Eating Plant Protein Lowers Risk Of Death

Research released in the August 2016 issue of JAMA Internal Medicine says eating plant based protein lowers the risk of death.  So if you want to live longer. Best you eat more beans, nuts, and grains and reduce your meat and egg intake.

The research study is the largest ever to date to examine how dietary protein choices affect life expectancy. Scientists analyzed data from the Nurses’ Health Study and the Health Professionals Follow-up Study. They compiled diet and health data on more than 170,000 participants since the 1980s. They also examined the risk of death in relation to eating plant protein versus animal protein over a period of roughly three decades.

High Animal Protein Associated with Mortality

The study found that people who have a higher intake of animal protein, are weakly associated with having a higher mortality, especially cardiovascular mortality. Whereas people who had a higher intake of plant protein had a lower mortality.

The study concluded that, “High animal protein intake was positively associated with mortality. And high plant protein intake was inversely associated with mortality. Especially among individuals with at least one lifestyle risk factor”.

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People who had at least one other unhealthy lifestyle factor are at a higher risk of death. This includes habits such as smoking, heavy alcohol intake, being overweight or obese, and physical inactivity.

A PubMed review  questions this aspect of the research stating: “This highlights an important limitation of studies like this – it’s unable to prove that high animal protein intake has directly and independently caused the increased risk of death. It’s not possible to rule out the role of other unhealthy lifestyle factors that also may have an influence”.

You cannot ignore the importance of a protein source. Although your mortality rate is not directly linked to your intake of animal protein. It was proven that if you substitute an animal protein for a plant protein, it can help increase your life expectancy.


It’s Not Death By Meat Alone

So while it’s not meat alone that has the effect, it seems to be more a compound effect. When we combine a high meat intake with other unhealthy lifestyle factors.

Switching to a more plant based diet, would clearly impact your health outcomes more positively. Consider too that plant based protein is the long established cornerstone diet of the Okinawans’, the world’s longest living community.  And if that’s not compelling enough, deriving protein from plants, rather than animals,  is also a whole lot more environmentally friendly and sustainable too.


Farming for the future


Try This Quick And Easy Plant Based High Protein Recipe

Author: HurryTheFoodUp

Serves: 2


  • 1 can of kidney beans or black beans, drained and rinsed
  • 1 can of corn (or about 1.5 cups fresh/frozen corn)
  • Half a cucumber, finely diced
  • ¾ cup (100g) of crumbled feta
  • 1 cup (50g) chopped of cilantro or parsley
  • 0.5 cups chopped celery or green onions (about one green onion)
  • For the dressing:
  • Juice of half a lime
  • 2 tbs olive oil
  • 1 tsp dijon mustard
  • 1 clove of garlic
  • 1-2 tsp of ground cumin
  • 0.5 tsp of oregano
  • A pinch of salt and pepper to taste



  1. Rinse the corn and the kidney beans.
  2. Dice up the cucumber and chop the cilantro or parsley.
  3. Then chop the green onion.
  4. Get a big bowl and throw in everything you rinsed and chopped. Now crumble in the feta and give it a good mix.
  5. Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it’s fine.
  6. When approved, mix in the dressing to the salad.
  7. And there you have it, your salad is ready!

This recipe was inspired from the





  1. Mary
    19 December 2016 at 11:07 pm

    So where is the recipe for the bowl above? Looks like white bean, kidney beans, chickpeas, red and yellow bell pepper, parsley and celery.

  2. Kayconnelly
    1 February 2017 at 5:17 pm

    Why feta, it’s dairy?

    • mm
      20 April 2017 at 7:50 am

      A fair point. Thank you for raising it. There is much debate about whether diary should be included or not in a diet. However to date there is still too much division among practitioners around the idea of removing dairy entirely from the diet. There is also increasingly discussion around what kind of dairy it is. Whether it is organic or processed and the difference this could make to the overall dairy debate. We’ll post on that shortly.