A recent study published in The American Journal of Clinical Nutrition suggests that plant protein may play a significant role in healthy aging for women. The study found that for every 3% of daily calories derived from plant protein, there were notable health benefits. On the other hand, other sources of protein such as meat and dairy did not provide the same level of benefits.
The research, conducted by Dr. Andres V. Ardisson Korat from the Jean Mayer USDA Human Nutrition Research Center on Aging, analyzed data from over 48,000 adult women in the United States between 1984 and 2016. The participants were part of the Nurses' Health Study, which collected data on diet, lifestyle, and health through questionnaires. The study found that those who consumed more plant protein were more likely to experience healthy aging, characterized by being free from chronic diseases, physical and mental impairment, and good mental health.
While animal protein has often been considered superior due to its classification as a "complete protein," providing all 9 essential amino acids, this study suggests that plant protein can have stronger effects on healthy aging. However, it is important to note that animal protein can still be beneficial, especially for individuals with low overall protein intake.
Incorporating more plant protein into one's diet does not necessarily require becoming a vegetarian or vegan. Small changes, such as adding beans, legumes, and nuts to meals, can increase plant protein consumption. Plant protein sources also come with additional benefits, including dietary fiber, vitamins, minerals, and phytochemicals.
High-quality sources of plant protein include black beans, quinoa, tofu, edamame, lentils, oats, pea protein powder, peanut butter, and nuts. Increasing the consumption of nuts and seeds can also be a great way to add plant protein to one's diet.
In conclusion, this study highlights the potential benefits of plant protein for healthy aging in women. While animal protein still has its merits, incorporating more plant protein into one's diet can provide additional health benefits.