Plant To Animal Protein Ratio And Risk Of Cardiovascular Disease

The Study

Protein derived from plant sources has been shown in the research literature to be extremely health promoting. In this study, over 200,000 subjects from the Nurses’ Health Study, the Nurses’ Health Study II and the Health Professional Follow-up Study had their sources of protein measured and were followed for 30 years.

Here is what was found:

-Subjects with the highest plant:animal protein ratio of .76 had a 19% lower risk of cardiovascular disease compared to subjects with the lowest ratio (.24).

-They also had a 37% lower risk of coronary artery disease.

American Journal of Clinical Nutrition 2024; 120:1373-86

Take Home Message

Good sources of vegetable protein are nuts, beans, lentils and whole grains.  

These proteins will generally be lower in saturated fat and higher in fiber and unsaturated fat.  This in turn will reduce incidence of high blood pressure, high cholesterol and diabetes. All of these increase cardiovascular disease risk.

Do your best to substitute plant proteins for red meat, processed meats and other animal based proteins. 

Diet And Macular Degeneration

The Study

Age related macular degeneration is a disease that causes vision loss in millions of Americans. There is evidence that diet plays a role in the progression of this debilitating disease.

In this interesting study, 1,757 subjects (and 2,697 eyes) showed signs of early stage macular degeneration. Diet was measured with food frequency questionnaires and subjects were followed for 5 years to see if any foods were associated with progression of this disease.

-By the end of follow-up, subjects consuming greater than 2.5 servings per week of green leafy vegetables had a 25% lower incidence of progression of their macular degeneration. A serving was considered ½ cup.

-Subjects consuming 2 or more 4-ounce servings of fish had a 21% lower incidence of progression. 

-The researchers calculated that 41% of outcomes in this study could have been prevented if everyone in the cohort consumed adequate amounts of fish and green leafy vegetables.

American Journal of Clinical Nutrition 2024; 120:1387-98

Take Home Message

Fish and green leafy vegetables should be a part of every healthy diet. If you have early stage or a family history of macular degeneration, these appear to be particularly important.

Product Review: The Good Bean Protein Snack Mix

Picking healthy sources of protein is relatively easy when at home. Most good sources, such as lean meats, fish, eggs and beans need to be cooked prior to consumption and refrigerated if not consumed right away. This makes picking good protein sources a little tricky when you are on the go and away from home.   

I recently came across a product called The Good Bean that comes in very handy when looking for a healthy source of protein that travels well. 

Pros

1) These baked legume snacks are really tasty and crunchy. It is almost like you are eating chips. We have tried the Chickpea and the Fava Bean/Split Pea varieties. Both are great.

2) This is a really good source of protein. 6-7 grams per ¼ cup serving. This amount is similar to a large egg.

3) This is vegetable and more specifically legume protein, which is widely considered the most healthy source of protein. It is also much easier on the environment than animal based protein.

4) It is highly portable. It does not need to be refrigerated, so it can go any where for any length of time.

5) It is low in sodium.

6) It is also a nice source of fiber, 3-5 grams per serving.

Cons 

1) The only con I can come up with is that it is a little pricey at just under $5 per bag. If you compare it to boxed or canned beans you buy at the supermarket, it is more expensive. If you compare it to sliced deli turkey breast, it is probably pretty similar in price per serving.

Do I Recommend The Good Bean Protein Snack Mix?

Absolutely. This is a healthy and portable protein source that will come in handy when you are on the go. Consider it another great tool for your nutritional arsenal.

Disclosure: I am not affiliated with the company that makes The Good Bean Protein Snack Mix and make no money if you buy it.