A groundbreaking study from Tufts University has revealed a vital link between diet and long-term health in women, especially as they age.
The study, published in The American Journal of Clinical Nutrition, highlights the benefits of consuming more plant-based proteins.
Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University analyzed data from over 48,000 women.
They found that those who included more plant-based protein in their diets—such as fruits, vegetables, bread, beans, legumes, and pasta—experienced notably less heart disease, cancer, diabetes, as well as cognitive and mental health decline compared to those who ate less.
Andres Ardisson Korat, a scientist at HNRCA and the study’s lead author, emphasized the importance of protein source. “Consuming protein in midlife is crucial for good health in older adulthood,” he said.
“We observed that getting most of your protein from plants, along with a small amount of animal protein, is beneficial for long-term health.”
The study draws its findings from the comprehensive Harvard-based Nurses’ Health Study, which tracked the health of female health care professionals from 1984 to 2016. These women were aged 38 to 59 at the start of the study and were in good physical and mental health.
Using detailed surveys collected every four years from 1984 to 2016, the team assessed dietary protein’s effects on healthy aging.
They calculated protein intake using the Harvard University Food Composition Database, which helped them evaluate the total protein content from all food items consumed.
Their analysis showed a striking correlation. Women who consumed more plant-based protein were 46% more likely to maintain good health into their later years.
In contrast, those with higher animal protein intake, such as beef, chicken, milk, fish, and cheese, were 6% less likely to stay healthy as they aged.
Interestingly, while animal protein was modestly linked to fewer physical limitations in older age, plant protein had a stronger, more consistent positive impact across all models, particularly concerning mental health later in life.
The study also found that higher plant protein consumption was associated with lower levels of LDL cholesterol, blood pressure, and insulin sensitivity, factors crucial in heart disease.
In contrast, higher animal protein intake correlated with higher levels of these risk factors and increased insulin-like growth factor, which has been linked to multiple cancers.
However, the team noted that the benefits of plant protein might come from other components in plant-based foods, such as dietary fiber, micronutrients, and polyphenols, rather than the protein itself.
While recognizing the study’s limitation—primarily involving white female healthcare workers—the researchers believe their findings are significant.
Ardisson Korat highlighted the need for more diverse demographic studies but maintained that their current findings support the recommendation for women to consume most of their protein from plant sources, along with some fish and animal protein for iron and vitamin B12.
In summary, the study underscores that dietary protein, especially from plant sources, plays a vital role in promoting healthy aging and maintaining good health status in older women.
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The research findings can be found in American Journal of Clinical Nutrition.
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