2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Eating tofu instead of eggs for breakfast or beans instead of minced beef in chili can help you live longer, claims a new study.
Your daily protein intake from plants instead of animals reduces the risk of early death, researchers found. In 3% of people, where their daily energy intake comes from plant protein instead of animal protein, the risk of premature death is reduced by 10%, the results show.
The results are particularly encouraging in people who choose vegetable protein instead of eggs (24% lower risk in men and 21% lower risk in women) or red meat (13% lower risk in men, 15% in women).
"Excluding red meat from your diet can be helpful, but only if you're taking a healthy substitute," explains lead researcher Jiaki Huang, a doctoral student at the National Cancer Institute.
"For example, replacing 3% of the energy we get from egg protein or red meat protein with vegetable proteins from whole grains or cereals, would lead to a protective association of mortality in general, "explains Huang." On the other hand, replacing 3% of the energy we get from egg protein or red meat protein with other foods such as sweetened sugary drinks, is more likely not to lead to a reduction in mortality."
For this study, Huang's team analyzed dietary data from more than 237,000 men and 179,000 women collected between 1995 and 2011 as part of a long-term study on diet and health.
Protein makes up about 15% of people's daily diets, with 40% coming from plants and 60% from animals, the researchers found.
After 16 years of follow-up, a model has emerged in which a certain intake of plant protein has a reduced risk of early death. According to the results, each exchange of animal protein for vegetable of 10 grams for every 1000 calories leads to a 12% lower risk of early death in men and 14% in women.
Dr Demetrius Albanes, a senior researcher at the Cancer Institute, said: “Our data provide evidence to support the beneficial role of plant-based diets in preventing cardiovascular mortality, as well as data on how modifications in the choice of protein sources can affect health outcomes and longevity."
There are many reasons why the choice of vegetable protein over animal protein can help you prolong life researchers and experts insist.
Meat protein usually comes with higher levels of saturated fat, cholesterol, sodium and other nutrients that aren't very good for your health, says Connie Diekman, a food and nutrition consultant in St. Louis and former president of the Academy of Nutrition and Nutrition. dietetics.
"For example, thirty grams of red meat mixed with whole grain pasta and vegetables would provide much less saturated fat than two hundred and fifty grams of steak," Diekman continued.
"On the other hand, plant proteins come with a lot of fiber, antioxidants, vitamins and minerals," added Kayla Jaekel, a registered nutritionist and manager at Mount Sinai's New York Diabetes Health Care System.
The researchers also added that there may be something specific in the amino acids formed by the breakdown of animal proteins, which can lead to enlargement of the arteries or inflammation. Animal protein can also affect the health of intestinal bacteria in humans.
One weakness of the study is that it relies on people's memories, as they have to remember what they ate while filling out the questionnaire, Dickman said.
"It gives an idea of the intake during the diet, but it doesn't show a pattern, and patterns are key," Dickman explains. "Combining an egg with brown rice and vegetables provides a very different intake of nutrients than eggs. bacon, bread and sauce."
However, these findings contradict other recent studies that claim that eggs are healthier than humans have believed for decades, Jaekel said. "I think eggs can be part of a healthy and balanced diet," adds Yakel.
Diekman says: "My findings from the study, and what I would tell customers, is that evidence continues to accumulate in favor of the importance of consuming more plant foods and fewer animal foods, while increasing vegetable intake. whole grains and fruits. We can enjoy our favorite food, whole egg or meat dish, but better not every day and preferably in combination with many plant foods."
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