plant-based protein cut the risk of early death from all causes. And the greater the swap, the greater the benefits.
On the other hand, the researchers found that eating a diet high in animal protein was associated with a higher risk of death from heart disease.
Nuts, legumes including beans and lentils, and even whole grains all contain some protein and can be quite filling. But rather than a radical shift in eating, which could be hard to maintain long-term, make small swaps on a consistent basis so that the changes will stick.
Some ideas: Use beans to replace some of the ground beef in recipes. Have oatmeal with chopped nuts instead of an egg- or sausage-based breakfast. Rather than piling on the cheese or bacon bits, top salads with lentils, and use hummus or mashed avocado on sandwiches.
Sample different kinds of nut butters instead of regular butter on whole grain bread. And when you
