If you want to live longer, then try adding more plant protein to your diet from sources like whole grains, legumes, and nuts. In a review published in the BMJ in July 2020, every 3 percent increase in daily plant protein consumption was associated with a 5 percent lower risk of premature death from all causes.
According to the analysis, individuals consuming the most protein were 6 percent less likely to expire prematurely than individuals with the minimal measure of protein in their diets. But when researchers identified the various sources of protein, it was established that only plant protein was associated with a longer life span.
Besides, people who consumed the most plant protein had a 12 percent lower risk of premature death from cardiovascular disease.
However, the study faces limitations because most participants provided details on their diets only at a single point in time, and it is solely possible that their eating habits changed. Another drawback was that the research relied on participants to recall precisely and report what they ate using the food diaries or questionnaires.
Moreover, some studies in the analysis didn’t take account of body mass index (BMI), smoking, alcohol consumption, exercise habits, and total calorie consumption into the longevity factors.
Therefore, it might be impossible to recognize whether the plant protein alone can be attributed to increased longevity.
Other Studies Link Plant-Based
Diets to a Longer Life
Previous researches have indicated a part of plant protein in extending the life span. A study reported in The Lancet in August 2017 followed 135,335 individuals for a median of 7.5 years. It discovered that people who consumed at least three servings a day of fruits, vegetables, and legumes had a 22 percent lower risk of premature death from all causes. Further, they had up to a 42 percent less risk of premature death from cardiovascular disease.
Another study, published in BMC Medicine in December 2016 found that including 28 gram serving of nuts a day was correlated with a 21 percent lowered risk of cardiovascular disease and a 22 percent smaller chance of premature death from all causes.
A study published in the BMJ in May 2017 found that compared to people who hardly or never consumed meat, people who ate the most red and processed meat were 26 percent more likely to die prematurely from all causes.
Why You Should Replace Animal Protein
with Plant Protein
Plant protein is filling because it tends to be high in fiber, which can prompt people to consume fewer calories and help lower cholesterol. Fiber is also fermented in the gut; It helps boost the production of the good bacteria that improve health.
Plant protein is also rich in antioxidants that can help prevent or slow the advancement of many chronic diseases. Polyphenols, which possess antioxidant properties, have been tied to a smaller risk of cancer.
In a review published in August 2016 in Nutrients, researchers observed an association between polyphenols and diminished risk for cancers covering breast and colorectal but remarked further research is called for.
Tips to Add More Plant Protein to Your Diet
If you want to reap the benefits of plant-based proteins, begin by finding a whole-food, plant-based recipe that sounds delicious such as oatmeal, pasta primavera, and bean and rice burritos that are already a part of people’s diet and liked by many. Replace animal protein by adding seeds, nuts, and legumes to your dishes. Try serving plants based proteins at least once a day and then work your way up from there.
Some of the ways to include plant based protein are:
- Add two tablespoons of ground flaxseed to your smoothie
- Eat snacks with a cup of blueberries and walnuts
- Add 3 ounces of cubed tofu to your favorite lunch salad
- Replace the chicken in your burrito bowl and instead add ½ cup of cooked black beans
- Instead of butter, spread nut butter or hummus on your toast
A smart way to add more plant protein is to identify the meals that are already meat-free or make it easy to make meatless.