Plant protein in midlife boosts chances of healthy aging, study finds

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Plant protein in midlife boosts chances of healthy aging, study finds

By Dr. Sanchari Sinha Dutta, Ph.D.Jan 18 2024

A study published in The American Journal of Clinical Nutrition shows that dietary protein intake in midlife can significantly increase the likelihood of healthy aging.

Study: Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. Image Credit: nadianb / Shutterstock

Background

People's life expectancy has increased significantly in recent decades. In the United States, the number of adults aged 60 years and above is expected to increase by 2-fold in 2060. However, an increase in lifespan is not necessarily associated with a concomitant increase in disability-free lifespan because of age-related onset of chronic diseases and decline in physical and cognitive functions.

Diet plays a major role in maintaining a healthy lifespan. In this context, evidence indicates that higher protein intake is associated with improved physical functioning and reduced muscle loss among older adults. Protein intake can also prevent bone loss and fractures in this vulnerable population.

Among various protein sources, a higher animal protein intake in middle adulthood has been found to increase the risk of premature mortality from cardiovascular complications. In contrast, plant protein intake in older adulthood has been found to be associated with a lower risk of frailty.

In this study, scientists have investigated the association between protein intake and healthy aging in middle-aged nurses residing in the United States.

Study design

The study was conducted on a total of 48,762 female nurses whose age was below 60 years in 1984. The participants were selected from the Nurses' Health Study (NHS), established in 1976, with 121,700 registered female nurses aged 30–55 years at enrollment. Lifestyle practices and medical history of the participants were recorded at baseline and every two years thereafter.

Information on total protein, animal protein, dairy protein, and plant protein intake was collected from the participants through food-frequency questionnaires. The healthy aging status of the participants was assessed in 2014 or 2016 through questionnaires. The definition of healthy aging included the absence of eleven major chronic diseases, good mental health, and the absence of any cognitive and physical decline.

Eleven major chronic diseases were cancer, type 2 diabetes, myocardial infarction, coronary artery bypass graft surgery or percutaneous transluminal coronary angioplasty, congestive heart failure, stroke, kidney failure, chronic obstructive pulmonary disease, Parkinson's disease, multiple sclerosis, and amyotrophic lateral sclerosis.

The relationship between protein intake and healthy aging was assessed after adjusting for lifestyle factors, demographic characteristics, and health status of the participants.

Important observations

Complete healthy aging was achieved by 7.6% of participants. In addition, about 31% of participants reported not having any of the eleven major chronic diseases, 47.6% reported not having memory impairments, 15% reported not having impairments in physical functioning, and 37.3% reported having good mental health status.

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Association between protein intake and healthy aging

The comparison analysis between various protein sources indicated that while animal protein intake can reduce the possibility of healthy aging by 6%, consumption of plant protein can increase the possibility of healthy aging by 46% for every 3%-energy increment.

The findings obtained after adjusting for the participant's body mass index (BMI) revealed that total protein and plant protein intake could increase the likelihood of healthy aging by 5% and 31%, respectively, for every 3%-energy increment.

Regarding the major domains of healthy aging, the study found that the intake of total and animal proteins can significantly increase the risk of chronic diseases. In contrast, the intake of dairy and plant proteins was found to reduce the risk of chronic diseases. Furthermore, the study found that animal protein and plant protein can reduce the possibility of physical disabilities by 5% and 41%, respectively. Among all protein sources, only plant protein intake showed a significant association with good mental health status.

The findings of substitution analysis indicated that isocaloric substitution of animal or dairy protein, total or refined carbohydrate, total fat, or saturated fatty acid with plant protein could increase the likelihood of healthy aging, reduce the risk of chronic diseases, and improve physical and mental health.

Study significance

The study finds that higher dietary protein intake, especially plant protein intake, in middle adulthood can lead to disease and disability-free healthy aging. Future studies are needed to ascertain the amount of protein intake to promote healthy aging.

