Protein Craze Debunked: Eating Less Protein May Be Key to a Longer Life
One of the biggest health trends of the moment is consuming as much protein as possible - protein powders, shakes and muesli bars are everywhere. But a new study by the University of Wisconsin-Madison, which analyzed three hundred studies, suggests that eating less protein may actually be the key to a longer, healthier life.
The so-called 'proteinmaxxing' trend isn't as healthy as believed. A lower protein intake could reduce the risk of age-related diseases such as cancer and diabetes, researchers say. "It's absolutely clear that protein benefits muscle growth," said researcher Dudley Lamming. "But since most people exercise relatively little, they probably consume far more protein than needed. That has negative health consequences."
The research shows a low-protein diet improves metabolism: less fat tissue is produced, energy expenditure rises and blood sugar levels stabilize - even when people ate more calories.
Much of this is due to the 'protective hormone' FGF21, produced more when protein intake is low, and to autophagy, a cellular 'repair and cleanup mode' that removes damaged proteins and keeps cells young.
The study adds a caveat: a low-protein diet isn't for everyone. Pregnant women and young children benefit from protein for development, as do seniors and people recovering from injury. The WHO and EFSA set reference protein intake at 0.83 grams per kilogram of body weight per day and note that evidence on very high intake is controversial. "We should probably personalize protein recommendations, not just by age, but also by how physically active people are," Lamming said.
Comments
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