Gram Research analysis shows that teenagers who replace animal-based protein with plant-based protein score higher on academic tests and have better overall grades. A 2026 study of 769 Spanish adolescents found that replacing just 5% of daily calories from animal protein with plant protein was associated with higher grade point averages and improved scores in math, language, and foreign language classes. The strongest benefits appeared when students replaced red meat and processed meat with plant sources like beans, lentils, and nuts.
A new study of 769 Spanish teenagers found that swapping animal-based proteins like red meat and fish for plant-based proteins was connected to higher grades and better academic performance. Researchers looked at what students ate and compared it to their report cards, finding that students who got more of their protein from plants scored higher in overall grades, math, language, and foreign language classes. The study suggests that the type of protein teenagers eat, not just the amount, may play a role in how well they do in school.
Key Statistics
A 2026 study of 769 Spanish teenagers found that replacing animal-based protein with plant-based protein was consistently associated with higher academic performance across all subjects tested, with all results statistically significant at p less than 0.001.
Replacing just 5% of total daily energy intake from animal protein with plant-based protein was associated with higher grade point average and improved scores in language, math, and foreign language classes in adolescents.
According to research reviewed by Gram, the strongest academic performance improvements appeared when teenagers replaced red meat and processed meat with plant-based protein sources, compared to replacing other types of animal protein.
The EHDLA study of 769 adolescents (55.5% girls, ages 12-17) found that protein source, not just total protein amount, was connected to academic outcomes when calories were held constant.
The Quick Take
- What they studied: Whether replacing animal proteins (like meat and fish) with plant proteins (like beans, lentils, and nuts) affects how well teenagers perform academically.
- Who participated: 769 Spanish teenagers between ages 12 and 17, with slightly more girls than boys. Researchers looked at what they ate and compared it to their school grades.
- Key finding: Students who replaced just 5% of their daily calories from animal protein with plant protein had higher grade point averages and better scores in math, language, and foreign language classes. The connection was especially strong when replacing red meat and processed meat.
- What it means for you: Eating more plant-based proteins might help teenagers focus better and perform better in school. This doesn’t mean cutting out all animal protein, but adding more beans, lentils, nuts, and soy products could be a simple dietary change worth trying. Talk to a parent or doctor before making major diet changes.
The Research Details
This study looked at information from 769 teenagers in Spain who were part of a larger research project called the EHDLA study. Researchers asked students what they ate using a detailed food questionnaire with 45 different food items. They then looked at each student’s grades in their main subjects and overall grade point average. The researchers used a special statistical method called isocaloric substitution, which means they looked at what happened when students replaced the same amount of calories from animal protein with plant protein, keeping everything else the same. This approach helps researchers understand if it’s specifically the type of protein that matters, not just eating more or less food overall.
This research method is important because it isolates the effect of protein source. Many studies just compare people who eat different amounts of food, making it hard to know what’s actually causing the difference. By keeping calories the same and only changing where the protein comes from, researchers can be more confident that plant-based protein itself is connected to better grades, not just eating healthier overall.
This study has several strengths: it included a large group of teenagers (769), looked at multiple academic subjects instead of just one measure, and adjusted for other factors that affect grades like family background and exercise habits. The study was published in a peer-reviewed journal, meaning other scientists reviewed it before publication. However, this was an observational study, meaning researchers watched what teenagers ate and how they performed rather than randomly assigning some to eat plant protein and others to eat animal protein. This means we can see a connection but can’t be 100% certain that plant protein causes better grades.
What the Results Show
The main finding was clear and consistent: teenagers who replaced animal-based protein with plant-based protein had better academic performance across all measures tested. When students replaced just 5% of their total daily calories from animal protein with plant protein, their overall grade point average increased, and their scores in language, math, and foreign language classes all improved. All of these improvements were statistically significant, meaning they were very unlikely to have happened by chance. The strongest connections appeared when students replaced red meat and processed meat (like ham and sausage) with plant-based options. Interestingly, replacing fish with plant protein also showed benefits, though the effect was somewhat different from replacing red meat.
The study found that the type of animal protein mattered. Replacing red and processed meat showed the strongest connection to better grades, while replacing other animal proteins showed smaller but still positive effects. The benefits appeared across all academic subjects studied, not just one area, suggesting that plant-based protein might support overall brain function rather than helping with one specific type of thinking or learning.
This is the first study to use this specific method to look at protein source and academic performance in teenagers. Previous research has shown that what we eat affects brain function and learning, and some studies have linked plant-based diets to better health outcomes. However, most earlier studies didn’t specifically look at swapping one type of protein for another while keeping calories the same. This study fills an important gap by showing that protein source, not just overall diet quality, appears to matter for school performance.
