Doctors and nutritionists have affirmed that you can achieve healthy aging by paying more attention to your diet. In other words, eat better and age better. And if you’re female, there’s great news for you: recent information has revealed that the aging benefits of eating healthy are even higher for females than males.
But irrespective of your sex, we’ve put together up-to-date dietary information you need to age as gracefully as possible. Let’s dive in.
Backed By Recent Research
A recent study has confirmed the link between eating healthy and aging well. According to the research published in the American Journal of Clinical Nutrition, eating more protein in midlife will shield an individual from aging complications.
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It also contained some new information that indicated that females will benefit more than males from eating more protein.
More Benefits for Females
Healthier meals will produce a lower risk of cognitive decline, weakness, chronic diseases, and premature death in females than males, the research said.
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The study’s author, Andres V. Ardisson Korat, DSc, a scientist and researcher from the Jean Mayer USDA Human Nutrition Research Center confirmed this to reporters. He said that women will enjoy a more positive health status by increasing their protein diet.
Protein is the Answer
The benefits of protein to the body have been well-known for centuries. They include better physical mobility, healthy muscle status, and reduced likelihood of bone fractures.
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But it wasn’t long ago that scientists discovered the role of this food type in improved aging. “Overall, protein intake was favorably associated with maintaining good physical function in older adulthood,” said Korat.
How Did Scientists Reach the Discovery?
To conclude that protein played a crucial role in healthy aging, the researchers analyzed data from 48,762 females. They began collecting data from these females in the 1980s.
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The participants who were under the age of 60 when the survey began, answered questions about their protein intake. The study showed that only 7.6% met the criteria for healthy aging.
What is “Healthy Aging”?
The scientists defined healthy aging as aging that comes with sound mental health and the absence of major chronic diseases. This category of diseases includes type 2 diabetes, heart attack, kidney failure, and cancer.
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The research found something pretty interesting. Plant proteins delivered significantly higher aging benefits than the others. In fact, only a 3% increase in plant protein intake translated to 38% higher chances of entering the “healthy aging” group.
Focus on Plant-Based Protein
The scientists have advised that we zoom in on plant proteins. Korat revealed that the influence of protein intake in healthy older adults was “stronger for plant protein and was also significant with good mental status at older ages.”
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When participants substituted a particular amount of animal protein, carbohydrates, or fats in their diet with plant protein, they experienced a boost in their health as they advanced in age.
Legumes and Soy
Two of the most helpful plant protein sources you can try are legumes and soy. A leading New Hampshire dietitian, Melissa Azzaro, RDN has recently made a case for both.
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“Legumes are a good source of plant protein and also high in soluble fiber, which has benefits for cardiovascular and digestive health. Soy contains phytoestrogens and antioxidants that can protect bones and lower the risk for certain types of cancer,” she said.
Don’t Hate on Other Food Types
You do not need to raise your plant protein consumption very much to achieve healthy aging. A 3% increase is really all you require.
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You don’t also have to eliminate other food types from your diet or eliminate animal protein as they play significant roles in healthy aging. For example, a 3% increase in general protein intake will result in a 5% higher chance of aging healthily.
How to Increase Your Plant Protein Intake By 3%
Once you’ve secured the permission of your provider, increasing your intake of plant protein isn’t difficult. First, ascertain your daily protein consumption in grams, then calculate its 3% in grams and increase your consumption by that amount.
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For example, if you have 60 grams of protein per day, add 1.8 grams (3%) to make it 61.8 grams. “With every calorie of protein added to the diet, something else needs to be switched out, such as refined carbs or unhealthy fat,” Kovat instructed.
Some Recommended Serving Sizes
Here are some serving sizes of plant proteins to help you add that 3%. Half a cup of Tofu gives about 10 grams of protein. A quarter cup of almonds gives 7.5 grams, and two tablespoons of Spirulina will provide around 8 grams of protein.
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Half a cup of cooked Lentils delivers up to 9 grams of protein while each cup of cooked Chickpeas will supply 14.5 grams.
Add These Foods to Your Diet
We’ve got advice to give you more precision and variety in your plant protein consumption plan. First, incorporate seeds and nuts such as walnuts, almonds, and chia seeds into your meals. Secondly, include legumes like black beans, chickpeas, and lentils.
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Also add whole grains like brown rice and oats and protein-rich vegetables like green peas, and spinach. Don’t forget the plant-based dairy alternatives such as Soy Milk and Almond Milk.
