Protein: How Much and What Kind Is Best for Healthy Aging | Educational Video | Biolayne
Summary
TLDRThis educational video discusses a study published in the American Journal of Clinical Nutrition, which examines the relationship between protein intake and healthy aging. The study, involving 50,000 participants over 30 years, found that higher protein intakes were associated with healthier aging, contrary to claims that high protein might lead to diseases. The video highlights that all types of protein, including animal, dairy, and plant, showed beneficial effects, with plant protein having the most significant impact. The presenter suggests that a variety of protein sources, including plant proteins, can contribute to a healthy diet and aging process.
Takeaways
- 📚 The video discusses a study on protein intake and its effects on healthy aging, published in the American Journal of Clinical Nutrition.
- 🏅 Healthy aging is defined as being free from chronic diseases, having no impairments in cognitive or physical function, and maintaining good mental health.
- 🔍 The study was a cohort study of approximately 50,000 people, followed for about 30 years, with an average starting age of 48 years old.
- 📊 Higher protein intakes were associated with healthier aging, contrary to some claims that high protein intake could contribute to diseases like cancer and heart disease.
- 🍽️ The study looked at four different quartiles of protein intake, ranging from about 57g to 90g, and from 14% to 23% of total calorie intake.
- 🧐 The study attempted to control for confounding variables using multivariant models, although it's acknowledged that not all variables can be accounted for.
- 🏋️♂️ People with higher protein intakes had lower energy intakes, suggesting that protein's satiety benefits might play a role.
- 🥗 The study analyzed the effects of substituting various macronutrients with different types of protein, finding mostly neutral or positive effects.
- 🌱 Plant protein showed the most significant beneficial effects, possibly due to its association with higher dietary fiber intake.
- 🏁 The video concludes that protein is not an evil nutrient and may be important for healthy aging, with a wide variety of protein sources, including plant proteins, being beneficial.
Q & A
What is the main focus of the study discussed in the video?
-The main focus of the study is the relationship between protein intake and healthy aging, specifically looking at how different types of protein intake affect the likelihood of aging without chronic diseases and maintaining cognitive and physical function.
What is defined as 'healthy aging' in the context of this study?
-Healthy aging in this study is defined as being free from chronic diseases such as cancer, type 2 diabetes, heart diseases, and others, and not having impairments in cognitive or physical function, along with good mental health.
How many participants were involved in the study, and for how long were they followed?
-The study was a cohort study of about 50,000 people, and they were followed for approximately 30 years.
What were the average protein intakes in the lower and higher quartiles of the study?
-The average protein intake in the lower quartile was about 57-58 grams, and in the higher quartile, it was about 90 grams.
What is the significance of the different quartiles of protein intake in the study?
-The study looked at four different quartiles of protein intake to see the association between higher protein intake and healthier aging, with the lower quartile being around 14% of calories from protein and the higher quartile being up to 23% of calories from protein.
What were the findings regarding the association between higher protein intake and chronic diseases?
-The study found that higher protein intakes were associated with lower rates of chronic diseases, contradicting claims that high protein intake could contribute to diseases like cancer and heart disease.
What are some of the confounding variables mentioned in the study?
-Some confounding variables mentioned include the fact that people with higher protein intakes had progressively lower energy intake, and there was a reduction in alcohol intake as protein intake increased.
What did the study find when analyzing the substitution of macronutrients with different types of protein?
-The study found that substituting total protein, animal protein, dairy protein, or plant protein for other macronutrients generally had a neutral or positive effect on healthy aging, with plant protein showing the most beneficial effects.
What was the effect of each 3% increase in protein intake from different sources?
-For every 3% increase in total protein intake, there was a 5% increase in the possibility of healthy aging. For animal protein, it was a 7% beneficial effect, for dairy protein it was 14%, and for plant protein, it was a 38% relative increase in benefit.
What is the speaker's opinion on the importance of protein for healthy aging?
-The speaker believes that protein is important for healthy aging, and that there is no need to worry about protein intake being detrimental to health, based on the study's findings and other research on high protein diets.
What is the speaker's recommendation regarding the types of protein to include in one's diet?
