Probably you have
heard this before and it has been confirmed that eating red meat may be linked
to a higher risk of death.
However, replacing
animal protein in your diet with plant protein is associated with a decreased
risk of death, according to the research, which was published in JAMA
Internal Medicine on Monday.
Scientists have long
connected processed red meats with a wide spectrum of chronic diseases, such as
cancer, diabetes and heart disease.
Now, the new paper
reveals that these associations may still exist when examining protein intake
overall, said Dr. Mingyang Song, a researcher at Massachusetts General Hospital
and the Harvard T.H. Chan School of Public Health, who served as lead author of
the paper.
"While it is
important to know how much protein people should consume to achieve the optimal
health benefit, from a broad dietary perspective, what foods people choose to
consume to get protein is equally important," Song said.
"Our findings
have important public health implications," he added. "They can help
refine the current dietary recommendations about protein intake and really get
to the point that it is not only the amount but also the food sources of
protein that are critical for long-term health."
The researchers found
that associations between protein intake and risk of death were confined to
participants who had at least one unhealthy lifestyle habit or ailment, such as
smoking, heavy drinking, obesity or physical inactivity.
Specifically, a 10%
increase in animal protein intake was linked to a 2% increase in overall
mortality and 8% increase in risk of cardiovascular-related death, Song said.
However, a 3% increase in plant protein intake was linked to a 10% decrease in
overall mortality and a 12% decrease in cardiovascular mortality.
Why animal protein is
linked to mortality and plant protein is linked to a lower risk of death
remains largely a mystery, Song said.
"But high animal
protein intake has been linked to higher levels of insulin-like growth factor
1, a protein that has been linked to worse health outcomes, whereas high plant
protein intake has been associated with lower blood pressure ... and improved
insulin sensitivity," Song said.
"Alternatively,
it is possible that other components in the foods than protein per se may be
the culprit," he added. "For example, processed red meat is high in
sodium, nitrites and nitrates, which have all been linked to worse health outcomes."
The U.S. government's 2015-20
dietary guideline recommend a diet with limited saturated fat, less sodium and more
vegetables and whole grains.
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