Longevity: Beans or Burgers?

Americans seem to be having a love affair with protein. According to a recent Nielsen survey, 55% of households say high protein is an important factor to consider when buying food for their families.(1) And low-carbohydrate, high-protein diets and eating patterns are very popular.(2)

While the demand for plant-based proteins is on the rise, the majority of protein eaten by Americans is animal protein, particularly meat (including poultry), eggs and dairy.(1) That means a low-carbohydrate, high-protein diet in America involves eating higher amounts of animal fat and protein.

(1)

Short-term benefits

Previous studies have shown several benefits of an animal-based, high-protein diet eaten for six months to a year, including weight loss, decreased fat mass, small reductions in blood pressure, triglycerides and waist circumference.(3),(4),(5) What about the long-term effects of an animal-based, high-protein diet?

Several studies suggest the kind of protein matters 

A study involving 416,104 American men and women followed for 16 years found that higher plant protein intake, but not animal protein, was associated with decreased risk of dying in both men and women.(6) Replacing just 3% of calorie intake from animal protein (meat, poultry, fish or dairy products) with plant protein corresponded to a 10% decrease in death from any cause.

In a meta-analysis involving more than 715,000 people, plant protein was associated with reduced risk of dying from all causes and cardiovascular diseases in US and non-US subjects.(9)

In a group of 131,342 US healthcare professionals, high animal protein intake was associated with increased risk of dying from cardiovascular disease, whereas high plant protein intake was associated with decreased risk of cardiovascular death.(7)

In a subgroup of the US healthcare professionals discussed in the previous paragraph (ref. 7), following a low-carbohydrate diet high in animal sources of fat and protein was associated with increased risk of dying from all causes and from cardiovascular disease in those men and women who were survivors of a first heart attack.(8)

Recommendations

In order to optimize your health and longevity, work on substituting plant protein for animal protein as often as you can. One popular way to begin doing that is by trying Meatless Mondays, or whatever day works best for you. 

Plant protein foods include beans, vegetables, whole grains, nuts and seeds, and can be prepared in countless ways. Here are several delicious Full Plate recipes to try: 

• Chunky Chickpea Sandwich Spread

• Peruvian Vegetable Soup

• Apple Pie & Pumpkin Pie Oatmeal

• Buckwheat Tabbouleh

• Copycat Carrabba’s Minestrone Soup

• 30 Decadent Oatmeal Recipes

If you are under medical supervision for any reason, consult with your doctor before following these recommendations.

References

1. https://www.nielsen.com/us/en/insights/article/2018/protein-consumers-want-it-but-dont-understand-it/

2. https://foodinsight.org/one-third-of-americans-are-dieting-including-one-in-10-who-fast-while-consumers-also-hunger-for-organic-natural-and-sustainable/

3. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.

4. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Dec;96(6):1281-98. doi: 10.3945/ajcn.112.044321. Epub 2012 Oct 24. PMID: 23097268.

5. Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012;66(7):780-788. doi:10.1038/ejcn.2012.37

6. Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. 2020 Jul 13;180(9):1–12. doi: 10.1001/jamainternmed.2020.2790. Epub ahead of print. PMID: 32658243; PMCID: PMC7358979.

7. Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182. Erratum in: JAMA Intern Med. 2016 Nov 1;176(11):1728. PMID: 27479196; PMCID: PMC5048552.

8. Li S, Flint A, Pai JK, Forman JP, Hu FB, Willett WC, Rexrode KM, Mukamal KJ, Rimm EB. Low carbohydrate diet from plant or animal sources and mortality among myocardial infarction survivors. J Am Heart Assoc. 2014 Sep 22;3(5):e001169. doi: 10.1161/JAHA.114.001169. PMID: 25246449; PMCID: PMC4323805.

9. Naghshi S, Sadeghi O, Willett WC, Esmaillzadeh A. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2020;370:m2412. Published 2020 Jul 22. doi:10.1136/bmj.m2412