-The speaker recommends getting a wide variety of protein sources, including plant protein, and not being overly concerned about the specific type of protein as long as it contributes to overall health and aging.
Outlines
🥚 Protein Intake and Healthy Aging
This paragraph introduces a study published in the American Journal of Clinical Nutrition that investigates the relationship between protein intake and healthy aging. Healthy aging is defined as being free from chronic diseases and maintaining cognitive and physical function along with good mental health. The study, a cohort study of approximately 50,000 individuals followed for 30 years, found that higher protein intakes were associated with healthier aging. The video creator commends the study's authors for their methodological rigor in controlling for confounding variables. The study also examined different types of protein intake, such as animal, dairy, and plant proteins, and their effects on aging.
📊 Analysis of Protein Intake and Its Impact
The second paragraph delves into the analysis of protein intake, focusing on the effects of substituting various macronutrients with different types of protein. The study found that for every 3% increase in total protein intake, there was a 5% increase in the likelihood of healthy aging. Animal protein showed a 7% beneficial effect, dairy protein a 14% benefit, and plant protein an impressive 38% relative increase benefit for every 3% increase in intake. The video discusses the potential confounding variables, such as dietary fiber, which could contribute to the observed benefits of plant protein. The creator suggests that a variety of protein sources, including plant proteins, can be beneficial for healthy aging.
🏋️♂️ The Role of Protein in Longevity and Quality of Life
The final paragraph summarizes the video's main takeaways regarding protein's role in longevity and quality of life. It challenges the notion that protein is detrimental to health, citing the lack of evidence from the study and other randomized control trials. The video emphasizes the importance of protein in maintaining muscle mass and strength, which are crucial for a healthy end of life. The creator concludes that there is no need to worry about protein intake and encourages viewers to include a variety of protein sources in their diet, including plant proteins, without being overly concerned about potential negative effects.
Mindmap
Keywords
💡Protein Intake
💡Healthy Aging
💡Chronic Diseases
💡Cohort Study
💡Confounding Variables
💡Satiety
💡Macronutrients
💡Odds Ratios
💡Sarcopenia
💡Dietary Fiber
💡Micronutrients
Highlights
This week's video discusses the relationship between protein intake and healthy aging.
A new study published in the American Journal of Clinical Nutrition is the focus of the discussion.
Healthy aging is defined as being free from chronic diseases and having no impairments in cognitive or physical function.
The study is a cohort study of about 50,000 people followed for about 30 years.
Higher protein intakes were associated with healthier aging across the board.
Protein intake at the lower quartile was about 57-58g, and at the highest quartile was about 90g.
The study controlled for many confounding variables using multivariant models.
People with higher protein intakes had progressively lower energy intake.
Higher protein intake was associated with reduced alcohol intake.
The study analyzed the effects of substituting various macronutrients with different types of protein.
Plant protein showed beneficial effects when substituted for most other nutrients.
For every 3% increase in total protein intake, there was a 5% increase in the possibility of healthy aging.
Animal protein showed a 7% beneficial effect for every 3% increase in energy intake.
Dairy protein had a 14% benefit for each 3% increase in energy from dairy protein.
Plant protein had a 38% relative increase benefit for every 3% increase in plant protein intake.
The study suggests that protein, including animal and plant sources, may be important for healthy aging.
The video concludes that there is good evidence to suggest that protein is not detrimental to health.
