PLANT PROTEIN LINKED TO LONGER LIFE
Greater consumption of
plant-based proteins such as those found in cereals and legumes is
associated with lower mortality risk, according to an observational
study in JAMA Internal Medicine. Roughly 70,000 people aged 40 to
69 in Japan completed food frequency questionnaires. During a mean 18
years’ follow-up, 18% died.
Intake of plant protein was associated with lower total
mortality. A similar pattern was seen for cardiovascular (e.g., heart
disease and stroke) mortality, but not cancer-related mortality. In
contrast, increasing intake of total or animal-based protein was not
associated with mortality.
Swapping out 3% of energy
from animal protein with plant protein resulted in lower risk for total,
cardiovascular, and cancer-related mortality. Risk reductions were even
greater when substituting plants for processed meats. The lack of an
association between animal protein and mortality might be because animal
consumption is generally lower in Japan than in the U.S., and the main
animal protein is fish say the authors. They conclude: “Our study
suggests that encouraging diets with higher plant-based protein intake
may contribute to long-term health and longevity.”
Protein
is widely available in our food supply. And while people talk about
“protein foods”, no food is all protein and most of us eat a variety of
foods containing many different proteins. As Dr David Katz says:
“Dietary protein does not require animal foods, and does not require any
specific food combinations. Wholesome foods in any balanced, sensible
assembly – even a strictly vegan assembly – will readily provide it.”
Plant sources:
- Beans, chickpeas or lentils (legumes/pulses)
- Nuts and seeds
- Grains, especially whole grains
- Starchy veggies (potato, sweet potato etc.)
- Meat, poultry, and seafood
- Eggs
- Milk, cheese and yoghurt.
