol, type 2 diabetes, and some types of cancer, among other health conditions. Your body mass index (BMI) is a rough measurement of body fat based on height and weight. Lowering your BMI can reduce the risk of many of these diseases.

Several studies suggest a link between obesity and the consumption of meat. But eating a plant-based diet may promote weight loss and reduce a person’s risk of obesity.

Lower diabetes risk

Due to its nutrient content and its effect on curbing weight gain, eating a plant-based diet can help prevent type 2 diabetes. In fact, a 2024 review published in the journal Nutrients found that eating patterns focusing on produce, whole grains, and other plant-based foods were linked to a lower risk of the disease, partly due to their protective effects against obesity.

Optimize plant-based eating

Remember: Not all meatless meals are healthy, and switching to a plant-based diet can take preparation and adaptation. It’s important to remember the recommended daily values of certain foods. Experts advise that health adults eat the following each day:

• Fruit: 1 1/2 to 2 cups for women, and 2 to 2 1/2 cups for men
• Vegetables: 2 to 3 cups for women, and 2 1/2 to 4 cups for men
• Whole grains: 3 to 4 ounces for women, and 3 to 5 ounces for men
• Protein: 5 to 6 1/2 ounces for women, and 5 1/2 to 7 ounces for men

If you’re vegan and avoid dairy, you can get your protein, calcium, and other vital nutrients in other ways. Here are a few swaps to get you started:

• Protein: Focus on beans, lentils, tofu, and nuts.
• Calcium: Swap a glass of whole milk for a serving or two of kale. Although milk contains more calcium per serving, kale is still an excellent source.
• Iron: Plant-based iron, found in lentils and leafy greens, isn’t absorbed easily. Eat fruits high in vitamin C—like citrus fruits and strawberries—to help your body absorb iron more efficiently.