Underrated or Overlooked? The Surprising Benefits of Plant-Based Protein for Longevity

Last week, we explored how a moderate to high-protein diet could contribute to a longer life. But the question remains: Does the source of that protein make a difference?

A recent study sheds new light on this topic, suggesting that increasing your overall protein intake is beneficial as you age. However, there’s an unexpected twist—plant-based proteins may offer even greater benefits for longevity than their animal-based counterparts.

The study, which followed more than 48,000 women over 32 years, defined "healthy aging" as the absence of chronic diseases, better physical mobility, and minimal cognitive decline. The results showed that while consuming more protein in midlife has anti-aging advantages, those who prioritized plant-based proteins were 46 percent more likely to age healthily.

Animal proteins are rich in essential amino acids and can support strength and mobility. However, they were also linked to a higher risk of certain diseases. On the other hand, plant proteins offer unique benefits, such as being lower in calories and higher in fiber, which may contribute to their positive impact on longevity.

This doesn’t mean you need to eliminate animal protein from your diet. As discussed previously, adequate protein intake is crucial for healthy aging, even for individuals with kidney disease. However, diets high in animal protein often come with increased saturated fat, which can raise LDL cholesterol levels, a risk factor for heart disease.

Instead of viewing protein sources in a binary way, consider incorporating more plant-based proteins into your meals while balancing them with lean animal proteins if that suits your preference. If you’re curious about your health risks, consult with your physician.

To boost your intake of plant protein, consider adding foods like lentils, beans, tofu, seitan, tempeh, edamame, chickpeas, and nutritional yeast to your diet. These options not only support longevity but also diversify your nutrient intake, contributing to overall better health as you age.