Eating too much protein could backfire, experts warn after longevity review
“Now, let’s say you were a super active person and unfortunately had an injury and have gone down to a very sedentary level — you should modify your protein because your body is not utilizing it in the same way.”
Exercise may also support longevity in ways that go beyond nutrition, Freirich noted, by helping people stay active and independent.
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“Adding exercise is always a good idea because it is associated with having fewer falls, having more joy in life and protecting you from injury,” she said.
The recent analysis suggests that high-protein diets could have negative effects on longevity in sedentary individuals whose bodies are not actively using the extra nutrients to build or repair muscle. (iStock)
For those looking to rebalance their nutrition without doing a total overhaul, Freirich offered the following five tips.
No. 1: Focus on plate proportions: Aim for 50% of your plate to consist of vegetables, 25% protein and 25% starches or whole grains.
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No. 2: Do the quick math: A general guideline is to consume 0.8 grams of protein per kilogram of body weight per day for adults with lower activity levels, while those who are more physically active may benefit from about 1.0 gram per kilogram per day.
No. 3: Eat the rainbow: Incorporate fruits and vegetables across various colors to ensure a diverse intake of vitamins and micro-nutrients.
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No. 4: Switch to plant proteins: Shift a portion of animal protein toward plant-based alternatives like lentils, beans, chickpeas and seeds. “A lot of people who were on protein-restricted diets and saw better health outcomes were eating a lot of their proteins from plants,” Freirich noted.
No. 5: Stick to whole foods: Unprocessed foods support natural satiety signals. “Moving away from really processed foods to more unprocessed foods actually helps your body regulate a lot better,” Freirich advised.
Swapping animal proteins for plant-based sources like beans, lentils and seeds provides alternative amino acid profiles alongside fiber, the nutritionist said. (iStock)
Ultimately, dietary choices shouldn’t be governed by a single headline or study, according to the expert.
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“Research is ever-evolving,” Freirich said. “Everyone should think about their personal situation and discuss it with healthcare providers to figure out the best route for them.”
Khloe Quill is a lifestyle writer with Fox News Digital. She and the lifestyle team cover a range of story topics including food and drink, travel, and health.
Article source: https://www.foxnews.com/health/eating-too-much-protein-could-backfire-experts-warn-longevity-review