{"id":30139,"date":"2021-06-28T09:50:14","date_gmt":"2021-06-28T16:50:14","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=30139"},"modified":"2021-06-28T10:12:10","modified_gmt":"2021-06-28T17:12:10","slug":"eat-plant-protein-to-live-longer","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/eat-plant-protein-to-live-longer\/","title":{"rendered":"Eat Plant Protein to Live Longer"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Scientific research continues to show consuming red and processed meats or a high-animal protein diet has a profoundly damaging effect on overall health and longevity. It is vitally important that red meat in our diet should be replaced (or at least greatly limited) in favor of foods that are proven to offer protection against cancer \u2013 such as green vegetables, berries, beans, nuts and seeds. This should not be seen as controversial and is supported by an overwhelming amount of data.\u00a0<\/span><\/p>\n<h4><b>Long-term studies<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Large, long-term studies investigating intakes of animal and plant protein with regard to mortality have consistently concluded that more plant protein and less animal protein is linked to a longer life. (<\/span><span style=\"font-weight: 400;\">1-4)<\/span> <span style=\"font-weight: 400;\">Studies consistently link greater red meat consumption to a greater risk of premature death. (<\/span><span style=\"font-weight: 400;\">5-7)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2016 study published in\u00a0<\/span><a href=\"https:\/\/archinte.jamanetwork.com\/article.aspx?articleid=2540540\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">JAMA Internal Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\">\u00a0investigated the relationship between animal vs. plant protein sources and mortality risk from almost 30 years of follow-up from the Nurses\u2019 Health Study and Health Professionals Follow-up Study. Together, these two studies included over 170,000 participants.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interesting findings came out of one particular question the researchers asked:\u00a0<\/span><b>What would happen if the participants replaced some of their animal protein with plant protein?<\/b><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-30140\" src=\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein.jpg\" alt=\"\" width=\"1200\" height=\"800\" srcset=\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein.jpg 1200w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein-300x200.jpg 300w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein-1024x683.jpg 1024w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein-768x512.jpg 768w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein-600x400.jpg 600w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/06\/plant-protein-400x266.jpg 400w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">They analyzed the data to estimate how participants\u2019 risk of death from all causes over the follow-up period would change if some of the animal protein sources (equivalent to 3 percent of total daily calories) were replaced with plant protein sources:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace processed red meat:\u00a0<\/span><b>34 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace unprocessed red meat:\u00a0<\/span><b>12 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace poultry:\u00a0<\/span><b>6 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace fish:\u00a0<\/span><b>6 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace\u00a0eggs:\u00a0<\/span><b>19 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace dairy:\u00a0<\/span><b>8 percent<\/b><span style=\"font-weight: 400;\">\u00a0decrease in risk<\/span><span style=\"font-weight: 400;\">3<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Higher intake of plant protein sources is associated with better health: for example, seeds and nuts reduce the risk of cardiovascular disease and are linked to longevity, and micronutrient and fiber-rich beans are linked to improved blood pressure, LDL cholesterol, body weight, insulin sensitivity and enhanced lifespan. (<\/span><span style=\"font-weight: 400;\">4, 8-13)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prospective cohort studies are observational and cannot prove causality, but these studies are crucial to our understanding of health and longevity, because heart disease and cancer \u2013 our two biggest killers \u2013 develop over the course of multiple decades, not just a few months. Studies that follow tens of thousands of people for 10 or 20 years or more, and evaluate hard endpoints (death, heart attack, stroke, cancer, etc.) provide valuable insights into the habits that may promote or prevent these diseases. The significance of findings from observational studies is supported by laboratory studies showing there are <\/span><i><span style=\"font-weight: 400;\">plausible mechanisms<\/span><\/i><span style=\"font-weight: 400;\"> for the association \u2013 good reasons why it\u2019s not just a random correlation, but likely a causal relationship.