Nutrition
Plant Proteins Are Healthier … or Are They?
New research challenges the myth that plant proteins are healthier than animal proteins. A 20-year Italian study reveals that animal protein significantly reduces mortality risk in older adults.
Nutrition
New research challenges the myth that plant proteins are healthier than animal proteins. A 20-year Italian study reveals that animal protein significantly reduces mortality risk in older adults.
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Time and again you hear that plant proteins are healthier than animal protein. Of course, there's no evidence for this, perhaps only epidemiology. But epidemiology is notoriously poor at distinguishing between hot dog sausages ("animal protein," highly processed) and lentils ("plant protein," unprocessed).
Of course, highly processed sausages contain higher levels of fats, cholesterol, numerous additives, and salt — factors that can make sick people sicker. And lentils would be a good example of a quality source of fiber, copper, and manganese. Naturally, that's a rather invalid apple-to-oranges comparison.
Plant proteins are also often very rich in arginine. We know how this works: from arginine, the body produces NO, which not only keeps blood vessels healthy but also supports immune function and many other aspects. No one has anything against this type of plant protein.
On the other hand, so-called animal proteins provide a full spectrum of nutritional richness: heme iron, complexed zinc, taurine, CLA, choline, carnitine, creatine, highly bioavailable, complete protein with an ideal amino acid composition, and much more.
You can't expect all of this from plant protein. Plant proteins contain far fewer essential amino acids (which can be balanced through combination), digestibility is extremely poor (see DIAA Score), and plant proteins simply don't contain carnitine and similar compounds.
Ideally, it wouldn't be either-or, but a combination of both worlds.
In late 2022, the InCHIANTI Study was published. In this prospective cohort study from Italy (Tuscany), researchers observed 1,139 community-dwelling older adults (average age: 75 years) over 20 years. The goal: to examine the effects of animal vs. plant protein on overall mortality, cancer risk, and cardiovascular disease risk.
And right away, the researchers' worldview was turned upside down:
"Contrary to our original hypothesis, it can be said that animal protein intake was inversely associated with overall mortality and cardiovascular mortality in older adults."
The researchers had expected the opposite. They thought plant protein would protect against mortality and cardiovascular disease. In this study, however, only animal protein proved convincing—that is, produced a measurable difference.
The fewer of the "rules" of the Mediterranean diet these older people followed—meaning the more they consumed "meat and dairy products, fish and seafood, and less fruit, grain, and alcohol"—the higher their total protein intake tended to be, and the lower their overall mortality and cardiovascular disease risk.
(In the study, relatively few people died of cancer, so the significance here is limited according to the authors.)
Important: "Plant protein" in this study came primarily from grains (gluten) and only 5% from legumes. Higher intake of protein from legumes themselves could make a difference.
On the other hand, the study paradoxically shows that older people in particular benefit greatly from more animal protein—in this study: more dairy and red meat—compared to grains. Less grain and more animal products dramatically lower mortality in this cohort.
A compelling principle that also receives much consideration in our approach: rather one more egg and one fewer slice of bread. This aligns with major scientific findings from the past two decades.
The researchers believe that "increased consumption of animal protein through its protective effects on muscle strength, frailty, sarcopenia, or immune responses could be inversely associated with mortality in older adults." This has already been demonstrated in other studies.
And so, once again, this example shows: the more closely you look, the more nuanced it becomes. This is precisely the opposite of what is being driven today—one must say. Blanket statements don't help.
In the course of the debate over "animal vs. plant protein," the simplest rules of healthy nutrition are forgotten. One such rule is: you need—especially in older age!—the highest quality, easily digestible protein. If, on top of that, functional "bioactive compounds" like carnitine and taurine are also present, mortality apparently decreases significantly.
Would it be criminal neglect, in the course of a quasi-vegan "Planetary Health Diet", to take away their animal protein? In this case, ideology would kill. I'm serious.
