When consumed in moderation it doesn’t always make the hugest difference, but the the claim that “science against meat is inconclusive” is overselling it. Decades of studies show that reducing meat, particularly red and processed meat, in favor of plant-based proteins consistently leads to better health outcomes.

Health Outcomes: Cohort studies like Zhong et al. (2018) found that diets lower in red meat significantly reduce cardiovascular and mortality risks (DOI), while Kim et al. (2016)*linked animal protein to increased cardiovascular mortality and plant protein to lower all-cause mortality. (DOI) Similarly, the BMJ (2020) systematic review showed plant protein is associated with reduced all-cause and cardiovascular mortality. (DOI)

Cancer and Cardiovascular Disease: An umbrella review in PLOS ONE found plant-based diets are systematically linked to lower risks of heart disease and cancer. (DOI)

RCT Support: Controlled trials also confirm these findings. For example, Zeraatkar et al. (2023) found replacing animal protein with plant-based protein improves cardiovascular markers. (DOI) Twin-pair studies further showed improved metabolic health with plant-based diets. (DOI)

Nutritional Adequacy: Plant-based diets provide complete nutrition when planned well. Protein blends match whey in muscle synthesis (pubmed), while legumes and grains promote longevity (DOI, DOI).