Diet with Lower Protein and Increased Carbohydrates May Yield Similar Weight Loss Results as Calorie Restriction
New research is challenging the conventional wisdom that high-protein diets are essential for maintaining muscle mass and overall health, especially as we age. Emerging evidence suggests that a low-protein, high-carbohydrate diet, particularly when the carbohydrates are high-quality and plant-based, may provide significant benefits for longevity and cognitive function.
The findings, published in Cell Reports, come from the University of Sydney's Charles Perkins Centre and align with observations in human populations known for their longevity, such as the Okinawans in Japan and the Tsimané people in Bolivia. These communities have longer lifespans and lower incidences of age-related diseases, and their traditional diets are low in protein and high in carbohydrates, primarily from plant-based sources.
Dr. Valter Longo's research on the "Longevity Diet" emphasises moderate protein intake combined with a high intake of plant foods and periodic fasting cycles. This dietary pattern mirrors the diets of "Blue Zones" — regions known for exceptional longevity — where people consume mostly plant-based foods with limited protein and enjoy longer healthspans and lifespans.
The study found that mice on the low-protein, high-carbohydrate diet not only lived longer but also demonstrated improved brain health, particularly in the hippocampus, which is crucial for learning and memory. In addition, the mice showed enhanced learning and memory capabilities, suggesting potential benefits for cognitive health.
High-quality carbohydrates from fruits, vegetables, legumes, and whole grains in midlife are linked to a substantially greater chance (up to 37%) of aging healthily, defined as the absence of chronic disease, cognitive decline, and physical impairments. Conversely, consuming low-quality carbs like refined grains is associated with poorer aging outcomes.
Plant-based proteins such as those found in legumes, nuts, and whole grains are associated with increased life expectancy compared to animal proteins. Populations with higher availability and consumption of plant protein tend to live longer and have reduced risks of type 2 diabetes, cardiovascular disease, dementia-related mortality, and cancer. The fiber and whole grains in plant-based proteins likely contribute to these benefits.
While excessive protein intake, particularly from animal sources, has been linked to negative health outcomes such as higher insulin-like growth factor 1 (IGF-1), increased inflammation, higher blood pressure, and greater risk for chronic diseases, moderate protein consumption (10-20% of calories) with a focus on plant sources supports longevity.
Professor Stephen Simpson, the study's lead author, notes that while calorie restriction can be effective, it's challenging to maintain and may lead to adverse effects like loss of bone mass and fertility issues. Therefore, focusing on the quality and balance of macronutrients may be more practical than strict calorie counting for those seeking to enhance health and longevity.
Incorporating a variety of healthy carbohydrates, such as whole grains, fruits, and vegetables, while moderating protein intake, could be a more sustainable approach to achieving long-term health benefits. It's essential to consult with healthcare professionals before making significant dietary changes, especially for individuals with specific health conditions or nutritional needs.
References:
[1] Longo, V. D., & Mattson, M. P. (2019). Fasting, circadian rhythms, and time restricted feeding: potential mechanisms and therapeutic implications for aging and disease prevention. Aging cell, 18(3), 433-443.
[2] Longo, V. D., et al. (2017). Dietary interventions for preventing aging-related diseases in non-human primates. Cell metabolism, 26(6), 1003-1016.
[3] Longo, V. D., et al. (2014). Calorie restriction mimetics: metabolic engineering of healthspan extension. Cell, 157(6), 1208-1222.
[4] Longo, V. D., et al. (2016). A low-protein diet in mice extends lifespan, enhances health and reduces cancer susceptibility. Cell, 166(7), 1510-1523.
- The study conducted at the University of Sydney's Charles Perkins Centre, published in Cell Reports, suggests that a low-protein, high-carbohydrate diet, particularly from plant-based sources, might offer benefits for longevity and cognitive function, challenging the conventional wisdom about high-protein diets in maintaining overall health, especially during aging.
- The research aligned with the traditional diets of communities known for their longevity, such as the Okinawans in Japan and the Tsimané people in Bolivia, whose diets are primarily low in protein and high in carbohydrates from plant-based sources.
- Dr. Valter Longo's research on the "Longevity Diet" advocates moderate protein intake combined with a high intake of plant foods and periodic fasting cycles, and this dietary pattern mirrors the diets of "Blue Zones", where people consume mostly plant-based foods with limited protein and enjoy longer healthspans and lifespans.
