Eating less protein could extend lifespan
New research suggests reducing protein intake may increase longevity
1Protein consumption trends
The 'protein maxxing' trend popular on social media encourages people to consume more protein. However, new research reveals the opposite might be beneficial. While the market is flooded with protein-fortified products, most Americans already get sufficient protein. Prof. Dudley Lamming from the University of Wisconsin notes that people typically get about 17% of their calories from protein.
2Mouse lifespan experiments
Researchers found mice fed diets with 5-8% protein lived longer than control groups consuming 20% protein. The review of over 350 studies suggests excessive protein intake may be harmful. A study published in Nature Aging showed reducing valine amino acid extended male mice lifespan by 23%.
3Dual role of amino acids
While essential amino acids are necessary for life, excess amounts can be harmful. Prof. Steven Heymsfield from LSU explains sufficient amino acids maintain muscles and organs, but excess gets converted to fat or burned for fuel. Lamming's research showed low-protein diet mice had less fat tissue and lower cancer rates.
4Impact of FGF21 hormone
The lifespan extension effect of low-protein diets is partly explained by FGF21 hormone. Protein restriction boosts production of this hormone, which triggers sympathetic signaling in the brain. This process prompts white fat cells to produce more mitochondria, enhancing fat burning. Subjects on protein-restricted diets showed higher energy expenditure.
5Reduced health risks
Decreased fat tissue lowers risks of diabetes, heart disease and some cancers. Protein digestion produces urea in the liver, and excess urea can cause kidney issues. High-protein foods often contain saturated fats linked to heart disease, prompting criticism of meat-heavy keto diets from some researchers.
6Ideal protein intake for humans
USDA dietary guidelines previously recommended 0.8g protein per kg body weight, recently updated to 1.2-1.6g/kg. The January update by Health Secretary Robert F. Kennedy Jr. faced criticism from doctors alleging conflicts of interest among guideline developers. Experts note optimal protein levels may vary by individual.
7Animal and human similarities
Most research uses mice due to challenges with long-term human studies. However, mice and humans share similar protein needs and require the same nine essential amino acids. Lamming notes mice are good models as they process human food similarly. Some rodent studies showed lifespan increases up to 53% with low-protein diets.
8Practical implications of protein restriction
While calorie restriction extends lifespan, it's difficult to maintain. Protein restriction offers a more practical alternative. Researchers believe reducing protein may provide similar benefits to calorie restriction, with potential lifespan extensions comparable to increasing from 80 to 120 years. These findings suggest we should reconsider our dietary habits.
Original article: Scientific American Content: Global — Daha az protein tüketmek ömrü uzatabilir