Animal vs Plant Protein: No Mortality Difference
A new study in Applied Physiology, Nutrition, and Metabolism found no significant mortality differences between high animal and plant protein diets. Animal protein showed marginally lower cancer death risk but not heart disease. Researchers recommend at least 0.8g protein per kg body weight daily.
The featured study analyzed data from nearly 16,000 adults in the National Health and Nutrition Examination Survey (NHANES III). Supervised by Stuart Phillips of McMaster University, the research found no link between either animal or plant protein consumption and death from any cause, including cardiovascular disease. This research was notably funded by the beef industry. These findings stand in contrast to a large body of previous research. A 2020 meta-analysis of 32 studies, for instance, found that higher plant protein intake was associated with a lower risk of death from all causes and from cardiovascular disease. Another study following over 131,000 participants concluded that high animal protein intake was linked to higher mortality, especially for those with other risk factors like smoking or obesity. The source of the protein appears to be a key factor in many studies. Research has shown that replacing animal protein, particularly from processed red meat, with plant-based sources is associated with a lower risk of death. One large study found that substituting just 3% of energy from animal protein with plant protein was linked to a 10% reduced risk of overall mortality. For older adults, the conversation around protein often shifts to preventing age-related muscle loss, or sarcopenia. While the general recommendation is 0.8 grams of protein per kilogram of body weight, many experts suggest a higher intake for those over 65, ranging from 1.0 to 1.5 g/kg to preserve muscle mass and function. This higher intake, paired with resistance exercise, is considered an optimal strategy.