This study has some important limitations to keep in mind. First, it only looked at Spanish teenagers, so the results might not apply to teenagers in other countries with different diets and cultures. Second, the study only measured what students reported eating at one point in time, so we don’t know if their eating habits stayed the same throughout the school year. Third, while the study adjusted for many factors affecting grades, there could be other unmeasured differences between students who naturally eat more plant protein and those who don’t. Finally, this was an observational study, so we can see a connection but cannot prove that changing protein sources would definitely improve grades.
The Bottom Line
Based on this research, teenagers and their families might consider adding more plant-based proteins to their diet, especially by replacing red meat and processed meat. Good plant-based protein sources include beans, lentils, chickpeas, tofu, nuts, seeds, and whole grains. This doesn’t mean becoming vegetarian or vegan, but rather including more plant options alongside animal proteins. The study suggests that even a modest increase in plant protein could be beneficial. However, this is one study, so talk with a doctor or nutritionist before making major dietary changes, especially for teenagers with specific health needs.
This research is most relevant for teenagers who want to improve their academic performance, parents looking for ways to support their child’s learning, and educators interested in nutrition’s role in education. Students struggling with grades might find this particularly interesting. However, teenagers with certain medical conditions, food allergies, or dietary restrictions should consult with a healthcare provider before changing their protein sources. The findings may be most applicable to teenagers in developed countries with access to varied plant-based protein options.
There’s no clear timeline in this study for how quickly dietary changes would affect grades. Academic performance depends on many factors beyond diet, including study habits, sleep, stress, and teaching quality. It’s reasonable to expect that dietary changes would take several weeks to months to potentially affect academic performance, since the brain needs time to adjust to nutritional changes. Students and parents should view dietary changes as one part of a broader approach to supporting academic success, not as a quick fix.
Frequently Asked Questions
Does eating plant-based protein help teenagers get better grades?
Research shows a connection between plant-based protein and better academic performance. A 2026 study of 769 teenagers found that replacing animal protein with plant protein was associated with higher grades across all subjects. However, diet is just one factor affecting school performance.
What plant-based proteins should teenagers eat for better focus and grades?
Good plant-based protein sources include beans, lentils, chickpeas, tofu, nuts, seeds, and whole grains. The study showed the strongest benefits when replacing red meat and processed meat with these plant options. Aim to include at least one plant-based protein source daily.
Do teenagers need to become vegetarian to see academic benefits from plant protein?
No. The study showed benefits from replacing some animal protein with plant protein, not eliminating animal protein entirely. Even modest increases in plant-based protein, like swapping one meal per week, may be beneficial. You can eat both plant and animal proteins.
How much plant protein do teenagers need to eat to improve their grades?
The study found benefits from replacing just 5% of daily calories from animal protein with plant protein. This is a relatively small change, like swapping one meat-based meal for a plant-based option a few times per week. Talk to a nutritionist about your specific needs.
How long does it take to see academic improvements from eating more plant protein?
The study didn’t measure how quickly changes happen. Academic performance depends on many factors beyond diet. Allow several weeks to months for dietary changes to potentially affect grades, and combine dietary changes with good study habits, sleep, and stress management.
Want to Apply This Research?
- Track daily protein sources by logging meals and categorizing protein as plant-based or animal-based. Set a goal to replace 5-10% of daily protein calories with plant sources, then monitor academic performance (grades, test scores, or assignment quality) monthly to see if there’s a personal connection.
- Start by identifying one favorite animal protein source to replace (like red meat or processed meat) and find a plant-based alternative you enjoy. For example, swap ground beef tacos for lentil tacos, or replace ham sandwiches with hummus and vegetable wraps. Add this change gradually over 2-3 weeks, then add another plant-based swap once the first feels normal.
- Create a weekly log tracking protein sources eaten and academic performance indicators like test scores, assignment grades, or overall focus during studying. After 4-6 weeks, review the log to see if there’s a pattern between increased plant protein and academic performance. Adjust the diet based on what you notice and how you feel.
This research shows an association between plant-based protein and academic performance in teenagers, but does not prove that changing protein sources will definitely improve grades. Academic performance depends on many factors including study habits, sleep, stress, teaching quality, and individual learning differences. Before making significant dietary changes, especially for teenagers with food allergies, medical conditions, or dietary restrictions, consult with a healthcare provider or registered dietitian. This article is for informational purposes only and should not replace professional medical or nutritional advice. Individual results may vary based on many factors not measured in this study.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.