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many meat-centered diet proponents dismiss these important studies out of hand, ignoring the careful collection of data and complex mathematical analysis by skilled epidemiologists that control for potential confounding factors and detect potentially significant associations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The correlations between animal protein intake and all-cause mortality in long-term prospective studies are consistent with other observational studies on specific diseases, and are backed up by laboratory studies that have uncovered the plausible cellular and molecular mechanisms behind the correlations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High animal protein intake excessively elevates insulin-like growth factor 1 (IGF-1), which promotes cancer development. (<\/span><span style=\"font-weight: 400;\">14-18)<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Research on nutrient-sensing pathways that respond to protein intake suggests reducing essential amino acid intake (i.e. reducing animal protein) promotes longevity. (<\/span><span style=\"font-weight: 400;\">19)<\/span><span style=\"font-weight: 400;\">\u00a0(Note that the elderly require more protein than younger adults. (<\/span><span style=\"font-weight: 400;\">20, 21<\/span><span style=\"font-weight: 400;\">))<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pro-inflammatory effects of dietary saturated animal fats. (<\/span><span style=\"font-weight: 400;\">22-25)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pro-oxidant and pro-inflammatory properties of excess heme iron. (<\/span><span style=\"font-weight: 400;\">26, 27)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooking-produced carcinogens in meats, such as heterocyclic amines and polycyclic aromatic hydrocarbons. (<\/span><span style=\"font-weight: 400;\">28-31)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genotoxic N-nitroso compounds produced from processed meats. (<\/span><span style=\"font-weight: 400;\">30-33)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Detrimental effects of carnitine and choline on the gut microbiome that promote inflammation. (<\/span><span style=\"font-weight: 400;\">34-37)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although eating a keto or carnivores\u2019 diet can lower blood sugar and promote weight loss in the short term, the long-term effects of a diet so high in animal products (according to the preponderance of evidence) is damaging over the long term. That is why I reiterated that it is important to see the long-term studies with hard endpoints. Looking at short-term weight loss studies will lead you on a path to damage your potential for optimal longevity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the disease-promoting effects take many years to build up, several short-term studies point to the beginnings of the damage of a high-animal product diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measured after a single meal, butter impaired vascular function compared to nuts and other predominantly unsaturated plant fats. (<\/span><span style=\"font-weight: 400;\">38)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study comparing Atkins, South Beach, and Ornish weight maintenance diets (all with the same calorie counts) assigned participants to each diet for four weeks each. At the end of the Atkins diet phase, LDL cholesterol was higher and vascular function lower compared to the other diets. (<\/span><span style=\"font-weight: 400;\">39)<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Participants (who lived at the study site during the study) were fed 420 g red meat or a vegetarian meal daily for 15 days, with the rest of their diets kept exactly the same. Stool samples and colon cells collected after 10 days on each diet showed an increase in production of carcinogenic N-nitroso compounds during the red meat diet compared to the vegetarian diet, and an increase in N-nitroso compounds binding to DNA in colon cells (which leads to DNA damage and colon cancer). (<\/span><span style=\"font-weight: 400;\">40)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study comparing about two servings daily of fiber-rich whole grains to red meat for three weeks each suggested