Disadvantages of Consuming Too Much Animal Protein

Taking 10,000 steps a day. Improving your VO2 max. Putting strawberries in your breakfast. What are the habits you have adopted to live a long and healthy life? Of course, the routines/rituals we do regularly have the most impact on our health.

But there’s one particularly benign habit that longevity experts say can actually shave years off your life instead of adding more: eating too much animal protein. Thought a high-protein diet was a good thing? As doctors explain here, consuming too much can backfire.

Before we get into why too much protein isn’t good for longevity, it’s important to note that this nutrient is absolutely essential. 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.

“It’s a common theory that we should cut back on protein-rich foods as we age, but research actually only supports this in younger people, not those 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 definitely important. How much protein a person needs each day varies based 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 consume more protein than they need. On top of that, Americans are over-consuming a certain type of protein that isn’t all that healthy.

There are generally two types of protein: animal proteins and plant-based proteins. Studies have shown that plant-based proteins are healthier than animal proteins. Unfortunately, Americans consume more of the latter than the former.

“A common mistake is to over-emphasize consuming a high-protein diet, especially one rich in animal protein, which is believed to be essential for longevity and muscle maintenance. Many people assume that the more protein they consume, the healthier they will be, leading to over-consumption of animal products such as meat, dairy, and eggs,” he said. Dr. Monisha Bhanote, is a five-member board-certified physician and longevity expert.

Most Americans consume about 100 grams of protein per day, twice the recommended amount.. According to the Dietary Guidelines for Americans reportSeventy-five percent of Americans meet or exceed the recommended intake for meat, poultry and eggs, which Bhanote says can shave years off a person’s lifespan.

“Contrary to popular belief, excessive consumption of animal protein can actually accelerate aging and undermine cell health,” he said. The biggest causes of this, he explained, are two harmful compounds: advanced glycation end 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 foods are high in AGEs, especially when grilled, fried or baked. 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, he said. “AGEs accelerate the aging process by damaging proteins, DNA, and other vital cellular structures, contributing to chronic diseases like diabetes, cardiovascular disease, and Alzheimer’s,” Bhanote said.

What about TMAO? Bhanote, at high levels TMAO has been linked to an increased risk of cardiovascular disease, such as atherosclerosis, heart attack, and stroke — all of which are clearly not good for longevity. “TMAO promotes cholesterol buildup in the arteries and impairs the body’s ability to clear 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.

In connection with the mistake of many people to give excessive importance to protein in their diet, Raghav SehgalA doctoral student and Gruber fellow at Yale University who focuses on human aging, he told HuffPost that a common mistake people make when it comes to longevity is focusing on “miracle diets” that promise quick results. Here’s the kicker: ketogenic dietprioritizing fat and protein while minimizing carbs. For many people doing keto, meat and eggs are hero foods; however, as previously explained, eating too much 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 definitely not a plant, it is considered different from animal proteins because it has a completely different nutritional structure than meat, and scientific studies have repeatedly shown the benefits to human health when consumed regularly. Eating fish regularly, It reduces the risk of premature death by 12%.

Plant-based 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 our risk of chronic disease, Sehgal explained. “These foods are naturally low in AGEs and don’t contribute to TMAO production, making them much kinder to your cells and overall health,” Bhanote added.

Scientific studies show that Having a diet that prioritizes plant-based proteins has been shown to reduce your 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 protein recommendations for meat, poultry, and eggs, 90% of Americans does not meet recommended guidelines for seafoodSeafood is high in protein and unsaturated fat, Sehgal told HuffPost brain healthencourages hormone balance And helps fight inflammation — all of which contribute to longevity.

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

The benefits of a balanced diet full of plants are certainly not revolutionary news, but they are supported by many. When it comes to longevity and overall health, science-backed wins out over trendy and new.