Less protein may promote healthier aging - scientists have revised common beliefs about nutrition
Kyiv • UNN
A new study has shown that reducing protein intake may lower the risk of age-related diseases. Scientists urge personalizing protein recommendations.
Consuming less protein may be the key to a longer life and better health. This is the conclusion reached by the authors of a new study that challenges one of the common beliefs about a healthy lifestyle. Euronews reports this, writes UNN.
Details
It is noted that from protein powders to high-protein cereal bars — "proteinmaxxing" (a trend where people consume large amounts of protein) has become one of the most popular trends in the health field over the past decade. However, against the backdrop of an aging global population, new research suggests that reducing protein intake may be a more effective path to a longer and healthier life.
After analyzing more than 300 studies, scientists from the University of Wisconsin-Madison in the United States found that while official recommendations often call for a high-protein diet, new data indicate that reducing its amount may actually lower the risk of age-related diseases such as diabetes and cancer.
"Given that the world's population is aging, it is crucial to find ways to support healthy aging and reduce the burden of age-related diseases," the researchers noted.
"It is absolutely clear that protein has benefits for muscle growth and response to physical activity in active people," said study author Dudley Lamming in a press release.
"But since most people lead relatively sedentary lifestyles, many are likely consuming more protein than they actually need, which may have negative health consequences," he added.
The study showed that a low-protein diet improves metabolic processes by reducing fat tissue, increasing energy expenditure, and stabilizing blood sugar levels.
In studies involving humans and animals, lower protein intake contributed to better blood sugar control and reduced body fat even when total calorie intake was higher.
This is largely related to the action of the "protective hormone" FGF21, whose levels rise with low protein intake. It helps the body burn energy more efficiently.
The researchers also found that less protein helps the body enter a "repair and cleanse" mode — autophagy. This process allows the elimination of "cellular debris," including damaged proteins and cell parts, which helps maintain cell youth.
At the same time, the study authors emphasize that a protein-restricted diet is not suitable for everyone. It should be avoided by pregnant women, growing children, the elderly, and those recovering from serious injuries.
How much protein is recommended
The European Food Safety Authority (EFSA) and the World Health Organization (WHO) have set a recommended protein intake for the population of 0.83 g per kilogram of body weight per day.
Both organizations note that consuming twice this amount of protein is considered safe, but emphasize that the impact of very high protein intake remains a subject of debate.
EFSA also notes that there is insufficient data to determine specific protein needs for older adults, so it recommends they consume at least the same amount of protein as younger adults.
"Recent recommendations encourage people to consume more protein, but also call for more physical exercise," Lamming said.
"We likely need to personalize protein recommendations taking into account not only age but also a person's level of physical activity," he added.
The study authors concluded that while many people currently consume significantly more protein than needed and may benefit from limiting it, researchers still need to develop "appropriate diets for individuals" taking into account their health status and lifestyle.