Plants rich in protein

• Lentils: A great source of protein, also provides good amounts of fiber, iron, and potassium.
• Chickpeas: Another excellent source of protein and can be used in many dishes, including hummus and chana masala.
• Black Beans: Not only high in protein but also rich in fiber and antioxidants.
• Quinoa: A complete protein, also gluten-free.
• Almonds: A protein-rich nut, rich in healthy fats, vitamin E, and magnesium.
• Peanuts: High in protein and healthy fats.
• Chia Seeds: High in protein but also rich in omega-3 fatty acids and fiber.
• Hemp Seeds: A complete protein source, rich in essential fatty acids.
• Spirulina: Blue-green algae protein that contains a good amount of B vitamins, iron, and other nutrients.

Journal reference:

• Korat AVA. 2024. Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses' Health Study cohort. The American Journal of Clinical Nutrition, https://www.sciencedirect.com/science/article/pii/S0002916523662823

11 Foods That Help Unclog Arteries and Prevent Heart Attack

Useless, not a single one gives you amounts. 

11 Foods That Help Unclog Arteries and Prevent Heart Attack

11. Chia Seeds

Once used by Ancient Aztec warriors, this tiny seed packs a super health punch. Incorporating chia seeds into your diet is an easy way to manage your cholesterol levels. Chia seeds help maintain healthy serum lipid levels. Thanks to the presence of phenolic acid and omega 3 and omega 6 oils! Phenolic acids work as an antioxidant, which prevents cellular damage from free radicals in the body. Omega 3 and omega 6 oils prevent blood clotting and inflammation. Excessive inflammation can result in heart disease and diabetes. Add some chia seeds to your smoothie, cereal, oatmeal, or salad today!

10. Avocado

Avocados are all the rage right now because they are not only tasty but they are packed with almost 20 vitamins and minerals. Like their yellow friend, bananas, avocados are rich in potassium; potassium helps regulate and control blood pressure. Keeping your blood pressure at a healthy level for your age, height, and weight is essential in preventing a heart attack. Avocados are low in sugar and rich in fiber thus they keep you full between meals. Whether eaten as a spread on toast, as a dip in guacamole or sliced onto a salad there is no wrong way to enjoy avocado.

9. Fish

An excellent alternative to red meat and poultry, fish is a low-fat and high-quality protein. Full of heart-healthy omega 3 fatty acids, vitamin B2, vitamin D, iron, zinc, iodine, magnesium, and potassium, fish is another super food. The vitamins and minerals in fish can lower blood pressure, reduce the chance of stroke, as well as prevent heart attacks. The omega 3’s in fish aid in maintaining a healthy heart by lowering blood pressure and reducing the risk of a sudden heart attack. Fish also plays an essential role in regulating blood clots and vessel constriction. This is important if you have a history of familial blood clots or stroke caused by blood clots.

8. Coconut Oil

We all have heard how great coconut oil is for hair, skin, and nails, but a beautiful outside starts with a beautiful inside. Coconut oil really does all that! If you have been looking for oil that can help boost your good HDL levels and help lower your bad LDL levels, this is it. HDL or, high-density lipoprotein, is considered good because it is the “protective” type of cholesterol. LDL, or, low-density lipoprotein is the “bad” cholesterol. Knowing your levels of each is important before incorporating new diets or lifestyle changes. Even though saturated fat has a bad rap over the years, it is an essential fat for a healthy diet. Coconut oil should still be used sparingly as it is rich in saturated fats. Even with studies showing its cholesterol friendly benefits, it is wise to use sparingly.

