Diet plays a key role in the quest for longevity, since some foods have positive effects and others have negative effects on wellness. Yet the net positives and negatives may not be the same for every age group.
A recent study links the intake of plant-based protein to longevity in adults, aligning with existing research associating plant-based diets with many health benefits. However, an unexpected finding was that eating animal-based protein was associated with a lower death risk in children younger than age 5.
Despite the benefits of plant foods, eating a diet devoid of animal protein involves some health risks, although these can be managed with careful planning.
Protein Types and Longevity
The study, conducted at the University of Sydney and published in Nature Communications, involved data collected from 1961 to 2018 from 101 countries. The range of countries included those where animal-based protein intake is higher, such as the United States and Sweden, as well as those where plant-based protein intake is higher, such as Indonesia and Pakistan. Researchers reviewed dietary intake and looked for associations with survival to ages 5 and 60 to determine life expectancy for early-life and late-life study participants.The results show that areas with a food system supplying large quantities of animal-based proteins and fats—including dairy, eggs, and meat—were linked to lower rates of infant deaths. In contrast, areas with a food system supplying plant-based protein foods, such as tofu and chickpeas, were associated with increased overall life expectancy for adults.
“Our study suggests a mixed picture when it comes to comparing the health impacts of meat- versus plant-based protein at a population level,” said first author Caitlin Andrews in a statement.
Why the Age Difference?
“Based on our analysis, we can speculate that the difference in longevity effects between plant and animal protein sources may be due to the varying nutritional needs at different life stages,” Andrews told The Epoch Times. “For children younger than 5, it is possible that the essential proteins and fats that animal foods provide are crucial for growth and development.”Amino acids are the building blocks of protein. Animal-based protein contains all the essential amino acids—those that must come from foods, since the body cannot synthesize them. In contrast, most plant-based proteins do not contain all the essential amino acids on their own.
The protein in animal foods is more bioavailable than the protein in plant foods, meaning it has a greater ability to reach the circulation and have an active effect, according to Dr. Jacob Teitelbaum, a board-certified internist who was not associated with the study. He told the Epoch Times that the study included areas where starvation and poverty were important contributors to death, so higher protein bioavailability would enhance survival in young children in these high-risk groups.
“On the other hand, adults may benefit more from plant-based proteins, which have been associated with lower risks of overall mortality and chronic diseases,” Andrews said.
The quantity or quality of fats or carbohydrates associated with plant-based proteins may contribute to this effect, he said. Andrews noted that the findings align with previous research showing that diets higher in plant-based protein tend to be richer in nutrients such as fiber, vitamins, and antioxidants—factors linked to better health and longer life.
Downsides of Animal and Plant Diets
While both animal- and plant-based diets offer benefits, each comes with potential health drawbacks that are important to consider.Animal Diet
While there is some debate over saturated fat, red meat contains other characteristics and compounds that may make it unhealthful. Eating red meat is linked to higher risks of heart disease, Type 2 diabetes, cancer, and death.A review published in the Journal of Internal Medicine may shed light on factors underlying the link between meat and chronic diseases, as it lists potentially harmful components. They include, but are not limited to:
- Branched-chain amino acids: Branched-chain amino acids are associated with insulin resistance, a problem where the body doesn’t respond well to the hormone that regulates blood sugar. Insulin resistance can lead to Type 2 diabetes.
- Phosphatidylcholine and L-carnitine: Phosphatidylcholine and L-carnitine are linked to heart disease and metabolic disorders.
- Iron that is easily absorbed: Easily absorbed iron may increase iron levels in the body, raising the risk of Type 2 diabetes and colon cancer.
- Nitrites and nitrates: Nitrites and nitrates are present in much higher amounts in processed red meats than in unprocessed varieties. They convert to nitrosamines, which contribute to DNA damage and increase the risk of Type 2 diabetes.
- Heterocyclic amines: Heterocyclic amines form when meat is cooked at high temperatures, such as during pan-frying or barbecuing. Heterocyclic amines are believed to increase the risk of cancer and are produced through the Maillard reaction—a chemical reaction between amino acids and reducing sugars that gives browned food its distinctive flavor.
