A DIET RICH in protein, especially plant protein, may keep women healthier as they age, a study suggests.
In an analysis of data from more than 48,000 women, researchers found that each 3% increase in the amount of plant protein consumed was associated with a 38% higher likelihood of staying healthy as the women got older, meaning fewer or no chronic diseases, better physical mobility and little cognitive decline, according to research.
In particular, plant protein, seemed to be favorably associated with good mental health status and a lack of impairments in memory.
The advantage of consuming more plant protein compared to other nutrients in the diet is that plant protein is associated with a lower risk of cardiovascular disease and other chronic conditions. Plant protein also promotes good physical function by enhancing muscle synthesis.
Moreover, plant protein comes from food sources that typically contain high-quality carbohydrates, containing more fiber, vitamins and minerals, and antioxidants.
To see how protein consumption affects healthy aging, the researchers looked at surveys from more than 48,000 participants in the Nurses’ Health Study, a long-term investigation into the risk factors for major diseases in women. The data, which was collected every four years from 1984 to 2016, tracked how frequently people ate certain foods. At the start of the study, the women were ages 38 to 59 and were in good physical and mental health.
For the new analysis, the researchers calculated protein intake by multiplying the number of times each food item was consumed by its protein content and then totaled the amount of protein across all food items.
For women to be categorized as healthy by the time they were between 70 to 93, they had to be free from the major chronic health conditions associated with aging in the U.S.: cancer (except for nonmelanoma skin cancer), Type 2 diabetes, cardiovascular diseases, stroke, kidney failure, Parkinson’s disease, multiple sclerosis and amyotrophic lateral sclerosis, or ALS.
Adult women, 31 to 59, need the equivalent of 5 ounces to 6 ounces daily, according to the recommended dietary allowance. A 3% increase in protein in a 2,000-calorie diet — typical for middle-age women — is 60 calories or half an ounce of protein.
But with every calorie of protein added to the diet, something else needs to be switched out, such as refined carbs or unhealthy fat.
Early in the study, the sources of plant proteins included bread, vegetables, pasta, potatoes, nuts, beans and peanut butter. Plant foods that are relatively high in protein include green peas, spinach and broccoli.
The women who ate more plant proteins were 46% more likely to be healthy into their later years, the analysis showed. Women who consumed more animal protein, such as beef, chicken, milk, fish and cheese, however, were 6% less likely to stay healthy as they aged.
Both women and men are encouraged to adopt a plant-based diet. Here is a toast to vegetarians everywhere! By Manny Palomar, PhD (EV Mail August 5-11, 2024 issue)
