Reducing protein intake could be the key to living a longer and healthier life, according to the authors of a new study that challenges one of the most widespread ideas about healthy living.
From protein powders to high-protein cereal bars, “proteinmaxxing”—the trend of consuming large amounts of protein—has become one of the defining wellness trends of the decade. However, as the global population ages, emerging research suggests that a more moderate protein intake may be a better path toward healthy longevity.
After reviewing more than 300 studies, researchers from the University of Wisconsin–Madison in the US found that although official dietary recommendations often emphasize adequate or high protein intake, growing evidence suggests that reducing protein consumption could actually lower the risk of age-related diseases such as diabetes and cancer, Euronews reports.
As populations around the world grow older, finding ways to promote healthy aging and reduce the burden of age-related diseases is becoming increasingly important.
“It's quite clear that protein is beneficial for muscle growth and for the response to exercise in physically active people,” said study author Dudley Lamming in a press release.
“But most people lead sedentary lifestyles, and many probably consume more protein than they actually need, which appears to have negative health consequences,” he added.
The study found that a lower-protein diet can improve metabolic health by reducing body fat, increasing energy expenditure and helping maintain more stable blood sugar levels.
In both humans and animals, more moderate protein intake was associated with better glucose control and lower levels of body fat, even when total calorie intake was higher.
Much of this effect appears to be linked to the so-called “protective hormone” FGF21. Its levels rise when protein intake is reduced, helping the body use energy more efficiently.
The researchers also found that reducing protein intake may encourage the body to activate a cellular “repair and cleanup” process known as autophagy. During autophagy, cells remove damaged proteins and other defective components, helping maintain cellular function and potentially slowing aspects of aging.
However, the researchers stress that a low-protein diet is not suitable for everyone. Protein restriction is not recommended for pregnant women or growing children, who need sufficient protein for development, older adults, or people recovering from serious injuries.
The European Food Safety Authority (EFSA) and the World Health Organization (WHO) set a population reference intake for protein at 0.83 grams per kilogram of body weight per day.
Both organizations consider protein intake at twice this reference level to be safe, while emphasizing that evidence on the health effects of very high protein consumption remains inconsistent.
EFSA also notes that there is insufficient evidence to establish precise protein requirements for older adults and recommends that they consume at least as much protein as younger adults.
“In recent years, people have often been advised to eat more protein, while at the same time being encouraged to exercise more,” Lamming said.
“We probably need to individualize protein recommendations, taking into account not only age but also a person’s level of physical activity.”
The authors conclude that although many people today consume considerably more protein than they need and could potentially benefit from reducing their intake, clinical researchers still need to develop personalized dietary approaches that take into account each individual’s health status and lifestyle.
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