Protein Could Guard Women Against Various Chronic Illnesses, Study Suggests

Eating more protein, especially from plants, might be a key to keeping women healthier as they age, according to a recent study.

Researchers examined data from over 48,000 women and found that for each 3% increase in plant protein consumption, there was a 38% higher chance of maintaining good health as they grew older. This meant fewer chronic diseases, better physical mobility, and limited cognitive decline, as reported in the American Journal of Clinical Nutrition.

Lead author Andres Ardisson Korat, a scientist at Tufts University, explained that plant protein, in particular, appeared linked to positive mental health and better memory. He highlighted the benefits of plant protein in reducing the risk of cardiovascular disease and promoting good physical function by supporting muscle synthesis.

Additionally, plant protein tends to come from foods rich in high-quality carbohydrates, fiber, vitamins, minerals, and antioxidants, enhancing its overall health impact.

To assess the impact of protein consumption on aging, researchers analyzed surveys from participants in the Nurses' Health Study, spanning from 1984 to 2016. The study began with women aged 38 to 59 in good physical and mental health.

To be classified as healthy between ages 70 to 93, women had to be free from major aging-related conditions such as cancer, Type 2 diabetes, cardiovascular diseases, stroke, kidney failure, Parkinson’s disease, multiple sclerosis, and ALS.

For women aged 31 to 59, the recommended daily protein intake is equivalent to 5 to 6 ounces. A 3% increase in protein in a typical 2,000-calorie diet for middle-aged women equals 60 calories or half an ounce of protein, often found in a cup of cooked beans or lentils.

However, adding protein to the diet means something else needs to be adjusted, like reducing refined carbs or unhealthy fats, noted Ardisson Korat. Initially, the study found that plant protein sources included items like bread, vegetables, pasta, potatoes, nuts, beans, and peanut butter.

Foods from plants that pack a protein punch:

• Lentils.

• Green peas.

• Spinach.

• Broccoli.

Eating more plant proteins could be a key to staying healthy in later years, according to a recent analysis. The study found that women who included more plant-based proteins in their diets were 46% more likely to enjoy good health as they aged. On the flip side, those who consumed higher amounts of animal proteins from sources like beef, chicken, milk, fish, and cheese were 6% less likely to maintain their health as they got older.

It's important to note that the participants in the Nurses' Health Study, where this research was conducted, were mostly white. This makes it uncertain whether these findings can be applied to other racial or ethnic groups.

This new report echoes previous studies suggesting that individuals who opt for plant proteins, especially vegetarians, generally exhibit better health indicators. These include lower cholesterol levels, improved calorie burning, and reduced risks of inflammation and dementia.

However, it's crucial to understand that nutrition studies are rarely conducted as controlled clinical trials. This particular research relied on food questionnaires, so it doesn't definitively prove that increasing plant proteins directly contributes to healthy aging.

Marie-Pierre St-Onge, an associate nutrition professor at Columbia University Vagelos College of Physicians and Surgeons in New York City, emphasized that the extensive follow-up over many years adds confidence to the findings. She appreciated the study's focus on prolonged health rather than just preventing disease or death.

Dr. Deepak Bhatt, a cardiologist and director of the Mount Sinai Fuster Heart Hospital in New York City, supported the plant protein findings. He pointed to other evidence indicating that plant-based diets are beneficial in reducing the risk of heart attacks and cancer. Dr. Bhatt encouraged both women and men to consider adopting a plant-based diet.

Dr. Kathryn Lindley, a cardiologist and director of the Women’s Heart Center at Vanderbilt University Medical Center in Nashville, Tennessee, raised awareness about potential confounding factors. She suggested that those consuming more plant protein might also have overall healthier diets or lifestyles. Factors such as better affordability of quality food, access to healthcare, and exercise facilities could play a role.

Despite these limitations, Dr. Lindley acknowledged that the study serves as a valuable starting point for further exploration into the connection between plant proteins and healthy aging.

Q&A

What was the focus of the recent study on women's health and aging?

The study focused on the impact of protein consumption, especially plant-based protein, on women's health as they age.

How many women were included in the study, and what were the key findings?

The study examined data from over 48,000 women, revealing that a 3% increase in plant protein consumption was associated with a 38% higher chance of maintaining good health as they grew older.

Who was the lead author of the study, and what institution was involved?

The lead author was Andres Ardisson Korat, a scientist at Tufts University.

What were the reported benefits of consuming plant protein, according to Andres Ardisson Korat?

Plant protein was linked to positive mental health, better memory, reduced risk of cardiovascular disease, and support for muscle synthesis, promoting good physical function.

What types of chronic conditions were used to classify women as healthy between ages 70 to 93?

Women were classified as healthy if they were free from major aging-related conditions such as cancer, Type 2 diabetes, cardiovascular diseases, stroke, kidney failure, Parkinson’s disease, multiple sclerosis, and ALS.

How was the impact of protein consumption on aging assessed in the study?

Researchers analyzed surveys from participants in the Nurses' Health Study, spanning from 1984 to 2016.

What dietary adjustments did Andres Ardisson Korat suggest when adding protein to the diet?

Ardisson Korat suggested that when adding protein to the diet, other components like refined carbs or unhealthy fats should be adjusted.

What were some examples of plant protein sources mentioned in the article?

Examples of plant protein sources included lentils, green peas, spinach, broccoli, bread, vegetables, pasta, potatoes, nuts, beans, and peanut butter.

How did the study compare the effects of plant-based proteins to animal-based proteins on women's health?

The study found that women who included more plant-based proteins were 46% more likely to enjoy good health as they aged, while those consuming higher amounts of animal proteins were 6% less likely.

What potential confounding factors did Dr. Kathryn Lindley raise, and what did she suggest regarding the study's limitations?

Dr. Kathryn Lindley raised awareness about potential confounding factors, suggesting that individuals consuming more plant protein might also have overall healthier diets or lifestyles. Despite these limitations, she acknowledged the study as a valuable starting point for further exploration into the connection between plant proteins and healthy aging.