Plant-Based Proteins Can Reduce Risk of Disease

Eating less meat-based protein and more plant-based protein may lower your risk of disease and even make you life longer.

Protein is a key nutrient that's required for proper muscle tissue growth, repair and other bodily functions. Unfortunately, however, many people fall short of consuming the recommended amount of protein in their daily diets. But you should think twice before eating another steak or burger, because there's new evidence suggesting that plant-based proteins are healthier and more nutritious than their meat-based counterpart. 

For the study, researchers from the Massachusetts General Hospital in Boston analyzed data from two existing studies, the Nurses Health Study and the Health Professionals Follow-Up Study, paying close attention to individuals' dietary habits and their risk of disease and death. Researchers discovered that participants who increased their animal protein by 10% experienced a 2% increase in early death and an 8% increase in heart disease-related death. In contrast, however, participants who increased their plant-based protein by 10% saw an 8% reduction in early mortality and a 12% reduction in heart disease-related death.

So, what does this study mean exactly? Long story short, plant-based proteins are better for your health than meat-based proteins. The correlation remains unclear, but researchers say that plant-based proteins are more nutritious and typically contain less saturated fats, which could be associated with its positive health benefits.

"Overall, our findings support the importance of the sources of dietary protein for long-term health outcomes," said Mingyang Song, one of the study's lead authors. "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 also have public health implications and can help refine current dietary recommendations about protein intake, in light of the fact that it is not only the amount of protein but the specific food sources that is critical for long-term health."

But getting enough protein from plant-based sources isn't always easy. Plants typically have lower concentrations of protein than meat. With that said, however, you can increase your protein intake by consuming more nuts. Peanuts, walnuts, cashews, almonds, etc. are all loaded in protein. And eating just a couple handfuls per day can add a significiant amount of protein to your daily diet.

This study was published in the journal JAMA Internal Medicine.