The Downside of Eating Too Much Animal Protein

Taking 10,000 steps a day. Improving your VO2 max. Eating berries for breakfast. What habits are you embracing in an effort to live a long and healthy life? Without a doubt, it’s the routines/rituals we engage in regularly that have the greatest impact on our health.

But there’s one well-intentioned habit in particular that longevity experts say could actually be costing you years instead of adding to your life: eating too much animal protein. Thought a high-protein diet was a good thing? As doctors explain here, eating too much can backfire.

Before we get into why too much protein isn’t good for longevity, it’s important to note that the nutrient is definitely important. Dr. Suzanne J. Ferree, who is double board certified in family medicine and anti-aging and regenerative medicine, told HuffPost that it’s especially important to get enough of it as we age.

“The general theory is that we should cut out protein foods as we age, but the research really only supports this in younger people, not in people over 50,” Ferree said. Scientific research backs this up, showing that older adults need more protein than younger adults because our bodies naturally lose muscle as we age.

So yes, protein is absolutely important. How much protein a person needs per day depends on their individual health and needs, but the Food and Drug Administration recommends aiming for 50 grams of protein per day as part of a 2,000-calorie diet. The problem is that many people eat more protein than they need. Additionally, Americans consume too much of a specific type of protein that is not all that healthy.

Generally speaking, there are two types of proteins: animal proteins and plant proteins. Research has shown that plant proteins are healthier than animal proteins. Unfortunately, Americans consume more of the latter than the former.

“A common mistake is the overemphasis on consuming a high-protein diet, particularly one rich in animal protein, with the belief that it is essential for longevity and muscle maintenance. Many people assume that the more protein they consume, the healthier they will be, leading to an overconsumption of animal products such as meat, dairy and eggs,” said Dr. Monisha Bhanote, a five-time board certified physician and expert in the field of longevity.

Most Americans eat about 100 grams of protein per day, double the recommended amount. According to a report from the Dietary Guidelines for Americans75% of Americans meet or exceed the recommendation for meat, poultry and eggs. Bhanote says that’s exactly what can take years off a person’s life.

“Excessive consumption of animal protein can accelerate aging and undermine cell health, contrary to popular belief,” she said, explaining that the main reasons for this are due to two harmful substances: advanced glycation end products (AGEs) and trimethylamine N-oxide (TMAO).

“AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream,” Bhanote said. She explained that animal foods, especially if grilled, baked or broiled, are high in AGEs. Research shows that these compounds can build up in your tissues and, over time, lead to oxidative stress and inflammation, which are key drivers of cellular aging. “AGEs damage proteins, DNA and other vital cellular structures, accelerating the aging process and contributing to chronic diseases such as diabetes, heart disease and Alzheimer’s,” Bhanote said.

What about TMAO? Bhanote explained that increased levels of TMAO have been linked to an increased risk of cardiovascular disease, including atherosclerosis, heart attacks and strokes — none of which are good for longevity, of course. “TMAO promotes the buildup of cholesterol in the arteries and hinders the body’s ability to remove it, leading to inflammation and further damage to the cardiovascular system. This not only compromises heart health, but also impacts overall cellular function and longevity,” Bhanote said.

Related to the mistake many people make by putting too much emphasis on protein in their diet, Raghav Sehgala Ph.D. student and Gruber fellow at Yale University whose research focuses on human aging, told HuffPost that a common mistake people make when it comes to longevity is focusing on “miracle diets” that promise quick results. The big one that’s relevant here: the ketogenic dietthat prioritizes fat and protein and minimizes carbs. For many people doing keto, meat and eggs are hero foods; but as previously explained, eating too many animal products can shave years off your life.

So how should we approach protein for longevity? Bhanote and Sehgal agree: eat more protein-rich plants and fish.

Although fish is certainly not a plant, it is thought of differently than animal proteins because it has a completely different nutritional value than meat. Scientific research has repeatedly shown benefits to human health when consumed regularly. Eating fish regularly has been linked to reduce the risk of premature death by 12%.

Sehgal explained that plant proteins (like beans, lentils, chickpeas, soy, nuts and seeds) are loaded with antioxidants, fiber and nutrients that keep our hearts healthy, reduce inflammation and lower the risk of chronic disease. “These foods are naturally low in AGEs and do not contribute to the production of TMAO, making them much gentler on your cells and overall health,” Bhanote added.

Scientific studies show that a diet that prioritizes plant proteins reduces the risk of death from cardiovascular disease and other causes. In other words, replacing animal proteins with plant proteins can add years to your life.

While most Americans meet or exceed the recommended amount of protein for meat, poultry and eggs, 90% of Americans do not meet recommended guidelines for seafoodSehgal told HuffPost that seafood high in protein and unsaturated fat supports health. brain healthpromotes hormone balance And helps fight inflammation — all of which contribute to a long life.

Again, no one is disputing that protein is important. It’s crucial to get enough of it, and as Ferree pointed out, it’s especially important to get enough as we age. But other nutrients are important too, which is why Sehgal said the best diet for longevity is a balanced diet that includes a wide variety of nutrient-dense foods.

The benefit of eating a balanced diet full of plants is certainly not revolutionary news, but it is supported by many scientists. scientific studies. When it comes to longevity — and health in general — science trumps trendy and new.