For years, people have debated whether eating animal protein, such as meat, dairy, and eggs, is bad for long-term health.
Some earlier studies suggested it could raise the risk of chronic disease and early death, while others found no clear link.
Now, new research adds weight to the idea that animal protein is not harmful—and may even provide some protective benefits.
The study, published in Applied Physiology, Nutrition, and Metabolism, analyzed data from nearly 16,000 adults aged 19 and older. Researchers used information from the National Health and Nutrition Examination Survey (NHANES III), which tracks the health and eating habits of people in the United States.
The scientists looked at how much protein people ate from both animal and plant sources, then compared that to their risk of dying from any cause, including heart disease and cancer.
The results showed that eating more animal protein was not linked to a higher risk of death. In fact, those who consumed higher amounts of animal protein had a slightly lower risk of dying from cancer.
According to Stuart Phillips, Professor and Chair of the Department of Kinesiology at McMaster University, the study helps cut through some of the confusion surrounding protein.
“There’s a lot of misinformation about how much protein to eat, what type is best, and whether it’s harmful in the long run,” Phillips said.
“This study adds clarity and supports evidence-based decisions about diet.”
To strengthen their findings, the research team used advanced statistical methods that allowed them to estimate long-term eating patterns more accurately. Since people’s daily protein intake can vary a lot, these methods helped provide a clearer picture of overall habits rather than just short-term snapshots.
The researchers found no associations between total protein, animal protein, or plant protein and risk of death from any cause, cardiovascular disease, or cancer. Even when both plant and animal protein were considered together, the results stayed the same. Plant protein showed little effect on cancer mortality, while animal protein appeared to offer a small protective benefit.
While the study was observational and cannot prove cause and effect, its large sample size and rigorous methods make the findings valuable. Combined with decades of clinical research, the evidence suggests that both animal and plant proteins can play a role in a healthy, balanced diet.
Lead researcher Yanni Papanikolaou, president of Nutritional Strategies, emphasized the broader takeaway: “When observational data like this and clinical research are considered together, it’s clear that both animal and plant protein foods support health and longevity.”
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