TOP FACTS
FOOD & HEALTH
Here is a list of what we consider the most credible figures and statistics to use based on the entire body of evidence in our database. This list will be updated over time as new evidence emerges.
Think we should update this or do you have a different interpretation than us? Please contact us directly, we're always open to discussing the evidence:
LIFESPAN & HEALTHSPAN
Each 10 gram increase in daily fiber intake is associated with 10% reduced risk of dying (Yang et al., 2015).
Each 200 gram increase in daily fruit & vegetable intake is associated with 10% reduced risk of dying (Aune et al., 2017).
Each 30 gram increase in daily whole grain intake is associated with 6% reduced risk of dying (Hu et al., 2015).
Each 100 gram increase in daily cruciferous vegetable intake is associated with 10% reduced risk of dying (Aune et al., 2017).
Each 100 gram increase in daily green leafy vegetable intake is associated with 22% reduced risk of dying (Aune et al., 2017).
Fruit and vegetable intake below 500 and 800 grams per day may be attributable to an estimated 5.6 and 7.8 million premature yearly deaths worldwide (Aune et al., 2017).
Following a healthful plant-based diet is associated with reduced risk of dying by 15% in nearly one million individuals (Tan et al., 2024).
Greater plant protein intake is associated with 38% higher odds of healthy aging per 3% energy increment in around 50,000 US nurses across 30 years (Ardisson Korat et al., 2024).
The replacement of animal protein or dairy protein with plant protein is associated with a 38% and 26% greater chance of healthy aging (Ardisson Korat et al., 2024).
Greater plant protein intake is associated with lower risk of dying by 10% per 3% energy increment after 32 years in more than 130,000 participants (Song et al., 2016).
Replacing an equivalent amount of protein from processed red meat, unprocessed red meat, poultry, fish, egg and dairy with plant protein is associated with lower risk of dying by 34%, 12%, 6%, 6%, 19% and 8% (Song et al., 2016).
Each daily serving of red meat as main dish is associated with a 29% increase in risk of dying in over 120,000 individuals up to 22 years of follow-up (Pan et al., 2012).
Each daily serving of red meat in a sandwich or mixed dish is associated with a 27% increase in risk of dying (Pan et al., 2012).
Consuming more than 3 tablespoons of olive oil per day is associated with 20%, 23% and 25% reduced risk of dying from any cause, cancer or heart disease in nearly 23,000 men and women in Italy after 13 years (Ruggiero et al., 2024).
Each additional 300 mg of dietary cholesterol consumed daily is significantly associated with 10-19% increased risk of dying (Zhong et al., 2019, Zhuang et al, 2021, Zhao et al., 2022).
Each additional half an egg consumed daily is significantly associated with 7-8% increased risk of dying (Zhong et al., 2019, Zhuang et al, 2021).
Replacing 5% energy from animal fat intake with plant fat, particularly fat from grains or vegetable oils, is associated with 4-24% lower risk of dying (Zhao et al., 2024).
Replacing just 10 grams (approximately 2 teaspoons) of butter with plant oils is associated with 17% lower risk of dying (Zhang et al., 2025).
Replacing 5% of energy intake from animal-sourced monounsaturated fat with plant-sourced monounsaturated fat is associated 23% lower risk of dying (Guasch-Ferré et al., 2019).
People eating completely plant-based have a significant weight reduction of 2.5 kg compared to those following omnivorous diets in dietary interventions (Huang et al., 2015).
Children following healthy plant-based diets have over half the chance of having more than 3 inadequate micronutrient intakes (Fabios et al., 2024).
CHRONIC DISEASES
According to the WHO, chronic disease killed at least 43 million people in 2021, equivalent to 75% of non-pandemic-related deaths globally (WHO).
Cardiovascular diseases: At least 19 million deaths
Cancer: 10 million
Chronic respiratory diseases: 4 million
Diabetes: More than 2 million deaths, including deaths from kidney disease caused by diabetes
HEART DISEASE
Each 200 gram increase in daily fruit & vegetable intake is associated with 8% lower risk of heart disease (Aune et al., 2017).
Following a healthful plant-based diet is associated with 15% reduced risk of dying from heart disease by (Tan et al., 2024).
People eating more than two servings per day of plant-based burgers instead of grass-fed beef have lower LDL cholesterol by 11 mg/dl (Crimarco et al., 2020).
Each 30 gram increase in daily whole grain intake is associated with reduced risk of heart disease by 8% (Hu et al., 2015).
Greater plant protein intake is associated with lower risk of dying from heart disease by 12% per 3% energy increment after 32 years in more than 130,000 participants (Song et al., 2016).
Replacing 3% energy intake from animal protein with plant protein is associated with lower risk of dying from heart disease (11% lower in men and 12% lower in women) (Huang et al., 2020).
Replacement of 5% energy from animal fat intake with plant fat, particularly fat from grains or vegetable oils, is associated with 5-30% lower risk of dying from heart disease (Zhao et al., 2024).
