{"id":1202,"date":"2014-03-06T09:41:55","date_gmt":"2014-03-06T16:41:55","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=1202"},"modified":"2017-10-11T16:41:29","modified_gmt":"2017-10-11T23:41:29","slug":"do-high-protein-diets-cause-early-death","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/do-high-protein-diets-cause-early-death\/","title":{"rendered":"Do High Protein Diets Cause Early Death?"},"content":{"rendered":"

All food is not created equal. The burger served to you at McDonald\u2019s is not the same as the organic, free-range patty you grabbed at your farmer\u2019s market.<\/p>\n

The foods you eat, should never been viewed in isolation. Just mashing together proteins, carbs, and fats in the meal can change the way you look, but the selections<\/i> also might make a difference in your overall health. A meal consisting of vegetables, grains (if you have no issue with them), and high sourced protein is different than some curated meat pilled on a butter bun, with mayo added as a \u201cfat\u201d source.<\/p>\n

A body that exercises\u2014specifically with weights\u2014is different than one that does not. It processes foods differently, ages differently, and protects (although can\u2019t completely prevent) the body against a variety of health problems, such as diabetes, heart disease, and yes\u2014cancer.<\/p>\n

And a study that compares behaviors and tries to draw conclusions\u2014when those behaviors are not<\/i> controlled\u2014should be used as a platform to ask better questions, not provide wide-sweeping, inaccurate answers.<\/p>\n

This all sounds like common sense. When you read each one, you probably sit nod your head and don\u2019t blink an eye.<\/p>\n

But now it\u2019s time to blink. Maybe twice.<\/p>\n

A study in the journal Cell Metabolism<\/i> published research<\/a> that suggested\u2014as headlines would have you believe\u2014that eating a high protein diet in midlife (50 to 65) is linked to premature death. Or more boldly: high protein is as bad as smoking.<\/p>\n

Choose your salacious headline, but the moment the information hit the mainstream, you could hear cows rejoicing and protein powder stock plummeting.<\/p>\n

This study\u2014like many others\u2014has its flaws and unsubstantiated claims. But the study design (which was pretty good) did reveal a few things you might want to know about the protein in your diet.<\/p>\n

Why You Should Still Eat Protein (And Should Not Overreact)<\/b><\/h2>\n

Let\u2019s get the worst news out of the way. It\u2019s irresponsible to blindly claim, \u201cHigh protein leads to premature death.\u201d Or say it\u2019s as bad as smoking. That\u2019s not <\/i>what the study found. If it were true I\u2019d run around the streets screaming at the top of my lungs, and try and go door-to-door and let the world know I\u2019d made a mistake. But that\u2019s not the case. Why? For starters, the study was epidemiological, meaning the design made it impossible to make that type of claim. For those of you who don\u2019t have a background in research (or simply don\u2019t care), this how these studies work: They take information (\u201cdata\u201d) after the fact<\/i> and then try to draw conclusions.<\/p>\n

Understanding Epidemiology: From Nutritionist Alan Aragon<\/b><\/p>\n

People have to remember that observational data (as opposed to controlled intervention data) is good for generating questions, not answers. It should be made very clear that the outcomes were determined via dietary recall, which is notoriously unreliable. Establishing cause-and-effect is impossible in epidemiology, which is uncontrolled and subject to multiple confounding variables (think of the implausibility of things like meat or eggs being linked to diabetes – yes, we’ve seen that in observational research). <\/i><\/p>\n

This is not a causational study. Based on the way the study was designed, it\u2019s impossible and irresponsible to say, \u201cBehavior A leads to Result B.\u201d That doesn\u2019t mean we can\u2019t learn anything from the results, but it does mean you can keep chewing on your steak as you read this.<\/p>\n

What Did The High Protein Study Really<\/em> Discover? <\/b><\/h2>\n

The study isn\u2019t without merit. It was actually well designed, and the problem was less about the research and more about the shock-and-awe headlines they inspired. (Lesson as always: Let\u2019s read the studies before we draw over-arching conclusions.)<\/p>\n

The study split the participants into three groups: High protein (more than 20% of their diet), low protein (below 10%) and a middle group (because it\u2019s nice to have someone who\u2019s neutral).<\/p>\n

Once the groups were established, they assessed what happened to these people over the course of 18 years and looked to see if any serious health factors\u2014such as disease or death\u2014was influenced by protein intake. Everyone in the study was either in a group of 50 to 65 year olds, or 65+ years of age.<\/p>\n

The study found eating higher amounts of protein led to an increase in IGF-1 (insulin-like growth factor), a hormone that is usually associated with building muscle. In reality, IGF-1 is linked to any type of cell growth.<\/p>\n

The study suggests (from a correlational standpoint) that eating more animal protein led to an increase in IGF-1, and that those increases linked to the mortality rates of those in the study. In other words, higher protein showed higher death rates for those between 50 and 65, but also showed improved<\/i> lifespan after<\/i> you turned 65.<\/p>\n

