A new study published in the American Journal of Clinical Nutrition (Healthline) reveals that individuals who consume a high amount of plant-based protein are less likely to suffer from chronic diseases, physical and mental decline, and enjoy better mental health as they age.
“This study provides significant evidence regarding the importance of protein for the health of older adults, particularly the amount of protein consumed during midlife. This is when we are preparing for the risk of chronic diseases related to physical and cognitive function later in life. Through the research, we found that the amount of protein in the diet, especially plant-based protein, is associated with better health outcomes and healthy aging,” stated Dr. Andres V. Ardisson Korat, a researcher at the Jean Mayer USDA Human Nutrition Research Center on Aging and the study’s author.
Protein is an important part of the diet. (Illustrative image).
The researchers discovered that for every 3% of total caloric intake from plant-based protein, there was a 38% increase in the likelihood of healthy aging among women. Dr. Korat and his team analyzed data from over 48,000 adult women in the United States from 1984 to 2016 to assess how the protein composition of their diets affected health outcomes from midlife to old age. All these women participated in the Nurses’ Health Study, a long-term study where data was collected through questionnaires about diet, lifestyle, and health. At the start of the observational phase, the average age of participants was 48 years. Their average diet consisted of approximately 18% of daily calories from protein, with 13% from animal protein and only 5% from plant-based protein. This dietary information could indicate whether participants would experience healthy aging or develop chronic diseases.
The researchers defined “healthy aging” as a combination of factors, including: not having 11 chronic diseases, not experiencing physical and mental decline, and having good mental health. The 11 diseases identified were: cancer (excluding non-melanoma skin cancer), type 2 diabetes, cardiovascular diseases (including heart attack and heart failure), stroke, kidney disease, chronic obstructive pulmonary disease (COPD), Parkinson’s disease, multiple sclerosis, and amyotrophic lateral sclerosis (ALS).
During the 2014-2016 period, participants in this study were assessed for the presence of the 11 diseases mentioned above. They also underwent evaluations of physical function, subjective memory, and mental health. Among the initial group of women, about 7% achieved the criteria for healthy aging.
Protein is an essential part of your diet and is responsible for a range of vital functions in the body, including muscle growth and cell signaling. However, not all proteins are created equal. The study authors found that plant-based protein is a strong predictor of healthy aging.
If you want to make plant-based protein a more significant part of your diet, you don’t need to go vegetarian or vegan; you can incorporate more high-quality plant proteins and find ways to make them a larger part of your meals. Start by adding plant-based protein to your meals, such as including beans in your grain dishes or salads.
Rich sources of plant-based protein include:
- Black beans
- Quinoa
- Tofu
- Edamame
- Lentils
- Oats
- Pea protein powder
- Peanut butter
- Nuts.
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