A recent study published in The American Journal of Clinical Nutrition highlights the significant benefits of consuming protein, particularly plant-based protein, in reducing the risk of chronic illness among aging women.
According to study author Andres Ardisson Korat, “Consuming protein in midlife was linked to promoting good health in older adulthood.” He emphasized, “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.”
Researchers from Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging analyzed self-reported data from more than 48,000 women.
The study, conducted over a long-term period from 1984 to 2016, focused on female healthcare professionals aged 38 to 59 at the beginning of the study who were initially in good physical and mental health.
The findings revealed that those who consumed higher amounts of protein from plant-based sources such as fruits, vegetables, legumes, and beans had a significantly lower risk of developing ailments like diabetes, cancer, or heart disease.
In contrast, diets higher in animal protein like beef, chicken, milk, fish/seafood, and cheese were associated with higher levels of “bad” cholesterol (LDL cholesterol), blood pressure, and insulin sensitivity, and a lower likelihood of maintaining health in later years.
“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,” explained Korat.
The study underscored the benefits of plant-based proteins in maintaining health and longevity, with participants focusing on these proteins being 46% more likely to stay healthy into their later years.
While the study primarily included white participants, Korat acknowledged the need for further research among more diverse racial demographics to validate the efficacy of plant-based protein across different populations.
He stated, “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 cohorts that are more diverse. It’s a field that is still evolving.”
Given the promising outcomes of the research, Korat suggested incorporating additional plant-based proteins such as lentils, beans, peas, spinach, and broccoli into daily diets to potentially enhance health outcomes.
He concluded, “Dietary protein intake, especially plant protein, in midlife plays an important role in the promotion of healthy aging and in maintaining positive health status at older ages.”
