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 Researchers examined data on 1,951 people aged 60 and older who
completed dietary surveys and questionnaires to detect four types of
unhealthy aging: functional impairments; reduced vitality; mental
health issues; and chronic medical problems or use of health
services. Participants provided this information in three waves:
from 2008-2010, in 2012 and again in 2017.
Overall, study participants got an average 12% of their calories
from animal protein, including meat and dairy, and about 6% from
vegetable protein, including sources such as legumes, nuts, grains,
root vegetables and green plants.
Compared to people who decreased vegetable protein intake by more
than 2% between the first wave and 2012, those who increased their
consumption of vegetable protein by more than 2% developed fewer
deficits associated with unhealthy aging during the study.
"There is growing evidence supporting a beneficial effect of higher
intakes of total protein on muscle mass and strength, physical
functioning, hip fracture and frailty," said Esther Lopez-Garcia,
senior author of the study and a researcher at Universidad Autonoma
de Madrid.
The study offers fresh evidence that the type of protein matters,
too.
"If you eat more plant-based sources of proteins, you are also
getting a lot of micronutrients and healthy fats, and fiber that
help improve your health," Lopez-Garcia said by email. "On the other
hand, if you consume animal sources of proteins full of saturated
and trans fats, and other substances added during the processing
(mostly salt and nitrites), you are getting all the detrimental
effects of these substances."
At the start of the study, people got about 5.2% of their calories
from meat, 3.3% from dairy, 3% from refined grains and 2.8% from
fish. Participants got less than 1% of their calories from legumes,
eggs, fruit, vegetables, whole grains, tubers or nuts.
Changes in animal protein consumption during the study didn't appear
to influence the potential for people to show more signs of
unhealthy aging by the end of the study, researchers report in the
American Journal of Medicine.
But adding more vegetable protein was linked to fewer deficits by
the end of the study.
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"Since substitution of plant protein for animal protein has been
associated with lower risk of type 2 diabetes, and all-cause and
cardiovascular mortality, it is relevant to understand which source
of protein may be more beneficial for a healthy aging," Lopez-Garcia
said.
The study wasn't designed to prove whether or how eating more plant
proteins may stall unhealthy aging. It also wasn't able to determine
which types of vegetable proteins might be best from an aging
perspective.
One limitation of the study is that many participants dropped out
before the end. It's also possible that results from this study of
older adults might not apply to younger people.
"While high protein intake might not be preferable for middle-aged
adults, it has been shown that high level of protein intake is
protective among those aged 66 years and older," said Yian Gu, a
neurology researcher at Columbia University in New York City who
wasn't involved in the study.
"It is important to interpret scientific findings on protein intake
based on age groups, " Gu said by email. "The current study results
are consistent with findings in the elderlies, with further
information from innovative analyses of animal and plant based
proteins separately."
The sources of protein also matter, Lopez-Garcia said.
Good sources of plant-based protein include lentils, beans, peas,
soybeans, nuts, seeds, and whole grains like teff, wheat, quinoa,
rice, oats, and buckwheat, Lopez Garcia advised.
Healthy options for animal protein can include poultry, seafood,
eggs, as well as dairy in moderation, Lopez-Garcia advised. Protein
sources to reduce or limit include red and processed meat.
SOURCE: https://bit.ly/2HjwkKE American Journal of Medicine, online
July 31, 2019.
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