Increasing Legume Intake and Reducing Red and Processed Meat Benefits Men's Health
A recent study demonstrates that swapping red and processed meat with legumes can improve men's health by lowering cholesterol, supporting weight management, and maintaining essential nutrient levels. Learn how flexible dietary modifications benefit health and sustainability.
Recent research highlights the positive effects of consuming more legumes while lowering red and processed meat intake on men's health. Men tend to consume more red and processed meat than recommended, which has been linked to elevated risks of cardiovascular disease and type 2 diabetes. Legumes, such as peas and faba beans, are nutrient-rich and can serve as a healthy alternative to meat. However, they naturally lack vitamin B12, which is found mainly in animal products.
A study called the BeanMan trial investigated how replacing part of red and processed meat with legumes suited for Finnish conditions impacts men's health and blood nutrient levels. The study involved 102 working-age men who were divided into two groups for six weeks. One group consumed 760 grams of red and processed meat weekly—about 25% of their protein intake—while the other incorporated a significant amount of legumes, providing 20% of their protein needs, along with a reduced meat intake of 200 grams weekly.
Participants maintained their usual diets apart from the study-provided foods, which included beef, pork, sausages, and cold cuts for the meat group, and peas and faba beans for the legume group. Results showed the legume group experienced an average weight loss of 1 kilogram, compared to only 300 grams in the meat-only group. Additionally, the legume diet contributed to lowering total and LDL cholesterol levels, thereby potentially reducing cardiovascular and type 2 diabetes risks, and supporting weight management.
Interestingly, despite initial concerns about lower vitamin B12 intake, the legume group maintained adequate B12 levels by the end of the study, and their iron intake was higher than the meat group. This suggests that partial substitution of meat with legumes does not compromise essential nutrient intake in the short term.
Professor Anne-Maria Pajari from the University of Helsinki explained that these findings indicate a feasible and healthy way to shift towards a more sustainable diet by incorporating more plant-based foods such as peas, beans, and lentils. As legumes are quick to prepare and versatile, adopting such dietary changes could be practical for many people, promoting both health and environmental benefits.
Source: https://medicalxpress.com/news/2025-09-consuming-legumes-red-meat-positive.html
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