Tag Archives: plant protein

August 20, 2021 · 11:22 pm

Plant-based diet at any age may lower cardiovascular risk – AHA

For adults both young and old, eating a nutritious, plant-based diet may lower the risk for heart attacks and other types of cardiovascular disease, two new studies show.

Both studies published Wednesday in the Journal of the American Heart Association. One found eating a plant-centered diet in young adulthood lowered the risk in middle age for heart attack, stroke, heart failure and several other cardiovascular conditions. A second found eating plant-based foods that lower cholesterol levels reduced the risk of heart disease in postmenopausal women.

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While the research underscores the importance of eating more fruits and vegetables, it doesn’t suggest strict vegetarianism is necessary to reap heart-healthy benefits.

“People can choose among plant foods that are as close to natural as possible, not highly processed,” lead author of the young adult study, Yuni Choi, said in a news release. Choi is a postdoctoral researcher in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis. “We think that individuals can include animal products in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy.”

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Sustainable Eating: Key to a Healthy Future – Tufts

Since you are reading this post, you clearly care about your health, and it’s likely you care about the health of the planet as well. It should come as welcome news that you can help the earth and the rest of its inhabitants while helping yourself—by making health-promoting dietary shifts that support sustainability according to Tufts University Health & Nutrition Letter.

The phrase sustainable agriculture refers to ways of growing food and raising animals that conserve natural resources and have minimal impact on the environment. Sustainable eating means choosing foods that are good for our environment and our bodies. “Most people think of sustainability as an environmental issue, but good nutrition is key,” says Nicole Tichenor Blackstone, PhD, an assistant professor in the division of agriculture, food and environment at the Friedman School of Nutrition Science and Policy. “The ideal sustainable diet would be healthy, have a low environmental footprint, and be fair to producers and everyone else involved in getting food onto our tables. Plus, it should be culturally appropriate, accessible, and affordable. While that may sound like a tall order, taking steps toward sustainable eating doesn’t have to be difficult or expensive.”

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Diets high in protein linked to lower risk of death

Diets high in protein, particularly plant protein, are associated with a lower risk of death from any cause, finds an analysis of the latest evidence published by The BMJ.

The researchers say these findings “support current dietary recommendations to increase consumption of plant proteins in the general population.”

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Diets high in protein, particularly protein from plants such as legumes (peas, beans and lentils), whole grains and nuts, have been linked to lower risks of developing diabetes, heart disease and stroke, while regular consumption of red meat and high intake of animal proteins have been linked to several health problems.

But data on the association between different types of proteins and death are conflicting.

Continue reading →

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Filed under longevity, mortality, plant protein

Tagged as longevity, mortality, plant protein, plant-based diet

March 8, 2020 · 11:05 pm

Prolong your life with plant-based protein? – Harvard

Eat less; move more; live longer. Words to live by.

Harvard Medical School recently noted that eating plant-based protein may help you to live longer, according to a new study.

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The study included 70,000 Japanese men and women ages 45 to 74 with no history of cancer, heart disease, or stroke. They filled out detailed diet questionnaires at the start of the study and again every five years.

After an average of 18 years, researchers found no clear association between animal protein intake and longevity. (Of note, most of the animal protein in the typical Japanese diet comes from fish, not red meat.) But participants who ate the most plant-based protein — mainly from grains, soy products, and vegetables — had a lower rate of death compared with those who ate the lowest amounts.

In addition, substituting plant protein for animal protein (mainly red or processed meat) was linked to a lower risk of dying from heart disease or cancer. The study was published online by JAMA Internal Medicine.

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October 21, 2019 · 12:04 am

Nutrition and Plant-Based Milk Substitutes – Tufts

It’s beginning to feel like the plants are taking over. Meatless burgers at fast food restaurants. What’s next? Plant-based beverages, of course. Tufts does a good job of explaining how it is not a totally one-for-one substitution.

Enjoy plant-based beverages; but be aware most are not equivalent to milk.
The market for plant-based alternatives to dairy products continues to grow, as lactose intolerance, dairy allergy, veganism, environmental concerns, and other factors lead Americans to look for alternatives to dairy. So where do these beverages fit into a healthy dietary pattern?

How They are Made: To understand the nutrient profiles of plant-based beverages, one first needs to know how they are made. The raw materials (nuts, grains, legumes, or seeds) are soaked in water and ground (or ground and then soaked). The resulting slurry is strained to remove solids, and then any flavorings, sweeteners, and desired nutrients can be added. Thickening agents (such as locust bean gum, carrageenan, or xanthan gum), and stabilizers to keep the mixtures from separating, are often required. The products undergo heat treatment that kills any microorganisms, and they are packaged for market.

