According to a recent article published by VEJA magazine, adding more plant-based protein to your diet, such as legumes, whole grains, and nuts, helps prevent disease and increase longevity. According to a review published in the BMJ, each 3% increase in daily plant-based protein intake was associated with a 5% reduction in the risk of premature death from all causes.
To reach this conclusion, the researchers examined data from 32 previously published studies, totaling 715,128 participants. The results showed that people who ate a higher-protein diet had a lower likelihood of premature death than individuals with low protein intake.
Beneficial effects
Plant protein intake was associated with an 81% lower risk of all-cause mortality and a 12% lower risk of cardiovascular disease mortality. Animal protein intake was not significantly associated with the risk of cardiovascular disease or cancer mortality.
But how can increased plant-based protein consumption increase longevity? Possible reasons for the beneficial effects of plant-based proteins include their association with favorable changes in blood pressure, cholesterol, and blood sugar levels, which may help reduce the risk of diseases such as type 2 diabetes and heart disease, according to researchers.
Take Care of Your Diet
Some simple ways to add more plant-based protein to your diet include adding seeds, nuts, and legumes (beans, peas, lentils, and chickpeas) to your meals, gradually replacing animal protein, and eating a handful of nuts or chestnuts between meals.
It is worth noting that to increase longevity, other lifestyle changes are essential, including maintaining a healthy body mass index (BMI), maintaining a balanced diet, not smoking, reducing alcohol consumption and regularly practicing physical activity.
Source: https://veja.abril.com.br/saude/consumo-de-proteina-vegetal-aumenta-a-longevidade-diz-estudo/
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