Diets Rich In Plant-Based Protein May Help Women Stay Healthy As They Age

Eddie Gonzales Jr. – MessageToEagle.com – Women who eat more protein, particularly from plant-based sources, tend to experience fewer chronic illnesses and maintain better health as they age, according to a new study.

The researchers, after examining self-reported data from over 48,000 women, observed a significant decrease in heart disease, cancer, diabetes as well as cognitive and mental health issues among those who consumed more protein from sources like fruits, vegetables, breads, beans, legumes and pasta.

This was compared to those with a lower intake of these foods.

“Consuming protein in midlife was linked to promoting good health in older adulthood,” said Andres Ardisson Korat, a scientist at the HNRCA and lead author of the study. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.”

The results came from the groundbreaking Nurses’ Health Study conducted by Harvard, which tracked female healthcare workers from 1984 to 2016. These women – aged between 38 and 59 in 1984 – were considered to be in excellent physical and mental health when the study began.

Researchers examined thousands of surveys from 1984 to 2016 on how frequently people ate certain foods to pinpoint dietary protein and its effects on healthy aging. They calculated protein intake by multiplying the number of times each food item was consumed by its protein content and then, using the Harvard University Food Composition Database, totaling the amount of protein across all food items.

The researchers then compared the diets of women who didn’t develop 11 chronic diseases or lose a lot of physical function or mental health, with the diets of those who did.

Women who ate more plant-based protein, which in 1984 was defined as protein obtained from bread, vegetables, fruits, pizza, cereal, baked items, mashed potatoes, nuts, beans, peanut butter, and pasta, were 46 percent more likely to be healthy into their later years.

“Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” said Ardisson Korat.

The benefits of plant protein might derive from components in plant-based food, rather than the protein—compared to animal foods, plants contain a higher proportion of dietary fiber, micronutrients, and beneficial compounds called polyphenols that are present in plants, rather than exclusively protein.

“The data from the study tended to be very homogeneous in terms of demographic and socioeconomic composition, so it will be valuable to follow up with a study in cohorts that are more diverse. It’s a field that is still evolving,” said Ardisson Korat.

Researchers support recommendation that women eat most of their protein in the form of fruits, vegetables, nuts, and seeds, although they should also consume some fish and animal protein for their iron and vitamin B12 content.

“Dietary protein intake, especially plant protein, in midlife plays an important role in the promotion of healthy aging and in maintaining positive health status at older ages,” Ardisson Korat said.

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Written by Eddie Gonzales  Jr. – MessageToEagle.com Staff Writer