Here are some nutrition science findings that might surprise you and will make the case for eating more plants. If you’ve been curious about eating more plants but aren’t sure the science backs it up — it does. Decades of nutrition research point in the same direction: a diet rich in whole, plant-based foods is one of the most powerful things you can do for your long-term health. Here are five findings worth knowing about.
1. Plant-Based Eaters Naturally Consume Fewer Calories
One of the most consistent findings in nutrition research is that people who eat predominantly plant-based diets tend to have lower calorie intakes — without counting a single calorie. A landmark study published in the Journal of the Academy of Nutrition and Dietetics found that vegans had the lowest BMI of any dietary group studied, followed closely by vegetarians. The reason? Plant foods are generally high in fiber and water content, which increases satiety signals and naturally curbs overeating. You fill up faster and stay full longer.
2. Dietary Fiber Is One of the Most Under-Consumed Nutrients in America
The average American gets about 15 grams of fiber per day. The recommended amount is 25–38 grams. That gap matters enormously. Fiber feeds the beneficial bacteria in your gut, helps regulate blood sugar, reduces LDL cholesterol, and is strongly associated with lower risk of colorectal cancer. A 2019 meta-analysis in The Lancet analyzed 185 studies and concluded that people eating the most fiber had a 15–30% lower risk of dying from cardiovascular disease, stroke, and type 2 diabetes compared to those eating the least.
3. Swapping Saturated Fat for Plant-Based Fats Supports Heart Health
Saturated fat — found primarily in meat and full-fat dairy — raises LDL (“bad”) cholesterol when consumed in excess. Harvard researchers have published multiple studies showing that replacing saturated fat with unsaturated plant-based fats meaningfully reduces cardiovascular risk. One study found that replacing just 5% of calories from saturated fat with polyunsaturated fat was associated with a 25% lower risk of coronary heart disease.
The good news: plant-based alternatives to dairy-heavy comfort foods have never been better. Products like Credo Foods Oat Milk Queso and our Roasted Garlic Alfredo Pasta Sauce deliver the rich, creamy flavors you love — without the saturated fat load of traditional dairy versions.
4. A Plant-Rich Diet Supports a More Diverse Gut Microbiome
Your gut microbiome — the trillions of bacteria living in your digestive tract — plays a role in everything from immune function to mood. Research from the American Gut Project found that people who ate 30 or more different plant foods per week had significantly more diverse gut microbiomes than those who ate 10 or fewer. Diversity in the microbiome is associated with better metabolic health, reduced inflammation, and stronger immunity.
5. You Don’t Have to Sacrifice Flavor — or Go All-In
Perhaps the most important finding of all: you don’t have to go fully vegan to see meaningful health benefits. Research consistently shows that even a reduction in animal product consumption — a “flexitarian” approach — is associated with lower body weight, improved blood markers, and reduced chronic disease risk.
That’s exactly the philosophy behind Credo Foods. Our Oat Milk Queso Blanco, Oat Milk Spray Cheeze, and Alfredo Rosa Pasta Sauce are designed to make plant-forward eating feel effortless and delicious — no sacrifice required.
Start Simple
If you’re looking for an easy entry point, our Starter Pack Bundle is a great way to sample several of our plant-based products and find your favorites. Small swaps, big impact.
The science is clear. Eating more plants is one of the highest-leverage things you can do for your health — and it’s never been easier or tastier to do it.