Protein may be a healthy buzzword, but longevity expert Dan Buettner says the trend won't actually help you for longer.
Buettner Live to 100, a researcher and co-producer of the award-winning documentary series: The Secret of the Blue Area, claiming that diets containing less protein may extend life expectancy.
Buettner noted in a new video shared on Tiktok that the Centers for Disease Control and Prevention (CDC) figures show that Americans eat much more protein than recommended daily intake.
The UK is in a similar situation. According to the British Nutrition Foundation, British people eat more protein than recommended daily, while women eat 45 grams per day. According to a national poll, nearly half of the UK’s adults have increased their protein intake over the past year, increasing to two-thirds of adults aged 16 to 34 years old.
Additionally, data released by Ocado in March showed that demand for high-protein foods has soared since last year, with searches more than doubled (+105%).
Over the past year, protein has become a major health and well-being trend as more people seek ways to improve their diet and become healthier. Protein shakes, powders and bars, as well as added protein meals and other such products have filled supermarket shelves, while fitness influencers and fitness enthusiasts lyrically illustrate the benefits of nutrients.
But Boutner, who recently met with King Charles III with other health experts at Windsor Castle, said people should actually eat less.
“It will shock you,” he said in the latest video. “A low-protein diet can actually help you for longer, especially when you are young and middle-aged.”
Acknowledging the protein trend, he continued: “There is a protein frenzy happening right now. The average American consumes about two and a half times the protein that it is.
“We need more protein when we get older, but new research is very clear in middle age, a low-protein diet.
“What does this mean? It means about 3G per 10 pounds. So for a 200 pound person [14 stone 4lb or 90.9kg]you should shoot about 60 grams of protein per day, and the type of protein you should seek is plant-based protein. We meet you when you are 100 years old. ”
Buettner may refer to a 2014 study published in the journal Cell Metabolism, which found that high protein intakes under the age of 65 were associated with an increased risk of cancer, diabetes and overall mortality.
This is associated with high IGF-1 hormone levels due to eating a lot of protein. This hormone plays an important role in childhood growth, but high levels are associated with increased cancer risk.
That being said, studies have found that eating more protein in old age may have a protective effect – this may be because the body produces the lowest levels of IGF-1 in old age.
The study also shows that plant-derived proteins are associated with animal-derived proteins
Beans and legumes are important sources of plant-based proteins that can be easily incorporated into your diet. (Getty Image)
Why are plant-based proteins important?
Plant-derived proteins are associated with lower mortality compared to animal-derived proteins, as the former may play a role in reducing the incidence and/or progression of cancer.
A recent study highlights the importance of plant-based proteins in healthy aging. A prospective nurse health study involved 48,762 female participants under the age of 60 and found that middle-aged protein intake, especially plant protein, was associated with the chance of healthy aging.
Research in 2024 showed that when participants added 10 grams of protein every day in middle age, the chances of healthy aging increased by 35%, equivalent to about one serving of pasta or a small portion of legumes.
Although all proteins have benefits, animal protein provides more calories through saturated fat and cholesterol – so eating too much can lead to a significant weight gain, leading to obesity and cardiovascular disease.
“While there is no clear link between overall protein intake and death risk, higher intake of animal protein is associated with higher risk of death. The risk of death and plant protein is associated with lower risk.”
Plant-based foods with high protein content include:
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Beans and beans (kidney beans, black beans, white beans, soybeans)
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Nuts and seeds (almonds, pistachios, cannabis seeds and chia seeds)
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Soy-based products such as tofu and beans or edamame (young soybeans)
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Crusogenic vegetables (brocco, Brussels sprouts)
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