A recent extensive review of over 350 studies suggests that reducing protein intake may enhance health and longevity. Published on July 31 in the journal Cell Press Blue, the review indicates that lower protein consumption can improve metabolism, decrease cellular damage and inflammation, and better blood sugar control.
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This challenges the common perception, especially among vegans and vegetarians, that a high protein intake is essential for health. While protein is indeed a vital component for muscles, bones, and numerous bodily processes, the researchers from the University of Wisconsin-Madison argue that sedentary lifestyles have led many to consume more protein than necessary, which could have adverse health effects.
Professor Dudley Lamming, co-author of the study, acknowledged that protein aids muscle growth and supports active individuals, but emphasized that sedentary people generally require less protein. The updated US Dietary Guidelines, released in January, recommend an intake of 1.2 to 1.6 grams of protein per kilogram of body weight daily, double the previous recommendation of 0.8 grams. Plant-based food sources like legumes, grains, and nuts can help meet these guidelines.
The review also highlighted the role of the hormone fibroblast growth factor 21 (FGF21), which increases with lower protein intake and may help reduce inflammation and improve blood sugar levels. The findings suggest that many Americans, especially sedentary individuals, may consume excessive protein, leading to potential negative health consequences. While higher protein intake may be beneficial for certain groups like pregnant women and active adults, the study promotes a more personalized approach to dietary protein based on physical activity levels.