If anything, this study opens the door for more research to determine the role between IGF-1, high protein, and mortality for those aged 50 to 65. There\u2019s more evidence to suggest that high protein is linked to increases in IGF-1, and it\u2019s probably worth more studies to understand why high protein and IGF-1 might play a negative role for that 15 year span, but then be a benefit for those older than 65.<\/p>\n

What the study did not<\/i> find was anything to confidently suggest that high protein = more death. Or that high protein is as bad as smoking. In fact, the geniuses at Examine.com did their own review of this study<\/a> and found that this research suggests a \u201c2 to 4-fold increase in mortality\u201d compared to a 20-fold<\/i> increase in lung mortality for smokers. Big difference.<\/p>\n

What Can We Learn from the High Protein, Early Death Study<\/b><\/h2>\n

Let\u2019s start by doing what\u2019s most important: We do not know if eating high protein leads to an earlier death. There\u2019s nothing new to suggest that is a fact.<\/p>\n

\u201cThe idea of laying blame on a single dietary factor such as protein intake in the pathogenesis of cancer – or any disease for that matter – is absurd,\u201d adds Aragon. \u201cThe adverse potential of not getting enough protein (sarcopenia, compromised glucose control, lower immunity, brittle bones), especially in the aging population, far outweighs the risks of getting too much.\u201c<\/p>\n

If anything, we\u2019re only left with more questions than answers, which really is a byproduct of how science works. Discover one piece of information, which creates new questions, and then follow-up research can help us learn more.<\/p>\n

To help you eat protein with more ease, some of the flaws are very easy to identify.<\/p>\n

There was no consideration of food sourcing. No consideration of exercise. No looking at what other<\/i> foods the participants consumed.<\/p>\n

Yes\u2014the researchers will point out that they controlled for carbs and fats. But again, this was just bottom line and didn\u2019t consider what types of food were consumed. Would anyone doubt that green + grains + organic chicken \u2260 fast food burger + mayo + fries?<\/p>\n

Those macronutrients (proteins, carbs, and fats) could be matched in those two meals, but if two different people ate those identical meals year-over-year for 18 years, I\u2019m pretty sure I know whom I would bet on for better health.<\/p>\n

More importantly, \u201cthere was no\u00a0statistical accounting for confounders that I could find, and this is a huge issue in any study,\u201d says Dr. Brad Schoenfeld, author of The Max Muscle Plan<\/i>.<\/p>\n

Consider the following analysis from Schoenfeld, and it quickly becomes obvious why the conclusions are overstated:<\/p>\n

\u201cThe researchers are lumping\u00a0\u2018animal protein\u2019 into an\u00a0entire group, but it very well could be other aspects of the diet that\u00a0are having the impact other than protein.\u00a0Were the meats processed? If so, could be something in the processing.\u00a0How were the meats cooked? Could be\u00a0due to carcinogens from overcooking the meats. What was the fat content and breakdown of the fat profiles (i.e. saturated,\u00a0MUFA,\u00a0PUFA)? This could be an issue. What about total caloric intake? There are so many potential confounding issues that\u00a0it makes\u00a0drawing any conclusions extremely difficult. Simply looking at data from observations can be very misleading.\u201d<\/i><\/p>\n

Schoenfeld was also quick to point out that most people who eat red meat tend to consume it at fast food restaurants. (Just look at the sheer volume of sales to understand how much red meat is devoured at all of these establishments.) And while it\u2019s not a hard rule, most people who eat fast food consistently have other lifestyle factors that could impact overall health.<\/p>\n

Maybe the most important takeaway is an increased awareness that the needs of your body might change during different phases of your life.<\/p>\n

The main thing we have to realize\u2014or at least entertain\u2014is that the things that make us ‘jacked’ or ‘ripped’ may not also be the best thing for longevity,\u201d says nutrition researcher, Brad Pilon, author of Eat Stop Eat<\/i>. \u201cEven optimal health guidelines when you’re young may not be the best for longevity, as longevity is all about maintaining a status quo by reducing cumulative cellular damage and debris.\u201d<\/p>\n

Pilon suggests that the biggest push from this research could be a greater investigation into whether there simply might be different protein needs throughout your life cycle.<\/p>\n

The response is not necessarily to overreact and cut all protein, but instead consider what your body needs given it\u2019s activity levels and goals, and then consider the sourcing of your foods and all other factors that lead to health.<\/p>\n","protected":false},"excerpt":{"rendered":"

All food is not created equal. The burger served to you at McDonald\u2019s is not the same as the organic, free-range patty you grabbed at your farmer\u2019s market. The foods you eat, should never been viewed in isolation. Just mashing together proteins, carbs, and fats in the meal can change the way you look, but […]<\/p>\n","protected":false},"author":4,"featured_media":1203,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[162,164,161,163,454],"class_list":["post-1202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-high-protein-and-death","tag-high-protein-and-smoking","tag-high-protein-diet","tag-nutrition-research","tag-research","bf-level-all-levels"],"yoast_head":"\nDo High Protein Diets Cause Early Death?<\/title>\n<meta name=\"description\" content=\"A recent study suggests that a high protein diet is as bad as smoking and could cause early death. 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