Beans and lentils are high fiber and high protein, tofu and tempeh also provide substantial
protein and fiber, and are ideal minimally processed food swap in’s for meat. Avocado and
hummus make excellent minimally processed swap in’s for cheese.

Having said that, some people do not like the texture or tastes of beans, hummus, etc. Vegan meats provide a great source of protein, and some research suggests that in spite of their processing, they may provide a superior alternative to even grass fed meats when it comes to impacts on weight, cholesterol, and cardiotoxic metabolites such as TMAO–as demonstrated by
a randomized controlled trial linked here.

Even more fascinating is that the brand of plant-meat used in the randomized controlled trial
linked above was designed more for taste than for health purposes.

Savory nutrition selects leaner sources than even the plant “meat” which provided superior
health outcomes in the randomized-controlled trial discussed in the link above.

Vegan cheeses and creams, like animal cheeses and creams, are typically high in saturated fats
(due to coconut oils common to vegan cheeses and creams) and may provide some flavor
enhancements but should be consumed in limited amounts.

For those interested in minimizing heart disease or diabetes risks or suffering from those
conditions, avoidance of both vegan and non-vegan creams and cheeses can lower saturated fat intake.

A goal of Savory Nutrition LLC is to provide plant-based meals using the same ingredients
consumed by some of the healthiest populations in the world (see Bluezones.com to learn about
some of these global aging hotspots).
When we prepare more indulgent foods designed as a treat or dessert, these are meant for
periodic consumption. For our desserts, we select ingredients that have lower glycemic indexes
such as coconut sugar versus white sugar, or agave syrup versus white sugar. Other examples
include whole-grain flour as well as the inclusion of fruits or vegetables or beans in such recipes
whenever possible.
Still, dessert foods are meant to be consumed in small amounts or limited if your goal is active
weight loss. The best desserts or snack consist of the same foods that make up the healthiest
meals: fruits and veggies, whole grains, and beans/ lentils.
An excellent video (or read the transcript if that is your preference) concerning plant-based diets
and health outcomes is provided by Dr. Greger, co-founder of the American College of Lifestyle
Medicine, and can be viewed by clicking here.
Research is clear that as diets replace large percentages of meat and animal protein with
plant-based protein and foods such as beans, lentils, whole grains, fruits, vegetables, and a
degree of nuts and seeds, health outcomes consistently improve.
Health outcomes continue to improve in a stepwise fashion as plant-based nutrition increases to
become the majority of the diet. Debate in the medical literature exists around whether those
eating mostly plant-based diets such as pescatarian (includes fish, may include eggs and dairy),
vegetarian (those eating eggs and dairy but no meat or fish), or those eating exclusively
plant-based (vegans) have the best health outcomes overall.
However, what is clear is that being at least mostly whole food plant-based for dietary patterns
provides the best overall health outcomes and life expectancy, which is why it is the
recommended dietary pattern of the American College of Lifestyle Medicine.