Higher Intake of Plant-Based Protein in Women May Help Prevent Chronic Diseases and Promote Better Health

Help Prevent Chronic Diseases and Promote Better Health

Higher Intake of Plant-Based Protein in Women May Help Prevent Chronic Diseases and Promote Better Health

By Aishakeel, 26 February 2024

Table of Contents

Prevent Chronic Diseases with Plant-Based Protein! Dive into the latest research revealing how increasing plant-based protein intake among women could be the key to warding off chronic illnesses and boosting overall health. Discover the surprising findings and start your journey towards a healthier lifestyle today.

Recently, researchers at Tufts University led a study uncovering an interesting connection between women’s diets rich in plant-based protein and how it can prevent chronic diseases in long-term health. 

Published in The American Journal of Clinical Nutrition and conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA), the study examined data from over 48,000 women.

The findings from the study conducted by Ardisson Korat and his team shed light on the significant impact of dietary protein, particularly from plant-based sources, on long-term health outcomes. It’s truly remarkable that individuals who incorporated higher amounts of protein into their diets, focusing on plant-based options such as fruits, vegetables, beans, legumes, and pasta, tended to enjoy better health as they aged. This underscores the importance of choosing nutrient-rich, whole foods as a primary source of protein.

plant-based protein

One of the most striking aspects of the study is the association between protein intake and the prevalence of chronic diseases later in life. The data revealed that women with higher protein consumption, especially from plant sources, had lower rates of debilitating conditions like heart disease, cancer, and diabetes. These findings suggest that a diet rich in plant-based protein not only promotes overall well-being but also acts as a protective factor to prevent chronic diseases in aging populations.

Moreover, the study’s insights into cognitive health are particularly noteworthy. By analyzing the relationship between protein intake and cognitive decline, researchers found that individuals with higher plant-based protein consumption exhibited lower rates of cognitive decline as they aged. 

Read my post, 4 Brain Exercises To Sharpen Your Mind And Improve Your Memory

This suggests that dietary choices, specifically favoring plant-derived protein sources, may play a crucial role in preserving cognitive function and preventing age-related cognitive decline. This aspect highlights the broader impact of nutrition on brain health and underscores the importance of adopting a balanced and plant-focused diet for optimal cognitive aging.

Lead author Andres Ardisson Korat, a scientist at HNRCA, emphasized the importance of protein consumption during midlife to prevent chronic diseases and promote good health in older age. Interestingly, the study also highlighted the significance of protein sources. Women who primarily obtained their protein from plants, supplemented with a small amount of animal protein, appeared to fare the best in terms of health and longevity.

These findings were drawn from the renowned Nurses’ Health Study, which has been tracking the health of female healthcare professionals since 1984. The participants, aged 38 to 59 at the study’s onset, were initially in good physical and mental health, providing a solid foundation for the research’s conclusions.

Discoveries from Research and Sources of Nutrition

Ardisson Korat and his team, along with senior author Qi Sun from Harvard T.H. Chan School of Public Health, delved into thousands of surveys spanning from 1984 to 2016. These surveys tracked how often individuals consumed various foods, aiming to understand the impact of dietary protein on healthy aging. 

An appropriate portion of nuts is about the size of a golf ball.

Their method involved calculating protein intake by multiplying the frequency of consuming each food item by its protein content, then tallying the total protein intake across all foods using the Harvard University Food Composition Database.

The researchers then compared the diets of women who remained free from 11 chronic diseases, as well as those who maintained good physical and mental health, with those who didn’t. What they found was intriguing: women who incorporated more plant-based protein into their diets, including sources like bread, vegetables, fruits, nuts, beans, and pasta, were 46 percent more likely to prevent chronic diseases and enjoy good health as they grew older. Conversely, those who consumed higher levels of animal protein, such as beef, chicken, fish, and cheese, were 6 percent less likely to maintain health in their later years.

Ardisson Korat pointed out, “Those with a higher intake of animal protein tended to have more chronic diseases and didn’t experience the enhanced physical function typically associated with protein consumption.”

Advantages of Plant-Based Versus Animal Protein

When it comes to comparing the health benefits of plant-based versus animal-based protein, the research highlights some interesting findings. While animal protein showed a modest connection with fewer physical limitations in older age, plant protein emerged as the stronger contender across various models, consistently associated with better mental health and as an element to prevent chronic diseases later in life.

Specifically, higher consumption of plant protein was linked to reduced risk factors for heart disease, including lower levels of LDL cholesterol (often referred to as “bad” cholesterol), improved blood pressure, and enhanced insulin sensitivity. On the other hand, increased intake of animal protein was associated with higher levels of these risk factors, along with elevated levels of insulin-like growth factor, a factor implicated in several types of cancer.

Interestingly, the study found that dairy protein alone, which includes products like milk, cheese, yogurt, and ice cream, didn’t significantly contribute to better health outcomes in older adulthood.

The researchers also speculated that the benefits of plant protein might not solely stem from the protein itself but could also be attributed to other components present in plant-based foods. Compared to animal products, plants contain higher amounts of dietary fiber, micronutrients, and polyphenols, which are beneficial compounds known for their antioxidant properties.

Conclusion

Ardisson Korat emphasized the need for data from more diverse groups, as the study primarily focused on white females employed in healthcare. He highlighted the importance of further research in more varied cohorts to understand these findings better.

Despite the need for additional research, the current findings suggest that women should aim to include a significant portion of their protein intake from plant-based sources like fruits, vegetables, nuts, and seeds. However, incorporating some fish and animal protein into the diet is also recommended to ensure adequate iron and vitamin B12 intake.

The findings of this study provide compelling evidence supporting the notion that dietary habits, particularly the inclusion of plant-based protein sources, can significantly influence long-term health outcomes. By making informed choices and prioritizing nutrient-dense foods, individuals can potentially reduce their risk of chronic diseases and maintain both physical and cognitive health well into their later years.

In summary, Ardisson Korat emphasized the crucial role of dietary protein intake, particularly plant protein, in promoting healthy aging and maintaining positive health status as women age.

FAQs

Plant-based protein sources, such as fruits, vegetables, nuts, beans, and legumes, offer a plethora of essential nutrients and bioactive compounds that contribute to overall health and well-being. Research suggests that incorporating more plant-based protein into the diet may help prevent chronic diseases and support better health outcomes for women as they age.

Studies indicate that plant-based protein has a stronger correlation with improved health outcomes and reduced risk of chronic diseases compared to animal-based protein. While both types of protein offer essential nutrients, plant-based sources are often associated with lower levels of LDL cholesterol, improved blood pressure, and enhanced insulin sensitivity, factors crucial for preventing conditions like heart disease, cancer, and diabetes.

Dietary choices, particularly favoring plant-derived protein sources, have been linked to better cognitive function and a reduced risk of age-related cognitive decline. Plant-based protein consumption has been associated with lower rates of cognitive decline in older individuals, highlighting the importance of incorporating nutrient-dense foods into the diet to support brain health as women age.

The study suggests that women should aim to include a significant portion of their protein intake from plant-based sources, such as fruits, vegetables, nuts, and seeds, to promote better health outcomes and prevent chronic diseases. While plant-based protein is emphasized, incorporating some fish and animal protein into the diet is also recommended to ensure adequate intake of essential nutrients like iron and vitamin B12.

The findings underscore the crucial role of dietary protein intake, particularly from plant sources, in promoting healthy aging and maintaining positive health status for women as they age. By making informed dietary choices and prioritizing nutrient-dense foods, women can potentially reduce their risk of chronic diseases and maintain both physical and cognitive health well into their later years.

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