A diet with various whole grains, vegetables, and beans can quickly meet your daily protein needs without the risks of eating animal products.
Protein is a vital nutrient to build, repair and maintain body tissue. It is effortless to obtain protein requirements, and women need 46 grams per day while men have an average of around 56 grams without eating meat, dairy, or eggs. Americans consume about double the amount they need.
Studies have shown that eating large amounts of animal protein raises the risk of death from diabetes three times and the risk of death by cancer five times than those who ate less protein. Also, animal-based foods are rich in both saturated fat and cholesterol.
According to a study published in JAMA Internal Medicine, high protein intake does not increase muscle mass or improve other health outcomes. A randomized study with intervention groups of high-protein diets, testosterone injections, or recommended daily protein intakes compared lean body mass. Interestingly, the once thought hypothesis that increased protein increases overall muscle mass or improved physical functionality debunked. The study should prompt data policymakers to reevaluate recommendations on daily protein intake requirements.
Bhasin S, Apovian CM, Travison TG, et al. Effect of protein intake on lean body mass in functionally limited older men: a randomized clinical trial. JAMA Intern Med. 2018;178:530-541.
According to a new study published by the American Heart Association, men who consume more protein are more likely to have heart failure. Researchers followed 2,441 middle-aged men for more than two decades as part of the Kuopio Ischaemic Heart Disease Risk Factor Study. They found that participants who ate more than the recommended amount of protein had a 33 and 49 percent higher risk of heart failure, respectively, compared with those who ate the least.
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