Transcripts
what's up guys we're back with another
educational video and this week we are
talking about protein intake and healthy
aging But first you know the drill make
sure you like the video subscribe to the
channel and leave a comment for the
algorithm so a new study came out
published in the American journal of
clinical nutrition looking at protein
intake and then different kinds of
protein intake and its effects on
healthy aging and healthy aging was
defined as being free from chronic
diseases including and I'm reading off
the paper cancer except for non-melanoma
skin cancer type 2 diabetes mardal
inunction coronary artery bypass grass
surgery or percutaneous transluminal
coronary angioplasty congestive heart
failure stroke kidney failure chronic
obstructive pulmonary disease
Parkinson's disease multiple sclerosis
and ALS basically some of the major
diseases that are the cause of not just
death but also drastically impaired
lifestyle during a so the study wasn't
really looking at longevity it was more
looking at what we call Health span as
people age are they healthy or not and
so they looked at these diseases and
they also uh assessed healthy aging as
not having impairments in either
cognitive or physical function and
having good mental health so I think
that's pretty cool that they included
all those things in this bucket now this
was a cohort study of about 50,000
people and they followed them for about
30 years so a pretty long time the
average age in the study was 48 years
old when they started so by the end the
average age is going to be in the 70s
now I want to compliment the authors
because they did do a good job using
different multivariant models also
trying to co-variate out a lot of
different confounding variables now
again as I've talked about many times
you can't covariant out everything
covariant is where you attempt to
control for confounding variables it's
just not possible to covariate
everything out but it's a cohort study
large population of people long time
there's not going to be a high level of
control what was very interesting is
across the board for protein intake
protein intakes that were higher were
associated with healthier aging and they
looked at four different quartiles of
protein intake and just using absolute
gram amounts protein intake at the lower
quartile was about 57 G on average or 58
G and at the highest quartile was about
90 G not a huge difference and in terms
of percent of calorie intake it was from
14% of calories all the way up to
23% of calories the lower end is what we
call kind of your normal protein intake
it's right in line with the dietary
guidelines up to 23% would be considered
high protein and a lot of people have
made claims that protein could
contribute to various diseases like
cancer heart disease I mean this study
doesn't really support that because
people who were eating higher protein
intakes had lower rates of these now I
want to point out a few confounding
variables just because it's important to
point these out and remember I have a
bias towards high protein I'll freely
admit that I think high protein diets
have a lot of utility I think they're
very important for healthy aging my
research was on high protein diets that
is my bias I'm being upfront with it
some confounding variables are people
with higher protein intakes actually had
progressively lower energy intake so the
average energy intake amongst low
protein intake was about 19900 calories
a day the average intake amongst the
highest protein intake was about 1,5 70
calories that's a pretty big difference
I mean you're looking at like well over
300 calorie difference but you can call
it a confounding variable it is but we
also know that protein has some satiety
benefits and so this could be a function
of protein having a benefit of satiety
now you could also argue people who are
eating higher protein maybe prone to
other health promoting behaviors and in
fact they did see progressively reduced
alcohol intake as protein went up so
again you can't co-variate out all these
confounding variables what I thought was
very interesting is they did an analysis
where they substituted various
macronutrients with either total protein
animal protein Dairy protein or plant
protein versus uh total carbohydrate
refined carbohydrate carbohydrates from
whole grains total fat saturated fat
polyunsaturated fat and monounsaturated
fats and looked at you know did the
substitution favor protein or not favor
protein some of the effects weren't
significant but I got to be honest when
you look at the forest plots it almost
favors protein with every single one the
one nutrient that total protein animal
protein and dairy protein were either
the same as or a little bit worse than
was polyunsaturated fats so sorry seed
oil demonizer uh polyunsaturated fats
are the only ones that came out looking
good in this study uh compared to
protein at least plant protein had
beneficial effects in substitution for
all of these things so and in fact it
was pretty powerful I'm going to talk
about that here in a second but
basically for any of these nutrients
substituting protein either had a
neutral or positive effect You could
argue like on the animal side
polyunsaturated fats were better to
substitute in place of animal protein
but the effect wasn't significant it's
either a neutral or positive effect when
substituting total protein animal
protein Dairy protein or plant protein
for these various nutrients including
whole grains monounsaturated fats which
are thought to be healthy and again I'm
not saying these other things aren't
healthy what I'm saying is protein in
particular seem to have a beneficial
effect on healthy aging when substituted
from most of these other nutrients now
let's get to the different types of
protein when looking at the effects of
total protein the odds ratios for every
3% increment of protein intake was was
