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Plant vs animal protein intake cuts risk of death says study

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Eating more protein from vegetarian foods and less from animal foods is associated with a massive reduction in deaths from all causes including cancer and heart disease, says a major new American study following 131,000 people over up to 32 years.

According to the study simply by replacing a mere 3% of calories from processed meat with vegetarian sources of protein can cut risk of a heart attack by 39%. And for unprocessed red meat, the reduction was 18%. Furthermore if a person ate half their 18% of protein, from red meat and processed meats, and substituted half of this to vegetarian protein this would result in an 80% reduction in cancer and heart disease.

These results were strongest in people who had at least one other unhealthy behavior such as smoking, drinking and being overweight or sedentary.

The authors of the study, from Massachusetts General Hospital and Harvard Medical School in Boston, said the following on their findings “After adjusting for major lifestyle and dietary risk factors, every 10% increment of animal protein from total calories was associated with an 8% increased risk of death from cardiovascular disease death. In contrast, eating more plant protein was associated with a 10% lower risk of death from all causes for every 3% increment of total calories and a 12% lower risk of cardiovascular death.”

Patrick Holford says “I have long recommended the virtual avoidance of processed meat and restricting meat to a maximum of three servings a week, ideally only one of red meat, which more emphasis on vegetarian protein, plus three servings of fish. In this study having less eggs and more vegetable protein was also consistent with reduced mortality from all causes, including cancer and heart disease”.

“Beans, lentils, nuts and seeds have many health benefits and consistently come up trumps in relation to health. They contain phytoestrogens and sterols, for example, which reduce breast and prostate cancer risk as well as lowering cholesterol,” he explains.

Patrick continues “The greatest risk, however, was in people with other unhealthy behaviours and a high intake of red and processed meat and a low intake of vegetable protein. Super-healthy lean meat eaters may not fare so badly. However, the benefit from plant-based protein foods remains a clear trend of this substantial study”.