This process results in a beverage with a nutrient profile significantly different from the original plant food. Continue reading →

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Filed under alternative protein, dairy products, plant protein, plant-based diet, plant-based milk substitutes

Tagged as animal protein, plant protein, plant-based diet, plant-based milk substitutes, protein, Tufts Health & Nutrition Letter

September 22, 2019 · 5:08 pm

“Plant-Based” and Unhealthy? – Tufts

Plant-based dietary patterns are becoming highly recommended, but not all “plant-based” foods are healthy, according to experts at Tufts Health & Nutrition Letter.

brown fish fillet on white ceramic plate

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Experts agree plants should make up a large part of a healthy dietary pattern. Humans eat plant roots (carrots and radishes), stems (asparagus and celery), leaves (leafy greens), seeds (including whole grains), flowers (broccoli, cauliflower, artichoke), and the seed-bearing “fruits” of plants (including fruits, vegetables, beans, and nuts). All are packed with important health-promoting nutrients, and countless studies have found associations between consuming diets higher in unprocessed plant foods and lower risk for a wide range of disorders such as cardiovascular disease, cancer, obesity, and diabetes. But recommendations to eat a “plant-based” diet can be misleading. “I really dislike the term plant-based to describe a preferred or healthy diet,” says Dariush Mozaffarian, MD, DrPH, dean of Tufts’ Friedman School of Nutrition Science and Policy and editor-in-chief of Tufts Health & Nutrition Letter. “Not all animal-based foods are bad, and most of the worst things in the food supply are technically plant-based.” A vegetarian diet built on pizza, macaroni-and-cheese, and baked goods may be “plant-based,” but it’s far from a healthy dietary pattern. Continue reading →

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Tagged as animal protein, plant protein, plant-based diet, processed foods

November 27, 2018 · 12:06 am

Want to cut down on meat-eating? Here are alternatives from Tufts

If you are feeling uncomfortable with the amount of meat you are eating, but don’t want to short yourself on protein, here are some good alternative ideas from Tufts Medical Center.

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A. Katie Fort, a dietetic intern at Frances Stern Nutrition Center at Tufts Medical Center, explains: “There is a growing body of data that demonstrates the health benefits of eating less meat and more plant-based foods. Though meat is an excellent source of protein, you get adequate amounts of protein from other foods. Here are some good ones: Continue reading →

Beans and peas more filling than meat

Although I am a big fan of eating beans, peas, nuts and seeds, I did not know that they actually created a greater feeling of fullness than meat.

Meals based on legumes such as beans and peas are more satiating than pork and veal-based meals according to a recent study by the University of Copenhagen’s Department of Nutrition, Exercise and Sports. Results suggest that sustainable eating may also help with weight loss.

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Numerous modern dietary recommendations encourage high protein consumption to help with weight loss or prevent the age-related loss of muscle mass. Furthermore, consuming more vegetable-based protein from beans and peas, and less protein from meats such as pork, veal and beef, is recommended because meat production is a far greater burden on our climate than vegetable cultivation. Until now, we haven’t known very much about how legumes like beans and peas stack up against meat in satiating hunger. As a result, little has been known about the impact of vegetables and the possibility of them catalyzing or maintaining weight loss. Continue reading →

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Tagged as beans, meat, peas, plant protein, vegetables

August 7, 2016 · 12:10 am

Less meat, more plant-based protein may prolong your life – JAMA

In my youth, I became a vegetarian for a period of about five years. In that time, I tipped the scales in the high 140 pound bracket (I was around 5’11” at the time). I did yoga most days and felt like a million dollars. Those days are past (I am now down to around 5’9-1/2″) and I ride my bike pretty much daily for exercise. I eat meat sparingly, because of the fats. So, I was not surprised to see the latest from the Journal of the American Medical Association.

“Eating more protein from plant sources was associated with a lower risk of death and eating more protein from animals was associated with a higher risk of death, especially among adults with at least one unhealthy behavior such as smoking, drinking and being overweight or sedentary, according to an article published online by JAMA Internal Medicine.

“The consideration of food sources is critical to better understanding the health effects of eating protein and fine-tuning dietary recommendations. Continue reading →

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Tagged as aging, fats, meat, plant protein, quinoa, vegetarian

March 12, 2014 · 2:26 pm

Is There a Risk to High Protein Diets?

When this blog started it was very much a weight loss commentary. That was several years ago. I hope by now the concept has expanded to the point where – healthy eating is healthy aging. In other words we are able to maintain our weight be eating intelligently and working out regularly. There are no fad diets here. No low carb, high carb, low protein, no fat, etc. Eat balanced meals and exercise and you will be fine.

For those reasons, I was struck by a piece in the Wall Street Journal in the Personal Journal section entitled The Risk of High-Protein Diets.

By my reckoning the risk of any of diets like this is that they work over the short run, but don’t provide lasting health gains, they often result in damages to the body of the person depriving himself of sufficient amounts of a vital nutrient and lastly, the person just quits doing the diet and gains back the pounds.

As a senior citizen interested in living longer, I want to know about subjects like “Optimal protein intake for older adults” which was the name a panel cited in the Journal piece.

“In the human study, those consuming high levels of plant-based protein had a threefold increase in cancer mortality but no higher rate of overall mortality. Consumers of animal protein had big increases in both. That suggests, as other research has shown, that there may be benefits from minimizing consumption of animal-based protein. “These results indicate that respondents ages 50 to 65 consuming moderate to high levels of animal protein display a major increase in the risks for overall and cancer mortality,” the researchers concluded.

“For subjects 66 and older, the opposite proved true: Higher protein consumption was associated with greater survival. Gerontologists say this makes sense, because the ability to absorb protein appears to diminish in the aging body, requiring perhaps greater consumption.

“Even then, though, the takeaway is somewhat complicated. Americans tend to consume the bulk of their protein at dinner, and the body isn’t always able to process an entire day’s worth in one sitting, said Dr. Volpi, who wasn’t involved in either study. “It appears you can better use the protein you need if you distribute it across three meals, especially if you are a senior,” she said.”

My takeaway from this as a senior is that I want to consume more plant protein than animal and spread my consumption over three meals rather than rely on a big dinner. I understand that because I am over 65, I have to consume slightly more protein because my aging body doesn’t digest it as well.

Tony