High-protein vegan diet can reduce risk of premature death in older women by nearly 50%


Postmenopausal women who prefer meat to plant alternatives are less likely to die prematurely, according to research.

Eating nuts instead of red meat, poultry, dairy, eggs, and fish was linked to a lower risk of premature death in a landmark study.

Meanwhile, eating nuts instead of eggs dramatically reduced the chance of dying in the study by 47 percent, while switching from red meat and dairy to nut-based foods cut the risk of premature death by 11 percent. 12 percent, respectively.

Research by the American Heart Association also found that vegan women who use walnuts for their dietary protein were 56 percent less likely to die of cardiovascular disease.

While the study didn’t look at the reason for the link, the researchers hope the findings will encourage older women to consider incorporating more nuts into their diet in place of other proteins.

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Postmenopausal women who prefer meat over plant-based alternatives are less likely to die prematurely, research finds

WHAT WOMEN ARE AFFECTED?

The analysis revealed that women who consume the most animal protein are more likely to be white, well-educated, and wealthy.

They are also more likely to have smoked in the past, drink heavily, and lead sedentary lifestyles with little physical activity.

This culminated in the studied cohort of women who had higher rates of type 2 diabetes and higher BMI, all of which are risk factors for cardiovascular disease.

In contrast, women who get more protein from plants also consume fewer calories per day, consume less saturated fat, and have more fiber in their diet.

The study recruited 102,521 postmenopausal women with an average age of 63 years between 1993 and 1998, and followed their life and health for 18 years.

During this time, nearly 26,000 women died, 6,993 died of cardiovascular disease, 7,516 women died of cancer, and 2,734 deaths were attributed to dementia.

Regular follow-ups and questionnaires revealed that, on average, about one sixth of women’s diets is protein.

The researchers then analyzed where most of their protein came from and found that more than two-thirds (68.6 percent) were of animal origin, such as meat, eggs, and dairy.

The analysis revealed that women who consume the most animal protein are more likely to be white, well-educated, and wealthy.

They are also more likely to have smoked in the past, drink heavily, and lead sedentary lifestyles with little physical activity.

This culminated in the studied cohort of women who had higher rates of type 2 diabetes and higher BMI, all of which are risk factors for cardiovascular disease.

In contrast, women who get more protein from plants also consume fewer calories per day, consume less saturated fat, and have more fiber in their diet.

The study also found that even making small changes to a person’s diet can make a dramatic difference, as replacing just five percent of animal protein with plant-derived foods reduces the risk of premature death by 14 percent.

“Substitution of plant protein for animal protein was associated with a lower risk of all-cause mortality, mortality from cardiovascular disease, and mortality from dementia,” the researchers write in their study.

“Replacing all red meat, eggs, or dairy products with nuts was associated with a lower risk of all-cause mortality.”

Lead author Dr Wei Bao, University of Iowa, said: ‘Our findings support the need to consider dietary sources of protein in future dietary guidelines.

‘The current dietary guidelines are mainly focused on the total amount of protein. Our findings show that there may be different influences on health associated with different types of protein foods. ‘

Other findings from the study are that those who eat the most processed red meat, such as hot dogs and bacon, have a 20% higher risk of dying from dementia.

Eating nuts instead of red meat, poultry, dairy, eggs, and fish was linked to a lower risk of premature death in a landmark study.  Substituting nuts for eggs dramatically reduced the risk by 47%, while switching from red meat and dairy to nut-based foods reduced the risk of premature death by 11% and 12%, respectively.  In the photo, a roasted walnut

Eating nuts instead of red meat, poultry, dairy, eggs, and fish was linked to a lower risk of premature death in a landmark study. Substituting nuts for eggs dramatically reduced the risk by 47%, while switching from red meat and dairy to nut-based foods reduced the risk of premature death by 11% and 12%, respectively. In the photo, a roasted walnut

Higher consumption of raw meat, eggs, and dairy was also found to be associated with a 12%, 24%, and 11% increased risk of death from cardiovascular disease, respectively.

Egg lovers are also 24 percent more likely to die from cardiovascular disease and 10 percent more likely to die from cancer.

However, people who ate the most eggs had a 14 percent lower risk of dying from dementia.

“It is not clear from our study why eggs were associated with an increased risk of cardiovascular and cancer death,” said Dr. Bao.

‘It could be related to the way people cook and eat eggs. Eggs can be boiled, scrambled, poached, baked, bathed, fried, puckered, pampered, or pickled or in combinations with other foods.

“In the United States, people usually eat eggs in the form of fried eggs, and often with other foods like bacon.

Although we have carefully considered many potential confounders in the analysis, it is still difficult to fully determine whether eggs, other foods typically eaten with eggs, or even non-dietary factors related to egg consumption, can lead to a higher risk. cardiovascular and cancer death ‘.

The researchers said the findings published in the Journal of the American Heart Association may not apply to younger women or men.

WHAT SHOULD A BALANCED DIET BE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole, according to the NHS

• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count

• Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.

• 30 grams of fiber a day: Equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and large baked potato with skin

• Have some dairy or dairy alternatives (like soy drinks) by choosing options with less fat and less sugar.

• Eat some beans, legumes, fish, eggs, meat, and other proteins (including 2 servings of fish per week, one of which should be oily)

• Choose unsaturated and spreadable oils and consume in small amounts

• Drink 6 to 8 cups / glasses of water a day

• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.

Source: NHS Eatwell Guide

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