They discover that women who consume these proteins age better and have fewer chronic diseases

We will all age, but aging healthily is the key to a good old age. At this stage, THE vegetarian and vegan diets have taken center stage, replacing traditional carnivorous diets.

Over the past few decades, much scientific evidence has accumulated suggesting that excessive consumption of red meat may be harmful to health. Previous studies showed that People who eat just two servings of red meat per week may have a higher risk of developing type 2 diabetes. compared to people who eat fewer portions, and the risk increases with higher consumption.

This time, a new study reveals that Women who consume greater amounts of plant protein have fewer chronic diseases and are more likely to be healthier in older age.

The study conducted by researchers at Tufts University and published in The American Journal of Clinical Nutrition analyzed self-reported data from 1984 to 2016 from more than 48,000 women, Iinitially in good health, between 38 and 59 years old.

Looking at the results, They noted significant decreases in heart disease, cancer and diabetes, as well as declines in cognitive and mental health. in women who They included more protein in their diet from sources such as fruits, vegetables, bread, beans, legumes and pasta.

“Protein consumption in middle age was linked to promoting good health in adulthood,” said Andrés Ardisson Korat, HNRCA scientist and lead author of the study. The perfect formula seems to be to get the bulk of your protein from plant sources in middle age, along with a small amount of animal protein to support good health. and good survival to advanced ages.

Vegetarian and vegan diets, rich in fruits, vegetables, legumes and whole grains, offer a feast of essential nutrients that promote cardiovascular health, strengthen the immune system and fight inflammation, crucial factors in the fight against premature aging. Furthermore, These diets have historically been associated with reducing the risk of chronic diseases such as type 2 diabetes and certain types of cancer, common problems associated with aging.

In contrast, carnivorous diets, characterized by a predominant consumption of meat and animal products, are receiving increasing attention. Studies suggest that excess animal protein may contribute to chronic inflammation, damage the cardiovascular system, and increase the risk of age-related degenerative diseases.

Ardisson Korat and fellow researchers, including lead author Qi Sun of the Harvard TH Chan School of Public Health, looked at thousands of surveys collected every four years between 1984 and 2016 on how often people ate certain foods in order to identify dietary proteins and their effects on healthy aging, underlines a release .

They defined healthy aging as “being free from 11 major chronic diseases, having good mental health, and having no impairments in cognitive or physical functions.” They found that women who consumed greater amounts of plant protein in midlife had “greater chances of healthy aging.”

Women with a higher intake of plant protein, defined in 1984 as protein obtained from bread, vegetables, fruits, pizza, cereals, baked goods, mashed potatoes, nuts, beans, peanut butter and pasta, were 46% more likely to age healthily, compared to a 6% decrease among those who consumed the most animal protein such as beef, chicken, milk, fish/shellfish and cheese.

“Those who consumed greater amounts of animal protein tended to suffer more from chronic diseases and failed to achieve the improvement in physical functions that we normally associate with protein consumption,” Ardisson Korat said.

Plant protein was closely linked to good mental health in the future, and for heart disease in particular, it was accompanied by a reduction in LDL cholesterol levels (the “bad” cholesterol), blood pressure and insulin sensitivity. Dairy proteins alone, such as milk, cheese, pizza, yogurt and ice cream was not significantly associated with better health status in adulthood.

Regarding the limitations of the study, the team acknowledged that the benefits of plant proteins could come from plant-based food components rather than proteins; Compared to animal foods, plants contain a higher proportion of dietary fiber, micronutrients and beneficial compounds called polyphenols found in plants, rather than exclusively proteins, the release notes.

Additionally, additional study groups are needed since the surveys reviewed primarily involved white women working in healthcare. “The study data tends to be very homogeneous in terms of demographic and socioeconomic composition, so further study in more diverse cohorts will be useful. This is an area that is still evolving,” said Ardisson Korat.

Anyway, The findings support eating plant-based proteins, although researchers should also consume some fish and animal proteins due to their iron and vitamin B12 content. “Dietary protein intake, particularly plant protein, in middle age plays an important role in promoting healthy aging and maintaining positive health status in old age,” said Ardisson Korat.