Nutrition is a pillar of good health. Protein is a major topic in dietary research. The quality and quantity of protein are important, just as they are for carbohydrates and fats. Nutritional research can be tricky. It often relies on observational studies, which offer only hints and not conclusive answers. Plant proteins and animal proteins have been the subject of a long-running debate. Recently, researchers from McMaster University (Ontario) set out to investigate this question. The study, which was published in Applied Physiology, Nutrition, and Metabolism (), examined data collected from almost 16,000 adults. It’s surprising that it does not seem to make a difference whether the protein is from animals or plants when it comes down to mortality. However, animal protein did show a small protective effect in cancer deaths.
Confusing Information About Eating Proteins
In Canada and the U.S., the recommended daily allowance for protein is 0.8 grams of protein per kilogram body weight. The acceptable macronutrient range (AMDR) is another way of calculating protein intake. It is much broader and is 10 to 35 per cent of your daily calories. The majority of people fall within the range and are often many times above RDA. There is still debate about how much protein older adults should consume. Some studies indicate that more protein is beneficial to muscle health and long-term longevity. Others raise concern. In one study, high intake of protein was linked to a 75% increase in mortality overall and a 4-fold increased cancer risk among adults between 50 and 65.
This risk was eliminated when the proteins were from plants. It supports guidelines such as Canada’s Food Guide which promotes plant-based protein. McMaster researchers did not focus on the amount of protein consumed, but instead looked at the usual protein intake, with only the difference in source.
There’s confusion about protein, including how much and which type to consume. It also relates to long-term health. The study provides clarity for those who want to make evidence-based, informed decisions when it comes to what they eat. Stuart Phillips is the study’s co-author and professor at McMaster.
Learn More: How much protein do you need in your diet?
Plant vs.
Animal Protein To clarify, the team analysed data from the Third National Health and Nutrition Examination Survey III (NHANES III) which collected dietary information on U.S. adult between 1988 and 1995. Nearly 16,000 adults aged 19 or older were involved.
To account for the daily variations in protein consumption, researchers employed advanced statistical techniques, such as National Cancer Institute’s (NCI’s) Markov Chain Monte Carlo model and Multivariate Markov Chain Monte Carlo.
It was important that we used gold-standard methods for our analysis to determine the usual intake of protein and mortality risks. Phillips said that these methods enabled us to take into account fluctuations in protein consumption and give a better picture of eating patterns over time. Results
showed that there was no correlation between the total amount of animal or plant proteins and death risk from cancer and cardiovascular diseases. The findings remained the same even when both sources of protein were combined. Plant protein did not show any significant correlation with cancer mortality. There was some evidence that animal proteins may reduce it slightly.
A Protein that Promotes Longevity and Health
What’s the take-away? Data does not support that a particular protein is more beneficial or harmful for longer life than others. Animal protein is mildly protective, but it’s not much. The findings of this observational study, like all other studies that are based on observations, cannot prove cause-and-effect. The results are reassuring for those who enjoy a varied diet, especially when combined with the evidence from decades of clinical trials. In a statement, first author Yanni Papanikolaou said that when both clinical and observational research is considered, both animal protein and plant-based foods are beneficial for health and long life.
Read More: Adding more plant-based proteins to your diet could increase your life expectancy. The article
is based on peer-reviewed research and sources of high quality. Our editors also review the articles for accuracy. The following sources were used to write this article.
- Applied Physiology Nutrition and Metabolism : Animal and Plant Protein intakes do not negatively affect all-cause heart disease or cancer mortality risks
- : Cell Metabolism : Low intake of protein is linked with a reduction in cancer and mortality among the older but not younger population.