the whole grain diet improved gut microbiome diversity compared to the red meat diet. Body fat mass was also lower after the whole grain intervention. (<\/span><span style=\"font-weight: 400;\">41)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After four weeks, a diet containing red meat increased production of the pro-inflammatory compound TMAO, compared to white meat and vegetarian diets. (<\/span><span style=\"font-weight: 400;\">36)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Meat-heavy diets get one important thing right: They cut out weight gain-promoting, disease-promoting high-glycemic refined carbohydrates. But large amounts of animal products are unquestionably disease-promoting, too.\u00a0 The Nutritarian diet does more than just restrict one type of harmful food. It limits or completely avoids all other disease-promoting foods and focuses heavily on foods that are richest in protective nutrients and are linked in scientific studies most consistently to a lower risk of cardiovascular disease, cancer, and other chronic diseases.<\/span><\/p>\n<p>&nbsp;<\/p>\n<div class=\"elementor-cta__description elementor-cta__content-item elementor-content-item\"><\/div>\n<hr \/>\n<p><em>Joel Fuhrman, MD is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 7 New York Times bestselling books, including his most recent book, \u201cEat to Live\u201d. Visit his website,\u00a0<a href=\"https:\/\/click.linksynergy.com\/fs-bin\/click?id=xKa1wt0OiTc&amp;offerid=821515.310&amp;type=3&amp;subid=0&quot;&gt;Dr. Fuhrman Homepage Link&lt;\/a&gt;&lt;img border=&quot;0&quot; width=&quot;1&quot; alt=&quot;&quot; height=&quot;1&quot; src=&quot;https:\/\/ad.linksynergy.com\/fs-bin\/show?id=xKa1wt0OiTc&amp;bids=821515.310&amp;type=3&amp;subid=0\" target=\"_blank\" rel=\"noopener\">DrFuhrman.com<\/a>.<\/em><\/p>\n<p><b>\ud83d\udc49\ud83d\udc49Get $10 off $150 or more on <a href=\"https:\/\/click.linksynergy.com\/fs-bin\/click?id=xKa1wt0OiTc&amp;offerid=821515.5&amp;type=3&amp;subid=0\" target=\"_blank\" rel=\"noopener\">Dr. Fuhrman&#8217;s website<\/a>. Use coupon LS10OFF150.<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><em>Originally posted on <a href=\"https:\/\/www.drfuhrman.com\/blog\/220\/eat-plant-protein-to-live-longer\" target=\"_blank\" rel=\"noopener\">DrFuhrman.com.<\/a> Reprinted with permission.<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>References<\/strong><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Budhathoki S, Sawada N, Iwasaki M, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. <i>JAMA Intern Med <\/i>2019. doi: 10.1001\/jamainternmed.2019.2806<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Huang J, Liao LM, Weinstein SJ, et al. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. <i>JAMA Intern Med <\/i>2020. doi: 10.1001\/jamainternmed.2020.2790<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Song M, Fung TT, Hu FB, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. <i>JAMA Intern Med <\/i>2016, 176:1453-1463. doi: 10.1001\/jamainternmed.2016.4182<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Tharrey M, Mariotti F, Mashchak A, et al. Patterns of plant and animal protein intake are strongly associated with cardiovascular mortality: the Adventist Health Study-2 cohort. <i>Int J Epidemiol <\/i>2018. doi: 10.1093\/ije\/dyy030<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Wang X, Lin X, Ouyang YY, et al. Red and processed meat consumption and mortality: dose-response meta-analysis of prospective cohort studies. <i>Public Health Nutr <\/i>2016, 19:893-905. doi: 10.1017\/S1368980015002062<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Pan A, Sun Q, Bernstein AM, et al. Red Meat Consumption and Mortality: Results From 2 Prospective Cohort Studies. <i>Arch Intern Med <\/i>2012. doi: 10.1001\/archinternmed.2011.2287<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sinha R, Cross AJ, Graubard BI, et al. Meat intake and mortality: a prospective study of over half a million people. <i>Arch Intern Med <\/i>2009, 169:562-571. doi: 169\/6\/562 [pii] 10.1001\/archinternmed.2009.6<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Grosso G, Yang J, Marventano S, et al. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. <i>Am J Clin Nutr <\/i>2015, 101:783-793. doi: 10.3945\/ajcn.114.099515<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Jenkins DJ, Kendall CW, Augustin LS, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. <i>Arch Intern Med <\/i>2012, 172:1653-1660. doi: 10.1001\/2013.jamainternmed.70<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. <i>Nutrition, metabolism, and cardiovascular diseases : NMCD <\/i>2011, 21:94-103. doi: 10.1016\/j.numecd.2009.08.012<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Papanikolaou Y, Fulgoni VL, 3rd. