We've talked about protein before, but what we want to talk about today is a consideration for how much protein we need as we age. As we age, our bodies naturally go through some changes that make adequate protein intake important.
Join us to hear more.
There are a number of reasons to increase our protein intake as we age. One is that we naturally start to lose about 3–8% of our muscle mass per decade after age 30, and it speeds up after 60. Protein helps slow that loss and supports muscle strength, balance, and overall mobility.
Also, our bodies don't absorb protein as efficiently when we get older, which means we need more protein to maintain the same functions — like repairing cells, supporting our immune system, and building enzymes and hormones.
And, higher protein intake is linked to better bone health, energy and independence. It can help reduce the risk of falls and fractures by keeping muscles strong.
So, how much is enough as we get older? Most agree that 1-1.2 grams of protein per kilogram of weight is a good target. That means about 70 grams for someone who weighs 150 pounds. (The target for younger adults is more like .8 grams per kilogram, or 55 grams for a 150 pounder.)
Dr. Fuhrman, one of our favourite WFPB doctors, suggests looking at our protein needs a little differently. He suggests 30 grams of protein per 1000 calories for older adults.
We like this because it is a clever way to adjust our protein needs based on our activity level without doing a lot of "grams-of-protein" counting. A 150 pound 60 year old who still has a very active lifestyle will need not just more calories, but also more protein than one who isn't as active. And that active person will naturally eat more calories to have the energy and stamina needed to support their lifestyle providing that will provide the extra protein they need.
And Dr. Fuhrman points out that if you eat a wide variety of whole plant foods, the meals average 35-40 grams per 1000 calories, so you don't need to put a lot of attention on counting the protein in your meals. Just keep your meals balanced with plenty of beans and lentils (9 grams / half cup), whole grains (3-10 grams / half cup) and, surprisingly, with dark leafy greens that contribute more than I thought.
Even though greens only have about 2.5 grams per half cup, they have so few calories that we can eat larger amounts without getting full. When we look at the amount of greens we eat in a day, with our large salads and portions of cooked greens, it's at least 4 cups, so that's another 10 grams there.
An interesting side note about eating lots of greens is that there's no threshold to the benefit we get from eating more greens. The more we eat, the more the benefits. With most other foods like blueberries, mushrooms or onions, once we eat a certain amount, the amounts that threshold don't increase the benefits we see in our health.
Nuts and seeds have high levels of protein, 10-14 grams / half cup. But we always suggest eating no more than 3 tablespoons a day because they're higher in fat too, and if you're watching your weight, eating more than that can increase weight gain.
The last thing we'll say about protein is that not all protein is created equal. We've mentioned it before. But to say it again, what the research shows is that protein from animal sources creates greater acidity in our bodies than plant protein.
Because our blood pH needs to stay around 7.4, which is slightly alkaline, when we eat foods that increase the acid load, our bodies have to work harder to buffer that acid. And it uses calcium (from bones) and magnesium (from tissues) to neutralize it.
So, the greater acidity impacts our bone health, muscle tissues breaking down and it also causes more inflammation, which is linked to many chronic diseases.
And the animal sources of protein bring with it saturated fat and cholesterol which we don't need and, good for our health, don't exist in the plant protein.
In summary then, it's good to ensure we have adequate protein in our diets as we age, which is easy to do with a WFPB diet.
The recipe this week is Tangy Cabbage & Apple Sauté. Subtly flavored with mustard and apple cider vinegar, it's a wonderful side dish to beans, lentils, and we even had it with our bean burgers.
To your Amazing Health,
Connie and Bill
Tangy Cabbage & Apple Sauté (Serves 2-4) adapted from Forks Over Knives
- 6 cups cabbage, thinly sliced
- 2 cups sweet apple, thinly sliced
- ½ medium red onion, sliced in half moons
- 1 tablespoon apple cider vinegar
- 1 tablespoon Dijon mustard
In a large nonstick skillet cook cabbage, apple and red onion over medium heat 3 to 4 minutes until wilted and tender. Add 1 to 2 tablespoons of water as needed to prevent sticking.
Add vinegar and mustard and toss to coat.
Serve and enjoy