Protein for Health: Reducing Chronic Disease Risk

Protein is an essential nutrient for human health, as it provides the building blocks for various tissues, enzymes, hormones, and antibodies. However, not all protein sources are equally beneficial, and some may even increase the risk of chronic diseases, such as cardiovascular disease, diabetes, and cancer.

In this article, you will learn about:

Table of Contents

• Study: Protein Intake and Chronic Disease Risk Reduction
• Optimal Plant Protein Sources
• Reduce Meat Intake Without Eliminating It Completely
• Frequently Asked Questions
  • How much protein do I need per day?
  • What are the symptoms and causes of protein deficiency?
• Reference

Study: Protein Intake and Chronic Disease Risk Reduction

Protein is an essential nutrient for maintaining and repairing the body’s tissues, muscles, and organs. But not all proteins are created equal. According to a recent study in The American Journal of Clinical Nutrition, women who eat more plant-based protein have a lower risk of developing chronic diseases such as diabetes, heart disease, and cancer as they age. The study followed nearly 49,000 women for about 30 years and found that those who got most of their protein from plants were more likely to stay healthy and independent in their later years.

The researchers used dietary questionnaires to assess the women’s protein intake from different sources, such as animal, dairy, and plant foods. The average age of the women was 49 at the start of the study, and none of them had any chronic diseases or disabilities. The results showed that plant protein accounted for 5% of the women’s daily calories, while animal protein and dairy protein each contributed 13% and 4%, respectively. Plant protein sources included bread, vegetables, fruits, pizza, cereals, baked goods, mashed potatoes, nuts, legumes, peanut butter, and pasta.

The study also measured the women’s health status and function in various domains, such as cognitive, physical, mental, and social. The researchers defined healthy aging as having no major chronic diseases, no cognitive impairment, no physical limitations, and no mental health problems at the end of the follow-up period. They found that women with the highest plant protein intake had a 46% higher chance of achieving healthy aging, compared to those with the lowest intake. On the other hand, women with the highest animal protein intake had a 6% lower chance of healthy aging, compared to those with the lowest intake. The study suggests that the type and source of protein matter for long-term health and well-being, and that plant protein may have more benefits than animal protein.

Optimal Plant Protein Sources

One of the benefits of plant protein is that it often comes with other nutrients, such as fiber, antioxidants, vitamins, and minerals, that can improve health and prevent chronic diseases. According to a recent meta-analysis of 32 studies, higher intake of dietary fiber was associated with lower risk of colorectal cancer, type 2 diabetes, cardiovascular disease, and mortality. Another study found that higher intake of antioxidants from plant foods was linked to lower risk of breast cancer. Therefore, choosing plant protein sources that are rich in these beneficial compounds can have a synergistic effect on health and longevity.

However, not all plant protein sources are created equal. Some may have higher protein quality, digestibility, and bioavailability than others. Protein quality refers to the amino acid composition and balance of a protein source, while digestibility and bioavailability refer to how well the body can absorb and use the protein. Animal proteins generally have higher protein quality, digestibility, and bioavailability than plant proteins, but some plant proteins can come close or even surpass them in certain aspects. For example, soy protein has a protein quality similar to that of animal protein, and quinoa and buckwheat are considered complete proteins, meaning they contain all nine essential amino acids that the body cannot synthesize.

Therefore, when choosing plant protein sources, it is important to consider not only the quantity, but also the quality, digestibility, and bioavailability of the protein. A simple way to do this is to follow the recommendations of the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes the consumption of legumes, nuts, seeds, and soy products as protein sources, along with whole grains, fruits, and vegetables as carbohydrate sources. These foods are not only high in protein, but also low in saturated fat, sodium, and added sugars, and high in fiber, antioxidants, potassium, magnesium, and calcium, which can help lower blood pressure, cholesterol, and inflammation, and protect against cardiovascular disease, diabetes, and some cancers.

Samantha Heller, a nutritionist not involved in the study, notes that when discussing plant protein, bread might not be the first thought, but it contributes significantly to overall protein intake. Protein in foods like grains supports protein intake in plant-based diets. For instance, a serving of cooked pasta contains about 6 to 7 grams of protein, and a slice of typical whole-grain bread contains nearly 4 grams of protein. However, not all grains are equal in terms of protein quality and glycemic index. Glycemic index is a measure of how quickly a food raises blood sugar levels after consumption, and high-glycemic foods can increase the risk of diabetes and obesity. Professor David Jenkins from the University of Toronto recommends choosing low glycemic index foods like whole-grain bread, brown rice, and sweet potatoes. Many plant protein foods are also low-glycemic, helping prevent diabetes-related cancers, cardiovascular diseases, breast cancer, colon cancer, and overall mortality.

The following table lists some of the best plant protein sources, along with their protein content, glycemic index, and other health benefits:

