Swapping Red Meat Protein for Plant Protein Linked to 34% Lower Risk of Death in Japan Study

Replacing just 3% of daily calories from red meat protein with plant protein was linked to a 34% lower risk of death in a study of 70,696 Japanese adults. The same swap was linked to 39% fewer cancer deaths and 42% fewer deaths from cardiovascular disease.

Researchers at Japan's National Cancer Center in Tokyo, led by Dr. Sanjeev Budhathoki, followed men and women aged 45 to 74 in the Japan Public Health Center-based Prospective Study from the late 1990s to the end of 2016, recording 12,381 deaths. The findings are published in JAMA Internal Medicine.

People who ate the most plant protein had a 13% lower risk of death over the study than those who ate the least, with the link strongest for heart disease and stroke. Replacing processed meat protein with plant protein was linked to an even bigger 46% lower risk of death. Total animal protein showed no clear link either way.

As Healio reports, the authors wrote:

Our study suggests that encouraging diets with higher plant-based protein intake may contribute to long-term health and longevity.

Tofu, edamame, beans, lentils and whole grains are simple ways to make the switch.

The results echo last year's US research that linked meat protein to a 61% higher risk of dying from heart disease and nuts and seeds to a 40% lower risk, and earlier work showing plant protein works for building muscle too.

Plant protein keeps proving itself as the smart swap.