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The popularity of plant-based diets is surging globally among both men and women, with motivations ranging from animal welfare to environmental sustainability. But could adopting a plant-based lifestyle also help prevent chronic diseases, particularly in women?

The trend towards plant-based diets is not just a fleeting phenomenon; it’s becoming a global movement. From reducing animal cruelty to minimizing environmental impact, there are numerous reasons people are switching to plant-based eating. But beyond these reasons, could a diet rich in plant-based foods also protect against chronic illnesses, especially in women?

Recent studies suggest that plant-based diets are associated with various health benefits, such as lowering the risk of developing type 2 diabetes and aiding in weight management. Now, emerging research points to a potential link between plant-based diets and the prevention of chronic diseases in women.

Can plant-based diets protect women from chronic diseases?

A groundbreaking study by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University has shown promising results. This study found that women who consume more plant-based proteins are less likely to develop chronic illnesses and tend to maintain better health as they age.

The research drew data from the extensive Nurses’ Health Study, conducted by Harvard, which followed 48,762 female healthcare professionals from 1984 to 2016. These women, aged between 38 and 59 at the study’s outset, were in good health with no history of 11 chronic diseases included in the healthy aging phenotype.

Lead author Andres Ardisson Korat and his team at HNRCA meticulously analyzed thousands of dietary surveys collected every four years. The surveys assessed how often the participants consumed various food types to explore the impact of dietary protein on healthy aging.

The researchers compared the diets of women who remained free from certain chronic diseases, such as heart disease and cancer, with those who developed these conditions. The findings were compelling: women with higher plant-based protein intake were 46% more likely to enjoy better health in their later years. On the other hand, those who consumed more animal-based protein were 6% less likely to maintain good health as they aged.

The Protein Dilemma: Animal vs. Plant-Based Protein

While animal protein was somewhat linked to preserving physical health in older age, plant protein demonstrated a stronger correlation with both physical and mental well-being in later life. Higher consumption of plant-based proteins was also associated with improved heart health due to lower levels of LDL cholesterol, which is linked to high blood pressure. In contrast, animal proteins were linked to higher LDL cholesterol levels.

“Protein intake during midlife is crucial for promoting good health in older adulthood,” said Ardisson Korat. “Our study highlights the importance of the protein source. Consuming the majority of your protein from plant sources, along with some animal protein, seems beneficial for health and longevity.”

Kathy La Macchia from the Grains & Legumes Nutrition Council also commented on the study, saying, “It’s encouraging to see more focus on the benefits of plant-based eating, and I hope this research will help shape future dietary guidelines.”

Published in The American Journal of Clinical Nutrition, the study concluded that plant-based foods benefit heart and mental health and overall longevity. However, it also noted that these benefits might be partly due to the presence of dietary fiber, micronutrients, and polyphenols in plant-based foods. More research is needed to fully understand the positive connection between a plant-based diet and women’s health.

Embracing a Plant-Based Diet

For many, the idea of a plant-based diet might conjure images of bland meals, but nothing could be further from the truth. Plant-based eating offers a diverse array of colorful, flavorful options, including nuts, seeds, legumes, fruits, and vegetables, all of which are excellent sources of nutrients and protein.

Moreover, an increasing number of companies are developing plant-based alternatives to meat, such as burgers, sausages, and ham, making it easier than ever to enjoy a plant-based diet.

The NHS states, “With proper planning and an understanding of what constitutes a healthy, balanced vegan diet, you can obtain all the nutrients your body requires.”

A Shift in Focus: Women’s Health

Historically, women’s health has often been overshadowed by men’s health, with less research, funding, and clinical trials focused on female-specific health issues. As Jill Biden, the U.S. First Lady, pointed out in her announcement of a new White House initiative on women’s health research, “Research on women’s health has been underfunded for decades, and many conditions that mostly or exclusively affect women have received little to no attention.”

However, the focus is shifting, and women’s health is finally getting the attention it deserves. This change suggests we can expect more studies exploring how various lifestyle factors affect women’s health.

Source: Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort.