Want to age healthily? Focus on plant protein when you’re younger

Protein plays an important role in healthy aging.

This important nutrient is needed to maintain strong bones, maintain muscle strength and mobility, and support the immune system.

Research also suggests that eating enough protein can help maintain cognitive function as you get older.

However, not all types of dietary protein are considered equal.

A new study from Tufts University and the Harvard T.H. Chan School of Public Health gives plant-based proteins the highest marks when it comes to healthy aging.

The study found that women who ate more plant-based protein in their 40s and 50s were more likely to age healthily. Here's what you need to know:

Midlife protein intake and healthy aging

Previous studies have linked increased intake of plant protein in older adults to protection against loss of muscle mass, femoral neck fractures, and frailty.

However, the latest study is unique in that it investigated the relationship between protein intake in midlife and indicators of healthy aging 30 years later.

For the study, researchers analyzed dietary and health information from 48,762 Nurses' Health Study participants collected from 1984 to 2016. In 1984, the women were between 38 and 59 years old and in good health. (The Nurses' Health Study, founded in 1976, is one of the largest studies of risk factors for chronic disease in women.)

Dietary data obtained every 4 years were used to calculate participants' intake of total protein, animal protein, milk protein, and vegetable protein. Protein intake was highly consistent throughout the 32-year follow-up period.

Healthy aging, as assessed in 2016, means not having 11 major chronic diseases, including type 2 diabetes, heart attack, stroke, congestive heart failure, and cancer (excluding skin), and having good memory and physical health. It was defined as having no functional impairment and being in good health. mental health.

Participants who did not meet this definition of healthy aging or who died before 2016 were considered to be of normal age.

Plant-based protein is considered a winner for healthy aging

They found that consuming an additional 12 to 15 grams of plant protein per day during midlife increased the likelihood of healthy aging by 46 percent. Increasing plant protein provided additional benefits.

For comparison, 3/4 cup of lentils, 85 grams of firm tofu, 1/2 cup of almonds, 12 ounces of soy milk, and 1.5 cups of cooked quinoa contain 12 to 15 grams of plant protein.

Meanwhile, an increase of 12 to 15 grams of animal protein per day (for example, 1.5 ounces of chicken or beef) was associated with a 6 percent lower chance of healthy aging.

Protein from dairy products was not significantly associated with healthy aging.

To arrive at these findings, researchers controlled for a number of potential risk factors, including age, education, smoking status, alcohol intake, physical activity, and total caloric intake.

Because this study is observational, it does not prove that consuming plant protein helps with healthy aging.

Still, the study's large sample size and very long time period give us confidence in the results.

The study population included primarily Caucasian women. It is unclear whether these associations apply to men, ethnically diverse populations, or groups eating a predominantly plant-based diet.

How plant proteins can protect

Dietary protein stimulates muscle protein synthesis, but this process slows down as we age. Increased muscle protein synthesis is associated with improved physical function in older adults. (Resistance training is the most powerful stimulus for muscle protein synthesis.)

Plant proteins have also been linked to favorable levels of risk factors for chronic disease, including lowering LDL cholesterol, lowering blood pressure, improving insulin sensitivity, and reducing inflammation.

It is also possible that dietary components other than plant proteins play a role in healthy aging. Fiber and protective phytochemicals present in plant foods but not in animal foods may contribute to the strong protective effects of plant proteins.

Plant-based protein meal replacements

If you want to incorporate more plant-based protein into your diet, reduce refined grains, animal proteins, and unhealthy fats with plant-based options.

How to increase your protein intake without meat

For example, replace white pasta with pasta made with chickpeas, lentils, black beans, or edamame. Cooking 1.5 cups provides 20g of protein.

Replace half of the meat or chicken in your next stir-fry with shelled edamame, firm tofu, or cashews.

Replace white rice with high-protein whole grains like farro, bulgur, and quinoa. Each provides 8g of protein per cooked cup.

Instead of spreading butter or cream cheese on your toast, try nut or seed butters made from peanuts, almonds, cashews, or pumpkin seeds. 2 tablespoons provides 6-7g of vegetable protein.

Leslie Beck, a Toronto-based dietitian in private practice, is Medcan's Director of Food and Nutrition. Follow her on Twitter @LeslieBeck