7. Green Tea

Drinking green tea reduces the amount of cholesterol digested and absorbed by the body. Green tea has also been shown in certain studies to reduce the risk and development of coronary heart disease by lowering blood glucose levels and body weight. Green tea is also rich in polyphenol. It blocks cholesterol absorption in the intestines and detoxes the body from bad cholesterol. After a long day, unwind with a good book and hot cup of heart-healthy green tea.
Related: 11 Useful Remedies Hidden In A Tea Bag

6. Broccoli

Oh, broccoli, every child’s worst nightmare. Hopefully, at this point in life, you have expanded your palette because broccoli is not only delicious, it’s great for your heart. Broccoli is an excellent source of vitamin K. It prevents the hardening of your arteries. Sulforaphane, which is found in raw broccoli, has shown to decrease inflammation and reduce blood pressure. Broccoli is also rich in fiber which helps keep you full longer and prevents snacking in between meals. Fiber also has been shown to promote healthy digestion and healthy digestion is the key to staying regular. Eating broccoli raw is the best way to get all the nutritional benefits this vegetable has to offer. If you do not enjoy raw broccoli, try lightly steaming it and using nutritional yeast for flavor.

5. Cinnamon

You don’t have to do the cinnamon challenge that swept the Internet to get the nutritional benefits from this simple spice. Just one teaspoon added to your daily coffee, oatmeal, smoothie, or cereal along with a healthy diet and exercise plan could reduce your cholesterol levels. Cinnamon also increases blood circulation, which ultimately prevents blood clots that lead to heart attack. Just a dash of cinnamon can provide you with the antioxidants necessary to fight free radicals in the body. Some people do experience a slight sensitivity to the spice in cinnamon, but it is important to remember that only 5-6 grams a day are what is recommended to reap the health benefits.
Related: Lower Your Blood Sugar Level Instantly with These Foods

4. Asparagus

 Asparagus is often known as the vegetable that makes your urine smell funny. The good news is, only you can smell that strange smell when you urinate after eating asparagus. There is no bad news about asparagus; it is all positive! Since asparagus is rich in folate and other B vitamins, it helps to regulate and lower homocysteine levels in the body. Homocysteine is an amino acid found in meat, and high levels of it are linked to heart disease. Chomping on asparagus is not enough to completely reverse the adverse side effects caused by consuming heavy amounts of meat. However, it has been shown to regulate the amino acid that has been linked to heart disease. Try swapping out your regular buttered asparagus with something more heart healthy like coconut oil or olive oil.

3. Turmeric

Don’t be put off by the bright, natural color of Turmeric because it is jam-packed with heart-healthy benefits. The chemical curcumin and other naturally occurring chemicals in Turmeric decrease swelling and inflammation in some. Excess inflammation can cause heart disease, stroke, or heart attack over an extended period of time. You can add turmeric to soups, meats, poultry, fish, and smoothies. A hot new trend hitting the scene recently has been turmeric lattes. Why not step a bit outside of your comfort zone and try a turmeric latte today?
Related: Turmeric Health Benefits

2. Persimmons

Hot on the scene in the produce section is the humble persimmon. Native to China the persimmon has a soft, fibrous texture and a light but tangy taste. According to a study on tropical fruits, which included persimmons, they found that this simple fruit could improve lipid metabolism and prevent the oxidation of LDL cholesterol. Compared to tropical fruits like pineapple, mango, and guava, persimmons proved to be the healthiest for managing cholesterol levels.  Persimmons also contain high levels of fiber as well as high levels of polyphenols and tannins. Both polyphenols and tannins are an excellent source of antioxidants. By adding persimmons to your grocery list, you might lower your risk of heart disease or heart attack.

1. Spirulina

Spirulina is an algae-based supplement loaded with vitamins and nutrients your body needs. Phycocyanin, the compound that gives spirulina its pigmentation, has antihypertensive effects. Spirulina reverses endothelial dysfunction in metabolic syndrome; an increasingly common cause for the development of heart disease in Americans today. Spirulina also decreases LDL levels during an eight-week trial study. Since spirulina is mostly available as a powdered form, it is easy to incorporate into your everyday diet. Sprinkle some in your tea, mix with water, or add to a smoothie.