Plant Protein to Prevent Frailty

Check out THIS ARTICLE in the Journal of Cachexia, Sarcopenia and Muscle that followed 85,000 women from 1980-2010 and found that:

Women with a higher intake of plant protein had a lower risk of developing frailty after adjustment for all relevant confounders [relative risks across quintiles of consumption: 1.00, 0.94, 0.89, 0.86, and 0.86; P-trend < 0.001]. In contrast, those with a higher intake of animal protein intake had a higher risk of frailty [relative risks across quintiles of consumption: 1.00, 0.98, 0.99, 1.00, and 1.07; P-trend 0.04]. The intake of total and dairy protein showed no significant association with frailty in the full model. Substituting 5% of energy from plant protein intake at the expense of animal protein, dairy protein, or non-dairy animal protein was associated with 38% (29%, 47%), 32% (21%, 42%), and 42% (33%, 50%) reduced risk of frailty.” SOURCE

As Dr. Garth Davis stated, it’s not hard to find an online influencer and even some doctors claiming that animal protein is superior to plant protein based on the fact that rodent studies have demonstrated higher absorption of amino acids like leucine which they claim may help grow muscle & prevent sarcopenia with aging; however, is that always a good thing? Studies are showing that an aging pathway – mTOR – is activated by leucine…food for thought, for sure! And make sure to include resistance training with weights to benefit muscle preservation as you age as well!

*I’m not a physician & this isn’t medical advice*

Reduced risk of premature death with plant protein

A study released today by the Journal of the American Heart Association found that “Older women who ate more plant protein had lower risk of premature, dementia related death.” The main takeaway is that “Substituting red meat, eggs or dairy products with nuts was associated with a significantly lower risk of death from all causes”.

  • Compared to postmenopausal women who had the least amount of plant protein intake, those with the highest amount of plant protein intake had a 9% lower risk of death from all causes, a 12% lower risk of death from cardiovascular disease and a 21% lower risk of dementia-related death.
  • Higher consumption of processed red meat was associated with a 20% higher risk of dying from dementia.
  • Higher consumption of unprocessed meat, eggs and dairy products was associated with a 12%, 24% and 11% higher risk of dying from cardiovascular disease, respectively.
  • Higher consumption of eggs was associated with a 10% higher risk of death due to cancer.
  • However, higher consumption of eggs was associated with a 14% lower risk of dying from dementia, while higher poultry consumption was associated with a 15% lower risk.

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