Plant-Based Diets Associated with Healthier Ageing

A recent research found that women who consume diets high in plant protein had a much lower risk of developing chronic illnesses.

sweet potatoes

Vitamins A, C, B6, potassium, and dietary fibre are abundant in sweet potatoes.

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In contrast to their meat-loving peers, middle-aged women who consume diets high in plant proteins may have a higher chance of maintaining their health as they age, according to recent research.

Researchers looked at information from dietary questionnaires over 49,000 women, who were 49 years old on average, completed for the 1980s study. According to research data published in the American Journal of Clinical Nutrition, participants obtained around 13 per cent of their daily calories from animal protein, about 2 per cent from dairy proteins, and about 5 per cent from plant proteins.

Sources of animal protein included dairy products, cheese, fish, poultry, and beef. Bread, fruits, vegetables, cereal, baked goods, mashed potatoes, nuts, beans, peanut butter, and pasta were examples of plant protein sources.

At the start of the trial, none of the individuals had any physical or cognitive impairments and were free of eleven prevalent chronic illnesses, such as diabetes, cancer, and heart disease. This remained true for nearly 3,700 women, whom the researchers referred to as "healthy agers," after about three decades of follow-up.

Participants who ate the most animal protein were 6% less likely to be healthy agers, while women who ingested the most plant protein were 46% more likely to be.

"Eating more plant protein has the benefit of lowering the risk of cardiovascular disease and other chronic illnesses when compared to other nutrients in the diet. Through the enhancement of muscle synthesis, it supports optimal physical function. And it comes from food sources like dietary fibre, vitamins, minerals, and antioxidants, which are generally rich in high-quality carbohydrates," explains lead study author Andres Ardisson Korat, ScD, a scientist at Tufts University's Jean Mayer USDA Human Nutrition Research Centre on Ageing.

Which Plant Protein Sources Are the Healthiest?

The science of nutrition has progressed since the 1980s. For example, when people think about plant-based protein, bread may not be the first item that comes to mind. However, according to Samantha Heller, RD, a registered dietitian in current York City who was not part of the current research, it may add to an individual's overall protein intake.

According to Heller, "Foods like grains contain proteins that contribute to the overall protein intake for plant-based eating styles." About 6 to 7 grams of protein may be found in a cup of cooked pasta. About four grammes of protein may be found in a standard piece of whole-wheat bread.

According to Michal Melamed, MD, an epidemiology and population health professor at Albert Einstein College of Medicine and Montefiore Medical Centre in the Bronx, New York, as well as a professor of medicine and paediatrics, it still makes sense for many people to prioritise eating whole grains over alternatives like white bread or rice.

According to Dr Melamed, who was not involved in the current research, "Choosing whole grains is healthier, especially if the person is predisposed to diabetes because the body takes longer to digest whole grains so that the release of the sugars takes longer." "If it were feasible and there were no other dietary restrictions, I would choose whole-wheat bread, brown rice, and sweet potatoes."

Foods with a low glycemic index encourage a delayed release of glucose. According to David Jenkins, MD, PhD, an associate professor of nutritional sciences and medicine at the University of Toronto who was not involved in the current research, eating more plant-based proteins that are lower on the glycemic index may eventually be one way to avoid many prevalent chronic illnesses.

"A lot of foods high in plant protein also have encouraged low glycemic index, which may help prevent diabetes, cardiovascular disease overall, cancers related to diabetes like colorectal and breast cancer, and death from all causes," adds Dr Jenkins.

You Can Reduce Your Meat Consumption Without Giving It Up Completely

The fact that the research didn't look at whether particular plant-based protein sources could be more beneficial for healthy ageing or which animal protein sources might be particularly hazardous is one of its shortcomings. Particularly red and processed meats have a long history of being connected to several chronic health conditions. However, fish—especially those rich in omega-3 fatty acids—has been shown to have heart-healthy properties.

Nevertheless, Melamed notes that the findings support the idea that eating more plant-based foods may be advantageous. The good news is that you don't have to completely give up meat to get some benefits—even little adjustments may have a positive impact.

"People should generally remember that consuming animal protein over an extended period is probably not healthy," advises Melamed. However, it's OK to create reductions that make sense to you.

According to Melamed, "Sometimes people switch gradually, becoming pescatarian, then vegetarian, then vegan." While some individuals choose to completely avoid meat, others choose to consume it on rare occasions. People choose from a broad variety of healthful eating options.