Want to Live Longer? A New Study Says Beans and Other Plant-Based Proteins Could Help

Anyone hoping to extend their lifespan may want to consider switching to a plant-based diet, according to a new study.

In April, researchers from the University of Sydney published a new study in the journal Nature Communications that highlights which countries have the longest life expectancies. And it turns out that those with the longest-lived citizens share one common trait: They consume more plant-based proteins. At least as adults. 

To come to this conclusion, the team at the Charles Perkins Center analyzed food supply and demographic data over a 60-year period (from 1961 to 2018) for 101 countries. The data encompassed information on the amount of food produced in each country as well as the average levels of calories, proteins, and fats available to citizens. The researchers also aimed to ensure that the selected countries were as regionally diverse as possible to reflect a variety of food systems and cuisines, including regions with higher animal protein consumption (notably, the U.S. and Australia) and areas where plants serve as the primary source of protein, such as Pakistan and Indonesia.

Importantly, the team corrected the data to “account for population size and wealth.” In doing so, they found that “countries where overall availability of plant-based proteins were higher, such as India, had relatively longer life expectancies than countries where animal-based proteins were more readily available, such as the U.S.”

In examining the data, they found an interesting subset of information. According to first author Caitlin Andrews, they discovered that the data indicated regions where children under five were fed more animal-based protein had lower infant mortality rates. However, she added, “for adults, the reverse was true, where plant-based proteins increased overall life expectancy.”

In a release regarding their study, the researchers noted that there are plenty of other studies out there showcasing that plant proteins like those found in nuts, tofu, and legumes are associated with lower risks of chronic diseases, which could also explain why plant-loving places like Ikaria, Greece, and Loma Linda in California — home to the 7th Day Adventists who do not consume meat — are home to some of the longest-lived populations on the planet.

However, if you don’t want to swear off animal-based protein forever, there are small changes you can make that could help add a few years to your life. Just a few weeks ago, researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute released the findings of their study in the journal JAMA Internal Medicine, which showed that making the simple swap from butter to plant-based oils like olive oil could help you live a bit longer, too. It found that participants who consumed the most butter had a 15% higher risk of dying than those who consumed the least. 

“Protein is a crucial part of the human diet, but as eating habits change and developed countries look to decarbonize, where we get our protein from has come under greater scrutiny,” Dr. Alistair Senior from the Charles Perkins Center study explained. “The knowledge that plant-based protein is associated with a longer life is really important as we consider not only how our diets impact our own longevity, but the health of the planet.”