According to a study being discussed in the UK and US, “People under 65 who eat a lot of meat, eggs, and dairy are four times as likely to die from cancer or diabetes.”
Well, this changes things for those following the KETO diet, which focuses on high protein/ low carb meals to lean up and encourage health. In addition to being strict and overcoming cravings, now there is evidence that diet could be harmful to your health.
This study showed
- Non-seniors (age < 65) eating more than recommended animal proteins have a greater (73 times more) risk of dying from diabetes.
- Non seniors consuming the recommended lower end of protein intake is associated with a major reduction in cancer and overall mortality.
- Seniors (age > 65) with lower protein intake are associated with higher risk of diabetes-related death.
Overall the study shows that older adults may fare better by increasing protein consumption after the age of 65; they have a higher requirement for protein in the senior years when the body is losing more muscle and becoming frail. They should eat more than 6-10% of calories from protein (around 50g/day). Also, it’s not just about diet alone. Since sedentary seniors lose 1% of muscle mass annually, their muscle converts to fat. They have to work to convert that fat back to muscle. This entails resistance training (with diet changes).
Diet changes include sufficient protein (more than 0.8g/kg body weight) AND plenty of vegetables. Eating recommended amounts of vegetables reduces the risk of developing low muscle mass. This may be due to the alkalizing effect of vegetables since many other body functions create more oxidation and acid (breakdown of muscle mass, exercise, acid-promoting diets, stress, chronic inflammation, etc.)
In fact beans, legumes, and other plant-based proteins are also alkaline compared to animal proteins. So as we age, it becomes increasingly important to promote vegetables and plant-based proteins.
