Higher plant-based protein intake linked to healthier aging in women, study suggests
18 Jan 2024 --- Women who consume higher amounts of protein, especially protein from plant-based sources, develop fewer chronic diseases and are more likely to be healthier overall as they age, according to a new study conducted by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University.
“Consuming protein in midlife was linked to promoting good health in older adulthood. We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein, seems to be conducive to good health and good survival to older ages,” says Andres Ardisson Korat, a scientist at the HNRCA and lead author of the study.
Self-reported data from more than 48,000 women, between 38–59, were analyzed, showing visibly less heart disease, cancer, diabetes and cognitive and mental health decline in those who included more protein in their diets from fruits, vegetables, bread, beans, legumes and pasta compared to those who ate less.
Tallying up the protein content
Researchers examined thousands of surveys collected every four years from 1984 to 2016 on how frequently people ate certain foods to pinpoint dietary protein and its effects on healthy aging. They calculated protein intake by multiplying the number of times each food item was consumed by its protein content.
After that, they used the Harvard University Food Composition Database to calculate the amount of protein across all food items. The findings, published in the American Journal of Clinical Nutrition, were compiled from the seminal Harvard-based Nurses’ Health Study, which followed female healthcare professionals from 1984 to 2016.
The researchers compared the diets of women who had not developed chronic diseases or lost physical function and exhibited no mental decline with those with these ailments. Women who ate more plant-based protein — defined in 1984 as protein obtained from bread, vegetables, fruits, pizza, cereal, baked items, mashed potatoes, nuts, beans, peanut butter and pasta — were 46% healthier at a later age.
The women who consumed more animal protein, such as beef, chicken, milk, seafood and cheese, were 6% less likely to be healthy when they got older.
“Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” says Ardisson Korat.
In other industry developments, the Health Council of the Netherlands has presented an advisory report to the Dutch government recommending policy measures to guide the general population on adopting a plant-based diet.
Protein correlation with health
While animal protein was modestly tied with fewer physical limitations in older age, plant protein had a consistent correlation across all observed models. It was more closely connected with sound mental health.
Higher plant protein consumption demonstrated lower low-density lipoprotein cholesterol (“bad” cholesterol) levels, blood pressure and insulin sensitivity. In contrast, higher animal protein intake was linked to significant levels and an increased insulin-like growth factor, which has been detected in multiple cancers.
No significant association was made between dairy protein from milk, cheese, pizza, yogurt and ice cream and better health status later in life.
Plants have higher proportions of dietary fiber, micronutrients and beneficial compounds known as polyphenols, which could contribute to the benefits of plant protein. However, the researchers say more data from other groups is needed, as the Nurses’ Health Study surveyed primarily white females working in health care.
“The data from the study tended to be very homogeneous in terms of demographic and socioeconomic composition, so it will be valuable to follow up with a study in more diverse cohorts. It’s a field that is still evolving,” says Ardisson Korat.
Meanwhile, new research by Prinova revealed that vitamins, plant proteins and minerals were the three out of 20 most popular ingredient choices among 1,277 Europeans who regularly exercise.
By Inga de Jong
