Men’s health and micronutrient levels improved after swapping red meat with legumes

A new study finds that swapping red meat for legumes increases essential micronutrient levels for men, improving weight management and overall health. It underlines that, on average, men consume significantly more red and processed meat than recommended and more than women.

The team at the University of Helsinki, Finland, found that partially replacing red and processed meat with legumes led to lower LDL cholesterol levels, thus reducing cardiovascular disease and type 2 diabetes risk.

Although the high nutritional value makes them suitable for replacing meat, legumes do not naturally contain vitamin B12. However, the researchers note that this vitamin was not deficient and stayed at a safe level by the end of the study.

Better cholesterol levels

The BeanMan study, published in the European Journal of Nutrition, examined 103 working-age men for six weeks. One group ate 760 g of red and processed meat weekly — the average amount Finnish men eat, making up one-quarter of their total protein intake.

Red meat included beef and pork, while processed meat included sausages and cold cuts.

The other group ate a substantial proportion of pea- and faba bean-based foods, making up 20% of total protein intake. They also consumed 200 g of red and processed meat weekly, making up 5% of their total protein intake. This amount meets the upper limit of red meat recommendations according to the planetary health diet.

The legume-eating group lost on average 1 kg of body weight, whereas this was 300 g in the only-meat group.

According to the researchers, the low cholesterol levels in the legume group are due to the better fat quality consumed. However, weight loss was a surprising factor.

“In a trial setting, participants often monitor their eating more closely, which may contribute to weight loss. But in this study, despite its relatively short duration, the legume group lost significantly more weight than the meat group,” says professor of Molecular Nutrition Anne-Maria Pajari of the Faculty of Agriculture and Forestry.

One group ate a substantial proportion of pea- and faba bean-based foods, making up 20% of total protein intake.“We didn’t encourage the participants to lose weight but asked them to continue eating as before, apart from consuming the foods we provided.”

No deficiency observed

The legume group had higher dietary iron intake, and there was no difference in iodine intake between the groups.

“In the short term, critical nutrient intake wasn’t jeopardized in the legume group. This was likely because the participants remained on mixed diets, rather than cutting out any foods entirely,” says Pajari.

“However, research is needed on the effects of switching to plant-based diets on the body’s nutritional status, particularly in vulnerable population groups, such as children and older adults.” 

She adds that the legume food products provided were quick to cook and easy to use. The research team also handed out recipes to encourage participants to cook.

“Based on our findings, I believe a moderate dietary change toward a more sustainable direction, using peas, beans, and lentils, is possible for most of us,” she adds.

Nutrition Insight previously explored the sexist and classist myths associated with meat-heavy diets, along with their historical roots. Among men, there is a growing trend toward meat-heavy diets, like the carnivore diet, which may be harmful to those who choose to follow it instead of science-backed diets.