A major study suggests that the source of our dietary protein may matter more than we think – with plant protein linked to longevity in women (1).

The research found eating more plant protein, and substituting animal protein with plant protein, was linked with a lower risk of all-cause mortality, cardiovascular disease (CVD) and dementia. 

Among the key findings was that substituting total red meat, eggs and dairy products with nuts was associated with a lower risk of death from all causes.

This prospective cohort study followed more than 102,000 post-menopausal women (aged 50 to 79 years old at the start of the study) for an average of 18 years. The women were enrolled in the well-regarded Women’s Health Initiative.

“Dietary recommendations for health focussing on total protein intake, without considering specific protein sources, may be simplistic and unhelpful” (1).

Key findings:

A higher plant protein intake may lower risk of death.

  • Women who ate the highest amount of plant-based protein had a 9% lower risk of all-cause mortality. They also had a 12% lower risk of death from CVD and a 21% lower risk of dementia-related mortality, compared to women who ate the least plant-based protein. 

Swapping animal protein for plant protein may lower risk of death.

  • Substituting 5% energy (kilojoules) from animal protein with plant protein was associated with a 14% lower risk of all-cause mortality, a 22% lower risk of death from CVD and a 19% lower risk of dementia-related mortality.

Swapping red meat, eggs or dairy products for nuts may lower risk of death from all causes.

  • Substituting 2 ounces (or around 60g) total red meat, dairy products or eggs with nuts was associated with a lower risk of all-cause mortality (11%, 12% and 47% lower risk, respectively). 

The benefits of plant proteins may be due to the different amino acids or other unique nutrients they contain.

Heart disease and dementia are the two leading causes of death among Australian women (2).

The bottom line: Good news for plant and nut protein!

This large study suggests dietary protein sources may impact risk of mortality differently. And nuts may be potentially healthier alternatives to red meat, eggs and dairy products.

As a result, the study authors recommend that protein sources be taken into account when developing future dietary guidelines. Food for thought as Australia embarks on the huge task of updating the 2013 Australian Dietary Guidelines!

“Our findings have potentially significant public health implications. Dietary guidelines worldwide do not distinguish healthier choices for dietary protein from unhealthier choices” (1).

References

  1. Sun Y., et al. Association of major dietary protein sources with all‐cause and cause‐specific mortality: Prospective cohort study. JAHA, 2021. 10(5).
  2. Australian Institute of Health and Welfare 2020. Deaths in Australia. Cat. no. PHE 229. Canberra: AIHW. Available at: https://www.aihw.gov.au/reports/life-expectancy-death/deaths-in-australia
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