Plant Diet
A review published in Nutrients found that plant-based diets may not contain all micronutrient requirements unless they are well-planned. This lack of nutritional value can put a person at risk of deficiencies in vitamins B12, B3, and D, as well as calcium, iodine, iron, selenium, and zinc.Research has shown that plant-based diets also pose other problems. They are linked to lower bone mineral density and a relatively high likelihood of bone fractures compared with meat-rich diets. Plant-based diets might also predict stroke, although the research is mixed.
Address Nutritional Inadequacies
“Having a plant-based diet supports a longer, healthier life, but you want to plan your meals to avoid nutritional gaps,” Catherine Gervacio, a registered dietitian at WowMD, told The Epoch Times.She recommends eating the following foods for a complete diet:
- Protein: Eat a mix of plant-based proteins, such as lentils, beans, tofu, tempeh, quinoa, and nuts, to ensure you get all the essential amino acids.
- Vitamin B12: Take a B12 supplement or choose fortified foods, since this vitamin is not naturally found in plant foods.
- Vitamin D: Choose fortified plant milks and sunlight-exposed mushrooms, especially if you spend most of your time indoors.
- Iron: Add iron-rich foods such as lentils, spinach, and pumpkin seeds to your diet. Pair them with a source of vitamin C, such as citrus fruits or bell peppers, to boost absorption.
- Zinc: Enjoy cashews, chickpeas, and whole grains. Soak or sprout these foods first to improve absorption.
- Iodine: Use iodized salt or eat small amounts of seaweed, such as nori, to support thyroid health.
- Calcium: Include leafy greens, tofu, and fortified milks as part of dietary sources.
- Omega-3 fatty acids: Eat nuts and seeds to obtain these essential fats.
Plant Protein Meal Ideas
Two nutritionists—Kaytee Hadley, a plant-based registered dietitian and founder at Holistic Health and Wellness, and Melanie Marcus, a registered dietitian at Dole Food Company—share their plant protein meal ideas. The following examples show how many meat-based dishes can be transformed into plant-based versions without sacrificing flavor.Teff and lentil stuffed bell peppers: Teff is a tiny but mighty whole grain that is naturally high in protein, iron, and fiber. When paired with hearty lentils and bell peppers, you get a nutrient-packed meal that delivers plant-based protein, sustained energy, and a hearty flavor. Cook 1 cup of teff in 2 cups of vegetable broth on the stovetop for 10 minutes, covered. Then mix with cooked lentils, sautéed onions, garlic, tomatoes, and spices before stuffing into bell peppers and baking until tender.
Tofu and cashew cheese penne: Tofu is a favorite plant-based protein source because it’s incredibly versatile and can be cooked and seasoned in countless ways. Soak 1/2 cup of raw cashews in boiling water for 15 minutes while you boil your favorite penne pasta. Then use an immersion blender or food processor to combine the drained cashews with one block of firm tofu, lemon juice, salt, pepper, and 1/4 cup nutritional yeast. Add marinara sauce to the cooked penne and top with a few dollops of the tofu and cashew cheese.
Tempeh club sandwich: Tempeh is a fermented soy product that contains probiotics and prebiotic fiber, making it a gut-healthy plant-based protein source. In a hot pan with oil, sear thinly sliced tempeh on both sides until crispy and brown. Spread aioli on whole grain bread, then add tomato, lettuce, and tempeh.
Vegan gyro: Seitan is a vegan protein made from wheat gluten and water. It mimics the chewy texture of chicken when cooked. Try it in a gyro by slicing it thin and sautéing with olive oil, oregano, dill, and thyme. Layer into a pita with cucumber, tomato, and onion, then top with hummus or your favorite dairy-free tzatziki.
Swedish meatballs: Mushrooms are a vegan staple in general, and when finely chopped and combined with cauliflower and walnuts, they create a savory base for satisfying Swedish “meatballs.” Bake until browned and serve with a creamy cashew sauce, topped with parsley.
Banana peel BLT: Banana peels may push readers out of their comfort zone, but when scraped, marinated, and pan-fried, they take on a smoky flavor, texture, and color—making them a surprisingly effective vegan bacon. Layer the banana peels with arugula and tomato for a plant-based twist on the classic BLT.
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