Getting your protein from plants: A recipe for longevity?

Question: Does plant or animal protein affect mortality and/or longevity?

A study found that for every 3% of a persons daily energy intake coming from plant protein instead of animal protein reduces a person’s risk of premature death by 10%.

For this study the researchers analyzed dietary data from more than 237, 000 men and 179, 000 women gathered between 1995 and 2011 as part of a long-term study on eating patterns and health. During 16 years of follow-up, a pattern emerged where plant protein intake appeared to reduce risk of early death. Every 10 grams of plant for animal protein swapping per 1000 calories resulted in a 12% lower risk of death for men and 14% for women, the finding showed.

Bottom Line: The findings provide evidence that dietary modification in choice of protein sources may influence cardiovascular health and longevity.

Taking red meat out of your diet can be beneficial, but only if you swap for a healthy substitute, said a lead researcher from the US National Cancer Institute. For example, replacement of 3% energy from egg protein or red made protein with plant protein such as whole grains or cereals resulted in a protective Association for overall mortality, the researcher said on the other hand replacement of 3% energy from egg protein or red meat protein with other foods such as sugar sweetened beverages may or may not result in a reduction in mortality.

There are many reasons why choosing plant protein over animal protein could help extend your life; meat protein tends to come with higher levels of saturated fat, cholesterol, sodium and other nutrients that aren’t very good for your health. For example, one ounce of red meat mixed with whole wheat pasta and veggies would provide much less saturated fat than a 9 ounce steak

On the other hand, plant proteins come with loads of fiber , antioxidants, and other compounds like vitamins and minerals that add to the nutrient density along with lesser calories as fat than in some meat products (processed meat in particular).

The researchers also added that there might be something specific about the products formed from the breakdown of animal-based protein that could cause arteries to grow harder or inflammation to occur. In 2011, researchers from the Cleveland Clinic demonstrated that meat eaters produced a metabolite that promotes heart disease called Trimethylamine-N-Oxide or TMAO. Of great interest, TMAO was not elevated in vegans who were asked to meet eat a meat meal for the purposes of the study. .

Huang, Jiaqu, et al. JAMA Intern Med. Published online July 13, 2020.