1.05 which basically means for every 3%
increase in total protein intake there
was a 5% increase in the possibility of
healthy aging meaning that they were
free from all these conditions we talked
about if we go back to thinking about
the 14% intake of protein versus 23%
intake in protein we're looking at a 15%
greater probability that those people
eating the higher intake of protein the
highest intake of protein would Age
healthier than the bottom cortile then
if we break it into the specific types
of protein every single type of protein
had beneficial effects for each 3%
increase in animal protein there was a
7% beneficial effect meaning if you
increase your energy intake from animal
protein by 3% you get a 7% reduction in
the risk of developing these diseases or
a 7% increased likelihood that you will
fall under the category of healthy aging
now if we look at Dairy the effect was
more powerful it was a 14% benefit for
each 3% increase in energy from dairy
protein and if we look at plant protein
very powerful a 38% relative increase
benefit for every 3% increase in plant
protein intake and again if we look at
these uh Forest plots plant protein
showed a benefit for every single
nutrient it got substituted for and and
pretty powerful to that effect this will
probably lead some people to say well
focus on just getting a lot of plant
protein in I think eating plant protein
is a great idea but I'm not convinced
it's that the protein itself has
something spectacularly beneficial about
it the amino acids from plants when
they're broken down are still just amino
acids now you can argue well plant
protein has less Lucine Lucine activates
inor that's going to cause all these
problems I don't think that's why plant
protein has this Association one thing
they didn't control for was dietary
fiber plant protein is going to have by
far more dietary fiber than other
sources of protein which are basically
devoid of fiber so if you're eating more
plant protein you're eating more fiber
by default and what do we know about
fiber for every 10 gram increase in
fiber there is a 10% decrease in the
risk of cardiovascular disease the risk
of cancer and the risk of mortality I
think that this is likely explained by
the fact that people eating more plant
protein are eating more fiber with that
being said there's no downsides to
eating some plant protein now do I think
everybody to go out and buy like soy
protein and uh pea protein and rice
protein compared to whey protein or
something like that I don't think that's
going to make a difference really I I
just don't I think that what you're
seeing is an effect of the overall
source of the food animal protein going
to be higher in fat higher in saturated
fat whereas plant protein is going to be
higher in if it has any fat it's going
to be polyunsaturated fat it's going to
be higher in dietary fiber insoluble and
soluble and there's going to be
micronutrients associated with those
plant proteins that may have beneficial
effects on inflammation and oxidation
and those sorts of things My overall
take-home from this is that one protein
is not this evil nutrient that people
have made it out to be two it may be
important for healthy aging and in fact
one of the biggest detrimental effects
during aging is sarcopenia in fact after
age 65 you can tie many many many deaths
back to a lack of muscle mass and
especially inability to live a healthy
end of your life people don't want to
think about this kind of stuff cuz they
just I guess they think when they get to
be 70 all of a sudden they just won't
care about how they feel uh ask
7-year-olds if they care about how they
feel I promise you they do care trying
to build and maintain more lean mass and
strength is going to be beneficial for
not just your longevity but also your
quality of life my take-home is protein
good for healthy aging animal protein
appears to have a neutral slightly
positive effect on that Dairy protein
neutral or positive effect and plant
protein positive effect get a wide
variety of protein sources include plant
protein as part of that you can include
animal protein as part of that if you
choose to I wouldn't really be worried
about protein literally almost all the
research showing protein to be bad is me
me istic in nature in animal models
often times in knockout models that are
genetically altered or it's connecting
random dots through epidemiology and
torturing data apart now you could say
Well Lane this is epidemiology it is but
I got to tell you they did a pretty darn
good job controlling for a lot of
variables here it was a long followup
and it was a lot of people so I do give
this study uh more way again if protein
even animal protein was so bad why do
people who have less risk of having
lower quality of life as they get older
and being at risk for these diseases why
are they better off just slightly
consuming more animal protein for the
hypothesis that protein is uniquely bad
to be true for Health it is hard to
reconcile with the results of this study
and again it's just one study but again
couple this with the data we have on
people who eat high protein diets in
terms of the randomized control trials
really not seeing any detrimental effect
on health I think there is good evidence
to suggest that you don't need to really
worry about protein too much uh if
you're eating a higher protein diet now
again they didn't examine intakes of you
know 150 200 grams a day or some of
these high intakes that people like me
have but again I just look at the
randomized control trials which have
showed even up to like two grams per
pound of body weight for a year really
didn't show any delerious effects on any
measurable Health markers in human
randomized control trials all right guys
if you like the video like the video
subscribe to the channel and I will
catch you guys next week
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