Uh Oh, High Animal Protein Turns Out To Be Bad For You?

I know, I know.

“You told us high protein was the answer now it turns out it’s not? What do you mean?” 

And the more important question: 

“If not high protein, then what ACTUALLY is the answer for long term weight loss and sustainable health?”

I, myself, took some time to come to terms with this and what it means for not just my own health but for what I share here and those I see in practice and in day to day life.

Recent studies have shown that high protein diets based on animal protein are directly linked to higher cases of heart disease, higher BMI and diabetes.

BUT

Here’s the good news – High plant based protein diets didn’t show the same problems – and in fact they showed the opposite results – lower BMI, lower heart disease and still high lean body mass, lower body fat.

What this means is HIGH PROTEIN if coming from mostly ANIMALS – NOT GOOD over the long term.

This study from the American Journal of Epidemiology shows the difference in heart disease on high vs low plant protein:

30% protein from plants(meaning more animal protein) – higher risk of disease

60% protein from plants – lower risk of disease.

Two points:

1. It is regardless of calories
2. The risk was only found in ANIMAL based protein – but not in plant based protein.

So, more protein FROM PLANTS more life. Calories were also found to not be significant as well, meaning you could actually eat MORE and still have these benefits. Say bye bye to calorie counting.

Why are we changing our minds now?

Well, I would see it as similar to when many many many years ago, it was thought to be healthy to smoke and even doctors used to promote it. I know, it’s absolutely crazy to think of now.

Could this be one of those new discoveries? A needed shift in science that is key?

What should you do?

Replace as much animal protein with plant based protein. Meaning more legumes, nuts, seeds.

Also more whole grains in general like quinoa, whole wheat, brown rice, barley etc. While they are carbs, they do have a bit more protein than other carbs like pasta, white rice, potatoes, corn etc.

So try to replace your daily steak or chicken for plant based sources, if long term health is important to you, while still having the benefits of high protein.

As we are right on the peak of high protein everything – it’s in our cereals, fast food, drinks, snacks and supplements – this does mean there are implications and concerns for following what is now more mainstream. Healthwise and muscle building wise.

What about keto, carnivore and meat based diets that are high in protein?

There are sound arguments for these diets especially for people with food allergies, IBS, FODMAPS sensitivities, and other digestion or food specfic issues. Many people with above issues do find relief of symptoms after removing specific plant based foods, grains or legumes from their diet.

With the above in mind, coming from a long term health view, the recommendation is still more plant based approach for better long term health outcomes, especially if your system can handle it.

For those who may not be used to more plants in their diet, gradually adding these foods in and trying different methods to prepare them properly whether by soaking, fermenting, sprouting, pickling etc could make digestion easier, and help you keep the foods in over the long term.

But what about the gainz? 

Say you’re a lifter, trying to build or keep muscle. Is plant protein really as good as animal protein? Weren’t plant protein “incomplete” especially for building muscle?

Can you still grow your muscles with plant protein instead of steak, eggs and chicken?

Yes. Yes, absolutely. The studies also show that these plant based diets maintained the same amount of lean muscle as higher animal protein eg keto or standard diet.

You’ll still get your gains – because adequate protein intake especially if you are active, has still been shown to be beneficial

And the focus of our mission is to make things healthy and sustainable. So if you focus on eating more protein and making sure its from plants, you’ll still get your gains, live long, stay strong and have lower chance of heart disease.

Is veganism or vegetarianism the answer?

The answer is not pure, raw veganism – because there is still a need to meet essential amino acid levels, which still comes ideally from animals – specifically fatty fish. 

In a vegan diet you don’t receive these essential amino acids, especially over a longer period of time. For that reason, strict, raw veganism isn’t a diet that is usually recommend – unless its for personal or other non-health reasons.

Anecdotally, a lot of vegans I have seen do end up eventually adding back at least either eggs, or chicken or fish a few times a week, after months or years as strict vegan. Perhaps that is a tell in itself?

In any case, from a health standpoint, a mostly vegetarian diet with occasional fish, is best.

Examples of such diets that will follow the above – a form of plant based higher protein

1. Higher protein Mediterranean diet
2. Most days vegetarian and having fish,chicken or beef only twice a week(best is fatty fish)

All this to say, eat more plants?

Yes. The most recent science has shown the best combination is more plants AND more protein – especially if the protein itself ALSO comes from plants. Try this out and your near future AND long term future will thank you the most.

Thanks for reading, subscribe for further updates on all things sustainable health wellness fitness and nutrition.

Sources:

1. American Journal of Epidemiology, Volume 183, Issue 8, 15 April 2016, Pages 715–728, https://doi.org/10.1093/aje/kwv268 
2. https://www.sciencedirect.com/science/article/pii/S0002916524007378?via%3Dihub