Protein Choices And Healthy Aging

Although nutrition is a very popular topic in the media, the majority of the conversation focuses on sources of dietary fat and carbohydrate. Protein tends to be a lot less trendy. However, the amount and type of protein we choose to put into our bodies is important. Really important.

Harvard University’s Department of Nutrition recently published an impressive study examining the impact of different types of protein foods on healthy aging over a 30-year follow-up.

The Study 

In this investigation, 48,762 women over the age of 60 from Harvard’s Nurses’ Health Study were followed for 30 years (Reference 1). The purpose of this study was to see how different types of protein influenced healthy aging.

Healthy aging was considered:

1) Being free from 11 major chronic diseases such as cancer, type 2 diabetes and heart disease.

2) Good mental health.

3) No cognitive impairment.

4) No impairment of physical functioning.

The results were very interesting:

-A 3% increase in total protein increased the odds of healthy aging by 3%.

-A 3% increase in animal protein increased the odds of healthy aging by 7%.

-A 3% increase in dairy protein increased the odds of healthy aging by 14%.

-A 3% increase in plant protein increased the odds of healthy aging by 38%.

Conclusions And Recommendations

There are really 2 important messages here:

1) Protein is critical for healthy aging. All types of protein were associated with healthy aging.

2) The type of protein really matters. While all were beneficial, plant and dairy protein seemed to help the most.

I have my clients shoot for about 20% of their diet as protein and make sure they get a serving at each and every meal.

Good sources of dairy protein are plain non-fat yogurt, low fat milk, low fat cottage cheese and low fat cheese.

Good sources of animal protein are fish and shellfish, turkey and chicken, eggs and egg whites.

Good sources of plant protein are whole grains (such as quinoa and protein pasta), beans, lentils, nuts and seeds.

References

1) Korat A, et al. Dietary protein intake in midlife in relation to healthy aging- results from the prospective Nurses’ Health Study cohort. American Journal of Clinical Nutrition 2024; 119:271-82.