The Advantage of Animal-Based Protein Supplements

Get 10,000 steps a day. Improve your VO2 max. Adding berries to your breakfast. What habits do you adopt in an effort to live a long and healthy life? It is definitely the routines/rituals we do regularly that have the biggest impact on our health.

But there’s one well-intentioned habit in particular that longevity experts say could be taking years off your life rather than adding more: eating too much animal protein. Did you think a high protein diet was a good thing? As doctors explain here, too much can be recovered.

Before we find out why too much protein is not good for longevity, it is important to note that the nutrient is really important. Dr. Suzanne J. Ferree, who is double board certified in family medicine and anti-aging and regenerative medicine, told HuffPost that getting enough is especially important as we age.

“The common theory is that we need to cut back on protein-rich foods as we age, but the research only supports this in younger people, not in people over 50,” Ferree said. Scientific research supports this, showing that older adults need more protein than younger adults because our bodies naturally lose muscle as we age.

So yes, protein is really important. The amount of protein a person needs each day varies based on an individual’s 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 are eating more protein than they need. In addition, Americans are overeating a particular type of protein that is not so healthy.

In general, there are two types of proteins: animal-based proteins and plant-based proteins. Research has shown that plant-based proteins are healthier than animal-based proteins. Unfortunately, Americans are consuming more of the latter than the former.

“A common mistake is to place too much emphasis on eating a high protein diet, especially a diet rich in animal proteins, and the belief that it is essential for longevity and muscle preservation. “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, five-board certified physician and longevity expert.

Most Americans are eating about 100 grams of protein a day, twice the recommended amount. According to a report by Dietary Guidelines for Americans75% of Americans meet or exceed the recommendation for meat, poultry and eggs. Bhanote says this is exactly what can take years off a person’s life.

“Contrary to popular belief, excessive consumption of animal-based proteins can accelerate aging and undermine cellular health,” she said. She explained that the main reasons for this are two harmful compounds: advanced glycation products (AGEs) and trimethylamine N-oxide (TMAO).

“AGEs are harmful compounds formed when proteins or fats combine with sugar in the bloodstream,” Bhanote said. She explained that animal-based foods – especially if they are grilled, fried or roasted – are high in AGEs. Research shows that these compounds can accumulate in your tissues and, over time, can lead to oxidative stress and inflammation, which are key drivers of cellular aging. “AGEs damage proteins, DNA and other vital cellular structures, which accelerates the aging process and contributes to chronic diseases such as diabetes, cardiovascular disease and Alzheimer’s,” said Bhanote.

What about TMAO? Bhanote explained that there were elevated levels of it TMAO have been linked to an increased risk of cardiovascular disease, including atherosclerosis, heart attack and stroke — all of which are clearly not good for longevity. “TMAO promotes the accumulation of cholesterol in the arteries and interferes with the body’s ability to remove it, leading to inflammation and further damage to the cardiovascular system. This not only harms heart health but also affects overall cellular function and longevity,” said Bhanote.

Regarding the mistake many people make of overemphasizing protein in their diet, Raghad SehgalPh.D. Gruber’s student and colleague at Yale University whose research focuses on human aging told HuffPost that one common mistake people make when it comes to longevity is focusing on “miracle diets” that promise quick results. The major is relevant here: the ketogenic dietwhich prioritize fat and protein while minimizing carbohydrates. For many people doing keto, meat and eggs are hero foods; however, as previously explained, eating too many animal products can take many years of your life.

So how should we approach protein with an eye toward longevity? Bhanote and Sehgal agree on this: Eat more protein-rich plants and fish.

Although fish is certainly not plant-based, it is considered different from animal-based proteins because it has a completely different nutritional composition than meat, and scientific research has repeatedly shown benefits for human health when consumed regularly. Eating fish regularly was associated with 12% reduction in the risk of premature death.

Sehgal explained that plant-based proteins (such as beans, lentils, chickpeas, soy, nuts and seeds) are loaded with antioxidants, fiber and nutrients that keep our hearts healthy, reduce inflammation and reduce the risk of chronic disease. “These foods are naturally low in antioxidants and don’t increase TMAO production, making them much gentler on your cells and overall health,” Bhanote said.

Scientific studies show that having a diet that prioritizes plant proteins reduces the risk of mortality 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 protein recommendation for meat, poultry and eggs, 90% of Americans not meeting the recommended seafood guidelines. Sehgal told HuffPost that seafood is high in protein and unsaturated fats brain healthpromotes hormone balance and Helps fight inflammation — which contributes to longevity.

Again, no one disputes that protein is important. Getting enough is key and, as Ferree said, getting enough is especially important as we age. But other nutrients are also important, which is why Sehgal said the best diet for longevity is a balanced one that includes a wide variety of nutrient-rich foods.

The benefit of eating a balanced diet full of plants is certainly not revolutionary news, but it has many supporters scientific studies. When it comes to longevity – and health in general – science-backed science wins over trendy and new.