The Health and Longevity Benefits of More Plant Protein

A new study reveals that the addition of plant proteins can protect against chronic illness.When it comes to nutrition, few worry about eating enough carbohydrates. Simple carbs especially are easy to find, and often fun to eat. For most people, carbohydrates make up the bulk of our diet.Protein, on the other hand, is a different story—many people worry about not getting enough. Although government nutrition experts say most of us eat at least the recommended amount of protein, there’s reason to believe some of us might do better with a bit more.Protein Does a Body GoodDietary protein has many benefits. Second to water, our bodies are mainly made of protein. Athletes seek more protein because of its reputation for building muscle, but protein also builds most other tissues as well and feeds numerous chemical reactions that drive all manner of bodily processes. Protein gives rise to antibodies, enzymes, certain types of hormones, neurotransmitters, and much, much more.Protein also stands out as the most satiating macro-nutrient, compared to fat and carbs, which means you can satisfy your hunger with less. Research also shows that increasing protein intake may help with weight management.Doctors may sometimes recommend a low-carb diet, but it’s hard to make a case for a low-protein diet. A lack of protein can contribute to depression, anxiety, insomnia, anemia, edema, weakness, and poor immunity.How Much Is Good?Our need for protein is clear, but just how much and what kind of protein we need are other issues of dietary debate. The Recommended Daily Allowance (RDA) offers some dosage guidance based on your body weight. The RDA is about a third of a gram of protein per pound of body weight for adults (about 45 grams for women, and 55 grams for men.) You could also think about it as 10- to 15 percent of your total daily calories.While some may suggest protein consumption beyond the RDA is too much, nutrition experts stress that this figure is merely what a body requires to function properly. According to a 2023 article from Harvard Medical School, the RDA is “the minimum amount you need to keep from getting sick—not the specific amount you are supposed to eat every day.”Active individuals, for example, naturally have higher protein requirements. Adding a little extra protein allows them to build back the tissue from what is broken down through activity.Related Stories10/10/2023Older adults may benefit from larger protein portions as well. Both clinical and observational studies find that adults of advanced age who eat protein percentages above the RDA  are more likely to keep their muscle tissue as they age. Extra protein is also shown to maintain both physical performance and cognitive function.What Kind of Protein Is Best?Luckily, meeting (or exceeding) the protein RDA is well within our reach, as there are many dietary sources available. The building blocks of protein molecules are called amino acids, which are found in every living organism, from vegetables to animals, and milk to fungi.Of course, not all proteins are equal—some sources deliver more of the amino acids we need in much greater quantities.Hundreds of different amino acids exist in nature, but the human body only requires about 20 of them. Our bodies can make eleven of these on their own when necessary, and thus are considered “non-essential.”The nine remaining “essential” amino acids we can only get from the foods we eat. Foods that contain all the essentials are known as complete proteins and are composed almost entirely of animal-based foods, such as beef, poultry, dairy, and eggs.Because of their complete profile of essential aminos and relatively high number of protein grams by weight, animal sources are often considered the gold standard of this macronutrient. Plant-based foods like rice, lentils, and broccoli also contain essential aminos, but not the complete range. A variety of vegetable sources can be combined to get all the essential aminos, but you will have to eat more of them to get the same amount of protein as a smaller portion of meat.But that doesn’t mean plants don’t deserve a place on your plate. Although plant-based foods typically contain more carbohydrates and fat, many of them contain more protein than you might expect. For example, a half cup of lentils contains nine grams of protein. Compare that to an ounce of beef or chicken which contains about seven grams of protein—the same amount as a third of a cup of hummus.Including a few of these plant-based protein sources in your diet contributes to your daily protein intake. They also round out your diet in ways that may be crucial to your longevity.Power of Plant ProteinAccording to a new study published in the February issue of the American Journal of Clinical Nutrition, women who consume higher amounts of protein, particularly from plant-based sources, were found to develop fewer chronic diseases and were more likely to be healthier overall as they aged. Healthy aging w