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. <i>J Am Coll Nutr <\/i>2008, 27:569-576. doi:<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. <i>Asia Pac J Clin Nutr <\/i>2004, 13:217-220. doi:<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. <i>J Am Heart Assoc <\/i>2017, 6. doi: 10.1161\/JAHA.117.006659<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Travis RC, Appleby PN, Martin RM, et al. A Meta-analysis of Individual Participant Data Reveals an Association between Circulating Levels of IGF-I and Prostate Cancer Risk. <i>Cancer Res <\/i>2016, 76:2288-2300. doi: 10.1158\/0008-5472.CAN-15-1551<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Vigneri PG, Tirro E, Pennisi MS, et al. The Insulin\/IGF System in Colorectal Cancer Development and Resistance to Therapy. <i>Front Oncol <\/i>2015, 5:230. doi: 10.3389\/fonc.2015.00230<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Anisimov VN, Bartke A. The key role of growth hormone-insulin-IGF-1 signaling in aging and cancer. <i>Crit Rev Oncol Hematol <\/i>2013, 87:201-223. doi: 10.1016\/j.critrevonc.2013.01.005<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Key TJ, Appleby PN, Reeves GK, Roddam AW. Insulin-like growth factor 1 (IGF1), IGF binding protein 3 (IGFBP3), and breast cancer risk: pooled individual data analysis of 17 prospective studies. <i>Lancet Oncol <\/i>2010, 11:530-542. doi: 10.1016\/S1470-2045(10)70095-4<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Kaaks R. Nutrition, insulin, IGF-1 metabolism and cancer risk: a summary of epidemiological evidence. <i>Novartis Found Symp <\/i>2004, 262:247-260; discussion 260-268. doi:<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Mirzaei H, Raynes R, Longo VD. The conserved role of protein restriction in aging and disease. <i>Curr Opin Clin Nutr Metab Care <\/i>2016, 19:74-79. doi: 10.1097\/MCO.0000000000000239<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. <i>J Am Med Dir Assoc <\/i>2013, 14:542-559. doi: 10.1016\/j.jamda.2013.05.021<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Volpi E, Campbell WW, Dwyer JT, et al. Is the optimal level of protein intake for older adults greater than the recommended dietary allowance? <i>J Gerontol A Biol Sci Med Sci <\/i>2013, 68:677-681. doi: 10.1093\/gerona\/gls229<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Erridge C. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. <i>Br J Nutr <\/i>2011, 105:15-23. doi: 10.1017\/S0007114510003004<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Erridge C, Attina T, Spickett CM, Webb DJ. A high-fat meal induces low-grade endotoxemia: evidence of a novel mechanism of postprandial inflammation. <i>Am J Clin Nutr <\/i>2007, 86:1286-1292. doi: 10.1093\/ajcn\/86.5.1286<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Masson CJ, Mensink RP. Exchanging saturated fatty acids for (n-6) polyunsaturated fatty acids in a mixed meal may decrease postprandial lipemia and markers of inflammation and endothelial activity in overweight men. <i>J Nutr <\/i>2011, 141:816-821. doi: 10.3945\/jn.110.136432<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Fritsche KL. The science of fatty acids and inflammation. <i>Adv Nutr <\/i>2015, 6:293S-301S. doi: 10.3945\/an.114.006940<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Cornelissen A, Guo L, Sakamoto A, et al. New insights into the role of iron in inflammation and atherosclerosis. <i>EBioMedicine <\/i>2019, 47:598-606. doi: 10.1016\/j.ebiom.2019.08.014<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Brewer GJ. Risks of copper and iron toxicity during aging in humans. <i>Chemical research in toxicology <\/i>2010, 23:319-326. doi: 10.1021\/tx900338d<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Zheng W, Lee S-A. Well-Done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. <i>Nutrition and Cancer <\/i>2009, 61:437-446. doi: 10.1080\/01635580802710741<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">National Cancer Institute. Chemicals in Meat Cooked at High Temperatures and Cancer Risk.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">International Agency for Research on Cancer, World Health Organization. Press Relsease No. 240. IARC Monographs evaluate consumption of red meat and processed meat. 2015.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. <i>Chimia (Aarau) <\/i>2018, 72:718-724. doi: 10.2533\/chimia.2018.718<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Lunn JC, Kuhnle G, Mai V, et al. The effect of haem in red and processed meat on the endogenous formation of N-nitroso compounds in the upper gastrointestinal tract. <i>Carcinogenesis <\/i>2007, 28:685-690. doi: 10.1093\/carcin\/bgl192<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Herrmann SS, Granby K, Duedahl-Olesen L. Formation and mitigation of N-nitrosamines in nitrite preserved cooked sausages. <i>Food Chem <\/i>2015, 174:516-526. doi: 10.1016\/j.foodchem.2014.11.101<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Koeth RA, Wang Z, Levison BS, et al. Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. <i>Nat Med <\/i>2013, 19:576-585. doi: 10.1038\/nm.3145<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Tang WH, Wang Z, Levison BS, et al. Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. <i>N Engl J Med <\/i>2013, 368:1575-1584. doi: 10.1056\/NEJMoa1109400<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Wang Z, Bergeron N, Levison BS, et al. Impact of chronic dietary red meat, white meat, or non-meat protein on trimethylamine N-oxide metabolism and renal excretion in healthy men and women. <i>Eur Heart J <\/i>2019, 40:583-594. doi: 10.1093\/eurheartj\/ehy799<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Wang Z, Klipfell E, Bennett BJ, et al. Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease. <i>Nature <\/i>2011, 472:57-63. doi: 10.1038\/nature09922<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Keogh JB, Grieger JA, Noakes M, Clifton PM. Flow-mediated dilatation is impaired by a high-saturated fat diet but not by a high-carbohydrate diet. <i>Arterioscler Thromb Vasc Biol <\/i>2005, 25:1274-1279. doi: 10.1161\/01.ATV.0000163185.28245.a1<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Miller M, Beach V, Sorkin JD, et al. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. <i>J Am Diet Assoc <\/i>2009, 109:713-717. doi: 10.1016\/j.jada.2008.12.023<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Lewin MH, Bailey N, Bandaletova T, et al. Red meat enhances the colonic formation of the DNA adduct O6-carboxymethyl guanine: implications for colorectal cancer risk. <i>Cancer Res <\/i>2006, 66:1859-1865. doi: 10.1158\/0008-5472.CAN-05-2237<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Foerster J, Maskarinec G, Reichardt N, et al. The influence of whole grain products and red meat on intestinal microbiota composition in normal weight adults: a randomized crossover intervention trial. <i>PLoS One <\/i>2014, 9:e109606. doi: 10.1371\/journal.pone.0109606<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Scientific research continues to show consuming red and processed meats or a high-animal protein diet has a profoundly damaging effect on overall health and longevity. It is vitally important that red meat in our diet should be replaced (or at least greatly limited) in favor of foods that are proven to offer protection against cancer \u2013 such as green vegetables, berries, beans, nuts and seeds. This should not be seen as controversial and is supported by an overwhelming amount of data.\u00a0 Long-term studies Large, long-term studies investigating intakes of animal and plant protein with regard to mortality have consistently concluded that more plant protein and less animal protein is linked to a longer life. (1-4) Studies consistently link greater red meat consumption to a greater risk of premature death. (5-7) Here\u2019s an example: A 2016 study published in\u00a0JAMA Internal Medicine\u00a0investigated the relationship between animal vs. plant protein sources and mortality risk from almost 30 years of follow-up from the Nurses\u2019 Health Study and Health Professionals Follow-up Study. Together, these two studies included over 170,000 participants. Interesting findings came out of one particular question the researchers asked:\u00a0What would happen if the participants replaced some of their animal protein with plant protein? [&hellip;]<\/p>\n","protected":false},"author":238,"featured_media":30140,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[193,139],"class_list":["post-30139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-mfn","tag-healthy-aging","tag-nutrition"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts\/30139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/users\/238"}],"replies":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/comments?post=30139"}],"version-history":[{"count":3,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts\/30139\/revisions"}],"predecessor-version":[{"id":30143,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts\/30139\/revisions\/30143"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/media\/30140"}],"wp:attachment":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/media?parent=30139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/categories?post=30139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/tags?post=30139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}