Men and women who replaced 3% of their animal protein intake (from red meat, fish, chicken, dairy, eggs) with plant protein were 10% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

“Major food contributors to plant protein included bread, cereals, pasta, nuts, beans, and legumes,” the paper notes.

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Men and women who replaced 3% of their protein intake from processed red meat with plant protein were 34% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

To say this the other way, replacing 3% of plant protein intake with processed red meat was associated with a 52% greater risk of death during follow-up.

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Men and women who replaced 3% of their protein intake from unprocessed red meat with plant protein were 12% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

To say this the other way, replacing 3% of plant protein intake with unprocessed red meat was associated with a 14% greater risk of death during follow-up.

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Men and women who replaced 3% of their protein intake from eggs with plant protein were 19% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

To say this the other way, replacing 3% of plant protein intake with egg protein was associated with a 23% greater risk of death during follow-up.

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Men and women who replaced 3% of their protein intake from fish with plant protein were 6% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

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Men and women who replaced 3% of their protein intake from fish with plant protein were 6% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

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Men and women who replaced 3% of their protein intake from poultry with plant protein were 6% less likely to die during a 26-32 year follow-up according to data from the Nurses’ Health Study and the Health Professionals Follow-up Study.

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Replacing 3% of calories from red meat with plant protein was associated with a 12% lower risk of death over 26-32 years according to a recent analysis from researchers from Harvard University.

This is the equivalent of replacing roughly 15-20 grams of protein from red meat with plant protein for people eating a diet containing 1800-2500 calories per day.

A McDonald’s hamburger contains 12 grams of protein.

A quarter-pound hamburger contains 24 grams of protein.

A 9-ounce steak contains 70 grams of protein.

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Replacing 3% of calories from processed red meat like sausage, bacon, ham, corn beef, cold cuts, smoked meats, dried meat, beef jerky, canned meat and hot dogs with plant protein was associated with a 18% lower risk of death over 26-32 years according to a recent analysis from researchers from Harvard University.

This is the equivalent of replacing roughly 15-20 grams of protein from processed red meat with plant protein for people eating a diet containing 1800-2500 calories per day.

A hot dog contains 5 grams of protein.

Three slices of bacon contains 9 grams of protein.

Three ounces of sausage contains 10 grams of protein.

Three ounces of corned beef contains 15 grams of protein.

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Replacing 3% of calories from eggs with plant protein was associated with a 19% lower risk of death over 26-32 years according to a recent analysis from researchers from Harvard University.

This is the equivalent of replacing roughly 15-20 grams of protein from red meat with plant protein for people eating a diet containing 1800-2500 calories per day.

Two (2) eggs contain 12 grams of protein.

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"Previous studies have indicated that fish protein may have a greater effect on satiety compared to other protein sources of animal origin," the paper begins. And their study proved it, at least in normal-weight men.

Men who were given fish at lunch at 11 percent fewer calories at dinner than men who were given beef according to a study from researchers at the Karolinska Institute in Stockholm, Sweden. Read the entire article | Email this article

Protein intake, especially animal protein, as well as carbohydrates from fruits and vegetables are associated with a smaller increase in a person's waist measurement over 5 years, whereas carbohydrates from refined grains, potatotes and foods with simple sugars are associated with a larger increase in waist according to a study from Denmark. Read the entire article | Email this article

Animal protein (pork) causes people to burn 1.9 percent more calories per day than vegetable protein (soy) and 3.8 percent more than carbohydrates according to a study from 2000. Read the entire article | Email this article

People lost a similar amount of weight eating chicken as the primary protein source, while participating in a fitness walking program, as compared to beef according to a study from the Dr. Jim Rippe's Lifestyle Institute in Shrewsbury, Massachusetts. Read the entire article | Email this article