Macro partitioning
Higher dietary intake of plant protein is associated with a statistically significant reduction in overall mortality and cardiovascular disease mortality compared to lower intake.
To support long-term health and longevity, prioritize plant-based protein sources (legumes, nuts, grains) over animal proteins. Specifically, replacing about 3% of your daily energy intake from animal protein with plant protein is associated with a 10% lower risk of death. This benefit applies to both men and women and holds true across various health statuses and lifestyle factors.
greater dietary plant protein intake was associated with reduced overall mortality in both sexes... The association between plant protein intake and overall mortality was similar across the subgroups of smoking status, diabetes, fruit consumption, vitamin supplement use, and self-reported health status.
Why this rating
Large prospective cohort (n>400,000) with long follow-up (16 years) and rigorous adjustment for confounders, though observational design limits causal inference.
Source
Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality
Jiaqi Huang et al. · JAMA Internal Medicine · 2020
DOI 10.1001/jamainternmed.2020.2790
More from this paper
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →