The results of a new study may give you a reason to make a three-bean salad or snack with hummus.
According to a report published in the British Medical Journal (BMJ), protein-rich diets, particularly plant proteins, are linked to a lower risk of premature death. The study said that diets consisting of plant proteins including beans, lentils, and nuts can reduce the risk of premature death, while swapping meat for a plant protein could increase its longevity.
A group of researchers from Tehran University of Medical Sciences in Iran and Harvard University reviewed 32 studies on this topic. The authors found that a high intake of total protein decreased the risk of death from all causes and cardiovascular disease. The researchers stated that one reason for this could be that this type of diet has beneficial effects on cholesterol and lipid profiles, blood pressure, and blood sugar, which are all risk factors for diabetes and heart disease. .
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Beans and other legumes are a good source of plant-based protein.
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“These findings have important public health implications, as plant protein intake can be increased relatively easily by replacing animal protein and could have a major effect on longevity,” the researchers said in a statement. An additional 3 percent of plant protein energy a day was associated with a 5 percent lower risk of death from all causes, according to the study.
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If you are looking to increase your intake of plant-based protein, the American Diabetes Association recommends eating foods like quinoa, beans, chickpeas, lentils, and edamame beans. Adding certain vegetables such as peas, broccoli, and spinach can also be beneficial when trying to increase your intake of plant-based protein.
