SCIENTISTS have pinpointed an essential nutrient they claim could be the key to living longer.
Adults whose diets include the nutrient have a longer life expectancy, a global study by experts at the University of found.
It seems everyone is talking about eating more nowadays – from social media creators touting it as a weight loss and muscle building hack, to labels in supermarkets proclaiming foods as ‘high protein'.
The nutrient is certainly having a moment – and as one of the three main macronutrients that make up our diet, along with , it should.
Dr Chun Tang, GP and medical director at Pall Mall Medical, previously told : “Think of protein as the fuel that keeps your body functioning and resilient.
“Whether you're recovering from a workout, fighting off a cold, or just maintaining your mass as you age, protein is key to keeping everything ticking along.”
But the form in which you eat your protein is important, according to Australian researchers – especially when it comes to .
Their study – published in Nature Communications – found that adults who consumed more plant based proteins, such as , tofu and peas, had a longer expectancy.
But researchers suggested that animal based proteins – including meat, poultry, fish, eggs, and dairy – could be beneficial to children under five.
First author Caitlin Andrews said: “Our study suggests a mixed picture when it comes to comparing the impacts of meat- versus plant-based protein at a population level.
“For the under-fives, a food system that supplies large amounts of animal-based proteins and fats – such as meat, eggs and – lowered rates of infant mortality.
“However, for adults, the reverse was true, where plant-based proteins increased overall life expectancy.”;
Researchers suggested that eating more animal proteins as an adult could involve consuming and red meats, which have been linked to chronic diseases such as , type 2 , and some types of cancer.
This may explain why diets high in animal based protein could be linked to lower life expectancy, they said.
“On the other hand, plant protein sources, such as legumes, nuts, and whole grains, have been associated with a lower risk of chronic diseases and overall mortality,” they went on.
“Researchers have proposed that a predominantly plant-based diet is one of the key common denominators contributing to the extended vitality and longevity observed in long-lived communities, also known as ‘Blue Zones'.”
From Ikaria in, Okinawa in, Sardinia in, to Loma Linda inand Nicoya Peninsula in,these are spots where the world's longest living people supposedly live.
The research team studied food supply and demographic data in 101 countries between 1961-2018, to understand whether the type of protein a population consumed had an impact on longevity.
The data included the amount of food produced per country, along with the levels of calories, proteins and fats available for consumption.
The team studied countries where the consumption of animal-based protein tends to be higher – such as and the US – areas where people flock towards more plant-based foods, such as Pakistan, and Indonesia.
After taking into account differences in wealth and population size between countries, the researchers found that people living in countries with higher availability of plant based proteins tended to live longer.
Meanwhile, those in countries where animal-based protein made up a large part of diets had shorter life expectancies.
Having done this, they found that countries where overall availability of plant-based proteins were higher, such as India, had relatively longer life expectancies than countries where animal-based proteins was more readily available, such as the US.
Lead investigator Dr Senior said: “Protein is a crucial part of the human diet, but as eating habits change and developed countries look to decarbonise, where we get our protein from has come under greater scrutiny.
“The knowledge that plant-based protein is associated with a longer life is really important as we consider not only how our diets impact our own longevity, but the health of the planet.”;
Plant-based foods rich in protein
Want to stock up on plant-based protein?
Here are 14 foods to add to your shopping list:
- Beans and legumes
- Broccoli
- Chickpeas
- Edamame
- Lentils
- Nut butter
- Nuts and seeds
- Oats
- Peas
- Quinoa
- Soymilk
- Spinach
- Tempeh
- Tofu
The amount of protein that your body needs depends on your weight and overall health.
But as a general rule, healthy adults adults need about 1g of protein for each kg of their body weight every day.
For example, if you weigh 60kg, you should aim to have about 60g of protein every day.