Replacing 5% of energy intake from animal-sourced monounsaturated fat with plant-sourced monounsaturated fat is associated with 26% lower risk of dying from cardiovascular disease (Guasch-Ferré et al., 2019).
Each additional 300 mg of dietary cholesterol consumed daily is significantly associated with 13- 19% increased risk of dying from heart disease (Zhong et al., 2019, Zhuang et al, 2021, Zhao et al., 2022).
Each additional half an egg consumed daily is significantly associated with 7% increased risk of dying from heart disease (Zhuang et al, 2021).
Compared with omnivorous diets, completely plant-based diets reduce total cholesterol, low-density lipoprotein cholesterol, and apolipoprotein B levels by −0.34 mmol/L, −0.30 mmol/L, and −12.92 mg/dL (Koch et al., 2023).
Twins following healthy plant-based diets have significantly lower LDL cholesterol levels by 14 mg/dL (0.36 mmol/L) compared to identical twins following healthy omnivorous diets after 8 weeks (Landry et al., 2023).
The transition from a high saturated fat diet to one high in unsaturated fat reduces LDL cholesterol by 19 mg/dl (0.50 mmol/L) in healthy men (Koutsos et al. 2024).
A reduction in LDL cholesterol of 19 mg/dl (0.50 mmol/L) results in more than 30% lower risk of coronary heart disease across 52 years based on Mendelian randomisation studies (Ference et al., 2017).
Independent of saturated fat intake, LDL cholesterol is higher in individuals consuming red and white meat than individuals consuming protein from plant-based sources (Bergeron et al, 2019).
CANCER
Each 200 gram increase in daily fruit & vegetable intake is associated with 3% reduced risk of cancer (Aune et al., 2017).
Each 100 gram increase in daily green yellow vegetable intake is associated with an 11% reduced risk of cancer (Aune et al., 2017).
High consumption of cruciferous vegetables is associated with 16% reduced risk of cancer (Aune et al., 2017).
Individuals following completely plant-based diets have 15% reduced risk of cancer (Dinu et al., 2017).
Following a healthful plant-based diet is associated with reduced risk of dying from cancer by 9% (Tan et al., 2024).
Each 100 gram increase in daily unprocessed meat intake is associated with 12% increased risk for colorectal cancer and each 50 gram increase in daily processed meat intake is associated with 17% increased risk for colorectal cancer (Schwingshackl et al., 2017).
Men consuming more soy products have 6% reduced risk of prostate cancer (Huang et al. 2024).
Each 10 milligram daily increase in intake of soy isoflavones is associated with 9% lower risk of dying from breast cancer, and each 5 gram daily increase in soy protein consumption is associated with a 12% lower risk of dying from breast cancer (Nachvak et al., 2019).
At 60 mg of isoflavone per day, there is about 30% reduction in breast cancer recurrence, which is about 2 cups of soymilk or 100-150g firm tofu (Van Die et al., 2023).
Replacing just 10 grams (approximately 2 teaspoons) of butter with plant oils is associated with 17% lower risk of dying from cancer (Zhang et al., 2025).
Replacing 5% of energy intake from animal-sourced monounsaturated fat with plant-sourced monounsaturated fat is associated with a 27% lower risk of dying from cancer (Guasch-Ferré et al., 2019).
DIABETES
Replacing 20 grams of animal protein intake with plant protein is associated with 20% lower risk of type 2 diabetes (Fotouhi Ardakani et al., 2024).
Greater consumption of meat (unprocessed red meat, processed meat, and poultry) is associated with increased type 2 diabetes in 1.97 million adults from 20 countries (Li et al., 2024).
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10% increased risk per 100 gram daily intake of unprocessed red meat
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15% increases risk per 50 gram daily intake of processed meat
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8% increased risk per 100 gram daily intake of poultry
Each 10% gram per day higher intake of ultra-processed animal-based products is associated with 125% increased risk of type 2 diabetes mellitus, whereas plant-based alternatives (meats & milks) are associated with 54% reduced risk (Dicken et al. 2024).
Healthful plant-based dietary patterns emphasising vegetables, fruits, whole grains, and legumes are associated with a 21% reduced risk of type 2 diabetes (Wang et al., 2023).
Each 0.1 gram per kilogram bodyweight daily increase in plant protein intake is associated with 4% reduced risk of incident chronic kidney disease across 118,000 people in the UK aged over 50 years old (Heo et al., 2023).
Summary
A healthful plant based diet emphasises a greater intake of healthy plant-based foods such as whole grains, vegetables, nuts, legumes, coffee and tea, whereas an unhealthful plant based diet focuses on less healthy plant-based food groups, including fruit juices, sugary drinks, refined grains and sweets/desserts, as well as certain animal foods, such as animal fats, eggs and red meat. A healthful plant based diet plays a crucial role in promoting public health by reducing the risk of chronic diseases and premature death. Meat & dairy alternatives, meal replacement drinks and fortified foods can also be part of a healthful diet.