Plant Protein Source	Protein Content (per 100 g)	Glycemic Index	Health Benefits
Lentils	9 g	Low (29)	High in fiber, iron, folate, and polyphenols; may lower cholesterol, blood pressure, and inflammation; may protect against colorectal cancer and cardiovascular disease
Green Peas	5 g	Low (48)	High in fiber, vitamin C, vitamin K, and manganese; may lower blood pressure and cholesterol; may modulate gut microbiota and immune function
Spinach	3 g	Low (15)	High in fiber, vitamin A, vitamin C, vitamin K, folate, iron, and calcium; may lower oxidative stress and inflammation; may protect against eye diseases, cancer, and cardiovascular disease
Broccoli	3 g	Low (10)	High in fiber, vitamin C, vitamin K, folate, and sulforaphane; may lower cholesterol, blood pressure, and oxidative stress; may modulate detoxification and immune function; may protect against cancer and neurodegenerative diseases
Soybeans	36 g	Low (15)	High in protein quality, digestibility, and bioavailability; high in fiber, iron, calcium, and isoflavones; may lower cholesterol, blood pressure, and menopausal symptoms; may protect against breast cancer, prostate cancer, and osteoporosis
Quinoa	14 g	Low (53)	High in protein quality, digestibility, and bioavailability; high in fiber, magnesium, iron, zinc, and flavonoids; may lower cholesterol, blood pressure, and inflammation; may modulate gut microbiota and immune function
Almonds	21 g	Low (15)	High in protein quality, digestibility, and bioavailability; high in fiber, monounsaturated fat, vitamin E, magnesium, and phytochemicals; may lower cholesterol, blood pressure, and oxidative stress; may improve glucose metabolism and satiety
Chia Seeds	17 g	Low (1)	High in protein quality, digestibility, and bioavailability; high in fiber, omega-3 fatty acids, calcium, and antioxidants; may lower cholesterol, blood pressure, and inflammation; may improve glucose metabolism and bowel function

Reduce Meat Intake Without Eliminating It Completely

While the study shows a clear association between higher plant protein intake and lower chronic disease risk, it does not specify which types of plant or animal proteins are more beneficial or harmful. The researchers suggest that plant protein may have additional advantages over animal protein, such as providing more dietary fiber, micronutrients, and polyphenols that have anti-inflammatory and antioxidant effects. However, this does not mean that all animal proteins are bad for health. For instance, fish, especially fatty fish like salmon and tuna, are rich in omega-3 fatty acids that can lower blood pressure and cholesterol levels. Professor Michal Melamed from the Albert Einstein College of Medicine advises that you don’t have to give up meat entirely to reap the benefits of plant protein. Even small changes in your diet, such as replacing some meat with beans, nuts, or soy products, can make a difference.

Frequently Asked Questions

What are the side effects of osteoporosis medications?

Osteoporosis medications can help prevent fractures and improve bone health, but they may also cause some unwanted effects. Some of the common side effects are:

• Nausea and stomach upset: Some medications, such as bisphosphonates, can irritate the lining of the esophagus and stomach, leading to heartburn, indigestion, or vomiting. To reduce this risk, take the medication with a full glass of water and stay upright for at least 30 minutes after swallowing.
• Jaw problems: Rarely, some medications, such as bisphosphonates and denosumab, can affect the blood supply to the jawbone, causing a condition called osteonecrosis of the jaw. This can result in pain, infection, or tooth loss. To prevent this, maintain good oral hygiene, avoid invasive dental procedures, and inform your dentist about your medication.
• Thigh fractures: Very rarely, some medications, such as bisphosphonates and denosumab, can increase the risk of unusual fractures in the thigh bone. These fractures can occur with minimal or no trauma and may cause severe pain. To avoid this, report any new or worsening pain in your hips or thighs to your doctor.

These side effects are not common and do not affect everyone who takes osteoporosis medications. However, it is important to be aware of them and consult with your healthcare professional if you have any concerns or questions. Your doctor can help you weigh the benefits and risks of your medication and adjust your treatment plan accordingly.

Can osteoporosis be reversed?

Osteoporosis is a chronic condition that causes the bones to become thin, brittle, and prone to fractures. It is often called a “silent disease” because it usually does not cause any symptoms until a fracture occurs. Osteoporosis cannot be completely cured or reversed, but it can be managed and treated to slow down the progression of bone loss and improve bone quality.

There are several ways to treat osteoporosis and prevent further bone loss, such as:

• Medication: There are different types of medications that can help prevent fractures and increase bone density. Some of them work by slowing down the breakdown of bone, while others work by stimulating the formation of new bone. Your doctor can prescribe the best medication for you based on your bone density, fracture risk, and medical history.
• Lifestyle changes: Making some changes to your daily habits can also help protect your bones and reduce your fracture risk. These include quitting smoking, limiting alcohol intake, avoiding falls, and getting enough sunlight exposure for vitamin D production.
• Nutrition: Eating a balanced diet that provides adequate amounts of calcium, vitamin D, and other nutrients is essential for bone health. Calcium is the main mineral that builds and strengthens bones, while vitamin D helps the body absorb calcium. You can get calcium from dairy products, green leafy vegetables, nuts, seeds, and fortified foods. You can get vitamin D from fatty fish, egg yolks, mushrooms, and fortified foods. You may also need to take supplements if your diet is not sufficient or if you have a medical condition that affects your absorption.
• Exercise: Physical activity can also help prevent and treat osteoporosis by stimulating bone growth and improving muscle strength, balance, and coordination. Weight-bearing exercises, such as walking, jogging, dancing, and lifting weights, are especially beneficial for bone health. However, you should avoid high-impact exercises or activities that involve twisting or bending your spine, as these may increase your fracture risk. You should also consult with your doctor before starting any exercise program.

By following these measures, you can slow down the progression of osteoporosis and improve your quality of life. However, you should also monitor your bone health regularly and seek medical attention if you experience any signs or symptoms of a fracture, such as pain, swelling, deformity, or difficulty moving. Early diagnosis and treatment can prevent complications and improve your recovery.

Reference

• National Osteoporosis Foundation. (2020). What is osteoporosis and what causes it? 
• Mayo Clinic. (2019). Osteoporosis. 
• Harvard Health Publishing. (2019). Osteoporosis: Can it be reversed? 

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