Plant vs. Animal Protein: Which Protein Is Best for Longevity?

When it comes to eating healthy, we often hear that protein is essential for muscle growth, weight management, and overall health. But did you know that the type of protein you consume could impact how long you live? A recent study from the Netherlands (Chen Z, et.al., 2020) sheds light on this topic, and the results might surprise you.

The Study at a Glance

Researchers followed 7,786 participants for an average of 13 years, analyzing their protein intake and tracking deaths over time. They specifically examined whether protein from different sources—animal or plant—had different effects on mortality. The findings were backed by data from 11 other studies, covering over 350,000 people.

Key Findings You Need to Know

1. Animal Protein Linked to Higher Mortality

   • People who ate more animal protein had a higher risk of dying earlier, especially from cardiovascular diseases (CVD).
   • Protein from meat and dairy products was the biggest contributor to this increased risk.

2. Plant Protein Offers Protection

   • On the flip side, those who consumed more plant protein—especially from legumes, nuts, and vegetables—were less likely to die early or suffer from CVD.
   • Plant protein appeared to provide a protective effect, promoting longer and healthier lives.

3. Total Protein Intake Matters

   • Consuming too much protein overall, regardless of the source, was linked to a slightly higher mortality risk.

What Does This Mean for You?

The research highlights the importance of choosing quality protein sources. While animal protein can still be part of your diet, it’s a good idea to prioritize plant-based proteins more often. Think beans, lentils, nuts, seeds, and vegetables as go-to options.

Practical Tips to Shift Towards Plant-Based Protein:

• Swap out red meat for plant-based alternatives like lentil burgers or tofu.
• Snack on nuts and seeds instead of processed meats.
• Add chickpeas or black beans to salads and soups for a protein boost.
• Incorporate quinoa, a protein-rich grain, into your meals.

The Bottom Line

This study supports what nutrition experts have been saying for years—eating more plant-based protein can help you live longer and healthier. Small changes in your diet today can lead to big health benefits down the road. So next time you plan your meals, think plants first!

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Reference

Chen Z, Glisic M, Song M, Aliahmad HA, Zhang X, Moumdjian AC, Gonzalez-Jaramillo V, van der Schaft N, Bramer WM, Ikram MA, Voortman T. Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies. Eur J Epidemiol. 2020 May;35(5):411-429.