Getting enough protein is essential for preserving muscle mass, supporting bone health and maintaining a strong immune system as we age.
Growing research, though, suggests that in addition to how much protein we consume each day, the type of protein we eat – animal versus plant – influences healthy aging too.
Now, findings from a global study add to mounting evidence that eating more protein from plants – and less from animals – adds healthy years to one’s lifespan.
Here’s a look at the latest research, plus protein- and nutrient-packed plant foods to add to your diet every day.
About the global study
The research, published this month in the journal Nature Communications, evaluated the impact of plant- and animal-based protein diets on longevity across 101 countries over a 60-year period (1961 to 2018).
The countries studied had a range of animal and plant protein consumption. They included countries where the intake of animal protein is higher, such as Canada, Australia and the United States, and countries such as India, Pakistan and Indonesia where plant protein is more prevalent.
National food supply and demographic data were analyzed, as well as the amount of calories, proteins and fats available for consumption per person, for each specific country per year. Differences in wealth and population sizes between countries was accounted for.
The researchers observed higher adult life expectancy in countries with higher amounts of protein from plant-based sources compared to countries with a higher proportion of protein from animal foods.
This study was observational; it doesn’t prove that the type of protein available in a country’s food supply directly influences longevity.
Still, the findings align with existing studies linking diets higher in plant protein to long-term health advantages.
A study published last year that was conducted in nearly 49,000 U.S. women found that consuming an additional 12 to 15 g of plant protein per day in midlife – equivalent to three-quarters of a cup of lentils or 12 ounces of soy milk, for example – was tied to a 46 per cent greater likelihood of healthy aging.
A 2023 review of 37 studies found that replacing one serving of animal protein each day (e.g., 50 g of red meat or one egg) with a serving of various plant foods (e.g., one-quarter cup of nuts, one-third cup of chickpeas or one-half cup cooked quinoa) lowered the risk of heart disease, stroke, Type 2 diabetes and premature death over 19 years.
5 protein-packed plant foods to include in your diet
Plant-based proteins provide plenty of fibre, vitamins, minerals and protective phytochemicals, which together can benefit overall health.
Here are five nutrient-dense plant proteins to include in your diet.
Edamame. These fresh green soybeans deliver 16 g of protein per three-quarters of a cup along with 8 g of fibre, 8 mg of iron and a decent amount of blood-pressure-regulating calcium, magnesium and potassium.
Add shelled edamame to a vegetable stir-fry or a soup. Toss edamame into a green salad, add it to a grain bowl or make an edamame salad with diced red pepper, corn, green onion and fresh herbs.
Pulses. Beans, chickpeas and lentils are excellent sources of protein, low glycemic carbohydrates, fibre and folate, a B vitamin that’s used to make DNA in cells. They also provide plenty of potassium and magnesium.
Use pulses in burritos, tacos, chili, dhal, curries and bean salads. Add them to frittatas and omelettes. Toss beans into a leafy green or Greek salad.
Try a pasta made from chickpeas, black beans or lentils. Snack on roasted chickpeas, lentils or fava beans.
Tempeh. This traditional soy food serves up 16 g of protein per 3.5 ounce serving. It’s also a good source of fibre, iron, potassium and magnesium.
Plain tempeh can be marinated and grilled, added to stir-fries or crumbled into soup, tacos, burritos and chili. Tempeh is available plain or flavoured with herbs, vegetables or grains.
Tofu. The firmer the tofu, the higher its protein content. Per 85 g, extra firm tofu has 14 g protein, while soft tofu has 5 g. Tofu also provides potassium, iron, calcium and magnesium.
Cube firm tofu and add it to stir-fries, curries and soups. Or crumble it and sauté with diced bell pepper, onion and spices for a tofu scramble. Marinate slices of firm tofu for baking or grilling.
Pumpkin seeds. One-quarter of a cup of pepitas supplies 10 g of protein, 3 mg of iron and an impressive amount of magnesium (191 mg).
Sprinkle pumpkin seeds, raw or toasted, over soups, salads and oatmeal, add to homemade granola or mix into muffin batters. Enjoy them as a snack on their own.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
