Get protein from lentils – not meat – to live longer
SWAPPING sausages and eggs for lentils and nuts could add years to your life, a major study suggests.
Scientists found eating less protein from animal sources such as red meat and dairy products, and increasing plant proteins from cereals, beans and soya, substantially reduces death rates.
Mortality from heart disease fell 12 per cent, and deaths from all causes fell by 10 per cent, for every 3 per cent increase in calories from plant protein, the researchers found.
In contrast, raising the animal protein share of calories by 10 per cent led to an 8 per cent greater chance of dying from a heart problem and 2 per cent higher risk of death overall.
The scientists, from Massachusetts General Hospital, based their findings on health and diet records from 131,342 people, who were tracked for three decades.
Replacing processed red meat with vegetables, nuts and cereals saw the biggest drop in death rates, of 32 per cent. Replacing eggs with plant protein led to a 19 per cent reduction in death risk, and swapping out un processsed red meat saw a 12 per cent drop.
Animal protein foods include all types of meat, fish, eggs and dairy products such as milk and cheese.
Plant sources of protein include cereals, beans, nuts, legumes, soya and bread. Lead scientist Dr Mingyang Song said: ‘While previous studies have primarily focused on the overall amount of protein intake – which is important – from a broad dietary perspective, the particular foods that people consume to get protein are equally important.
‘Our findings suggest people should consider eating more plant proteins than animal proteins, and when they do choose among sources of animal protein, fish and chicken are proba- bly better choices.’ The research, published in the journal JAMA Internal Medicine, found the link between animal protein was highest among people who were obese, had a history of smoking, drank heavily, and who did little exercise.
Among the healthiest participants, the link disappeared – which the researchers said was probably because health- conscious people were already eating more fish and poultry rather than processed meat.
Different food sources have different kinds of protein, with animal proteins thought to have a marked effect on the body’s metabolism, increasing cardiovascular disease and other illnesses. Plant proteins, in comparison, are known to reduce blood pressure and cholesterol.
But the scientists said the main health benefit of swapping one type for another, is animal sources of protein come with other unhealthy elements. Processed red meat, for example, tends to be packed with salt and fat.
Professor Tim Key, of Oxford University’s Cancer Epidemiology Unit, said: ‘Overall, the study adds to the view that healthy diets should emphasise plant foods, including plant sources of protein, and that intakes of animal source foods – especially processed meat - should be low.’
Victoria Taylor, senior dietitian at the British Heart Foundation, said the study didn’t mean we need to avoid animal proteins entirely, adding: ‘A portion of oily fish a week, for example, is a helpful addition to a healthy diet.’