Animal VS Plant Protein For A Longer Life (Healthy & Vibrant)

Animal VS Plant Protein for a Longer Life

When I think of a longer life, I don’t think of it as sick and dying. I think active, vibrant, and free of disease and limitations.

This is the mindset we want to have when comparing animal and plant protein. And which will allow us to live the longest life free from age-related disease.

Things like sarcopenia, osteoporosis, cardiovascular disease and cancer are all associated with aging.

How we eat makes a difference, too, we can choose to eat a healthy meat-based diet or an unhealthy one. The same is true when it comes to plant-based diets.

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They studied over 100,000 people who ate plant-based and found diets that emphasized less healthy plant foods were associated with a higher risk for coronary heart disease.

These unhealthy plant-based foods were things like juices, sweetened beverages, refined grains, french fries and sweets.

When it comes to meat-based diets, one of the most unhealthy things we can consume is processed meat. The World Health Organization classifies processed meats as a group one carcinogenic, stating that there is sufficient evidence from epidemiological studies that processed meat causes colorectal cancer.

Sarcopenia is age-related muscle loss to the extent that it lowers the quality of life and leaves us vulnerable to falls, fractures and cardio-metabolic diseases. Animal proteins better stimulate muscle protein synthesis

Plant eaters can offset this deficiency by eating more and a wider variety of plant proteins, including peanuts and lentils.

Another place where meat eaters have an edge is bone health. A study published in 2020 compared meat, fish eaters, vegetarians and vegans, finding that compared with meat-eaters, vegans had a higher risk of total, hip, leg and vertebrae fractures, while fish eaters and vegetarians had a higher risk of hip fractures.

They attributed this to vegans having a lower overall protein intake and lower calcium levels. So if you’ve chosen to eat vegan or vegetarian, you might want to increase your protein intake and consider calcium supplementation.

When it comes to cardiovascular disease, whole food plant-based diets have been shown to reduce heart disease risk.

Meat-based is more controversial, especially with red meat. This is partially because many studies include processed meats and red meat together, and these should be looked at separately.

After doing this, one meta-analysis found that processed meats and not red meats are associated with coronary heart disease and diabetes mellitus.

Fish intake is also associated with a reduced risk of coronary heart disease and stroke.

There has been no connection found between poultry and increased heart disease risk.

I did find a study review that compared the long-term health of vegetarians and vegans to Non-vegetarians. It looked at obesity, diabetes, heart disease, and cancer. I would say the review gave a slight edge to vegetarians, but in the end, it found overall mortality is similar for vegetarians and non-vegetarians

What they’re finding is that there are advantages and disadvantages to both. To get the most out of our diet, we need to get our protein from a wide variety of different sources, including both meat and plants

https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat
https://pubmed.ncbi.nlm.nih.gov/28728684/
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/longterm-health-of-vegetarians-and-vegans/263822873377096A7BAC4F887D42A4CA
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3#Sec8
https://pubmed.ncbi.nlm.nih.gov/20479151/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
https://www.jandonline.org/article/S2212-2672(18)31397-2/fulltext#secsectitle0110
https://pubmed.ncbi.nlm.nih.gov/23497300/
https://pubmed.ncbi.nlm.nih.gov/28967596/