Animal Protein: Shorter Life; Plant Protein: Live Longer

A huge new American study has found that people who get their protein from plant sources instead of animal sources live longer. “Plants,” the lead author said, “are a better source [of protein] than animal products.” . . .

The large, long term study followed 131,342 health professionals for 26-32 years. After controlling for major lifestyle factors like smoking, alcohol and obesity, the researchers found that eating animal protein was associated with higher mortality, especially from cardiovascular disease. Each 3% increase in plant protein was associated with a 10% decrease in the risk of death during the study and a 12% reduction of risk of dying from cardiovascular disease; each 10% increase in protein from animal sources was associated with a 2% higher risk of dying from any cause during the study and an 8% higher risk of death from cardiovascular disease during the study.

The harmful effect of animal protein and the beneficial effect of plant protein was seen in people with at least one unhealthy lifestyle factor, like smoking, heavy alcohol consumption, being overweight or inactive.

When 3% of protein from processed red meat was replaced with 3% of plant protein in the diet, the risk of dying from any cause was reduced by 44%. When 3% of protein from unprocessed red meat was replaced with plant protein, the risk of dying from any cause was reduced by 12%. When 3% of protein from eggs was replaced by plant protein, the risk of death from any cause went down by 19%. When 3% of protein from poultry or fish was replaced with plant protein, the risk went down by 6%. Substituting plant protein for dairy protein reduced the risk by 8%.

The authors note that, unlike animal protein, previous studies have linked plant protein to lower blood pressure and LDL cholesterol and improved insulin sensitivity and that previous studies have shown that replacing animal protein with plant protein lowers the incidence of cardiovascular disease and type 2 diabetes. They also point out that a recent meta-analysis of 13 studies (Br J Nutr 2014;112:762-75) concluded that red meat was associated with increased mortality during the studies.

Where your protein comes from has been proven to be important for many conditions. Animal protein has proven problematic for everything from fertility, osteoporosis, heart disease, kidney disease and cancer to Parkinson’s disease; whereas, plant protein has proven to be beneficial for all of these conditions.

The current study adds to the already substantial evidence that replacing animal sourced foods with plant sourced foods helps you to live a longer, healthier life.

JAMA Intern Med 2016; doi:10.1001/jamainternmed.2016.4182

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For more on healthy eating and delicious ways to get more plant protein, see Linda’s newest book, The All-New Vegetarian Passport: a comprehensive health book and cookbook all in one.