4th Edition 2026

Plant-Protein-Rich Diets May Support Healthy Aging in Women

Published on: May 16, 2025

A Tufts University-led study suggests that women who consume higher amounts of protein—particularly from plant-based sources—are less likely to develop chronic diseases and more likely to maintain good health as they age. The research, conducted by the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and published on January 17 in The American Journal of Clinical Nutrition, examined data from over 48,000 women.

Using self-reported dietary data, the researchers found that women who ate more plant-derived proteins—such as those found in fruits, vegetables, bread, beans, legumes, and pasta—experienced notably lower rates of heart disease, cancer, diabetes, and cognitive or mental health decline compared to those who consumed less.

Protein intake during midlife was associated with better health outcomes later in life. We also discovered that the source of protein is important. Diets centered on plant-based protein with a smaller portion of animal protein appear to support healthier aging and longer survival.

The findings come from the long-running Harvard Nurses’ Health Study, which tracked female healthcare professionals from 1984 to 2016. Participants, aged 38 to 59 at the study’s outset, were all considered to be in good health at the beginning.

The research team, including senior author Qi Sun of the Harvard T.H. Chan School of Public Health, analyzed food frequency questionnaires completed every four years to calculate protein intake. They used the Harvard University Food Composition Database to determine protein content in each food and totaled the intake across all foods consumed.

They then compared the diets of women who remained free of 11 chronic conditions and preserved good physical and mental health to those who did not. Women with higher plant-based protein intake—defined in 1984 to include protein from bread, vegetables, fruits, cereal, baked goods, pasta, nuts, beans, peanut butter, pizza, and mashed potatoes—were 46% more likely to remain healthy into old age. In contrast, those who consumed more animal-based protein, including beef, poultry, milk, seafood, and cheese, were 6% less likely to maintain good health.

Women with higher animal protein intake experienced more chronic conditions and did not gain the physical benefits typically associated with protein.

Although animal protein showed a modest association with fewer physical limitations in older age, plant protein had a stronger and more consistent link with better mental health and overall well-being. Particularly for heart health, greater plant protein intake was connected to lower LDL cholesterol, blood pressure, and improved insulin sensitivity. Conversely, high animal protein intake correlated with elevated LDL, blood pressure, and insulin-like growth factor levels—associated with several cancers.

Dairy protein sources such as milk, cheese, pizza, yogurt, and ice cream were not significantly linked with better health outcomes in later life.

Researchers noted that the health benefits tied to plant protein may stem from the broader nutrient profile of plant-based foods. These foods are rich in dietary fiber, essential micronutrients, and polyphenols—beneficial compounds that contribute to health beyond protein content alone.

Ardisson Korat emphasized the need for further research in more diverse populations, as the Nurses’ Health Study participants were predominantly white women in healthcare professions. To build a more comprehensive understanding, studies should include more demographically and socioeconomically diverse groups,” he said.

The study supports dietary recommendations that prioritize plant-based proteins—such as those from fruits, vegetables, nuts, and seeds—while still incorporating some animal protein sources like fish to ensure adequate intake of nutrients such as iron and vitamin B12.

Increasing plant protein intake during midlife plays a key role in promoting healthy aging and maintaining good health into older age,” Ardisson Korat concluded.

Source: https://now.tufts.edu/2024/01/17/diets-rich-plant-protein-may-help-women-stay-healthy-they-age

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