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Flashback Friday: Increasing Protein Intake After Age 65

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What is the optimal source and amount of protein for senior citizens?
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A study that purported to show that diets high in meat, eggs, and dairy could be as harmful to health as smoking? See my video Animal Protein Compared to Cigarette Smoking (nutritionfacts....
Protein is so misunderstood. For more on the optimal amount of protein, see Do Vegetarians Get Enough Protein? and The Great Protein Fiasco (nutritionfacts... and nutritionfacts...)
Interested in learning more about the optimal source of protein? See the playlist at • The Truth About Protein
For more information on buffering the acid in our blood, see Testing Your Diet with Pee and Purple Cabbage (nutritionfacts....
And, for more on acid/base balance, see:
Stool pH and Colon Cancer (nutritionfacts...)
Protein Source: An Acid Test for Kidney Function (nutritionfacts...)
How to Treat Kidney Stones with Diet (nutritionfacts...)
The original video aired on August 24th 2016.
Have a question about this video? Leave it in the comment section at nutritionfacts.... and someone on the NutritionFacts.org team will try to answer it.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Image thanks to PublicDomainPictures via Pixabay.
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29 авг 2024

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Комментарии : 159

@vhehn 3 года назад

I AM 68. i havent eaten meat for 15 years. i still do the same construction work 40 year olds do and feel great. i take no medications. meat eating friends of mine have had heart bypasses and all take several drugs a day. "use it or lose it" is the truest statement ever made.

@SmippeHyrst 3 года назад

As if your own limited experience is somehow definitive.

@pbpb253 3 года назад

freethinker52 I wish to reiterate what the earlier reply said. Are they eating sensible portions of animal flesh, Pastured Eggs, small fish like sardines, along with broccoli, Cauli, mushrooms, leafy greens, avocado, fermented foods, OR are they eating the meat along with all the usual crap in a standard Western diet ?

@paul_burney 3 года назад

You may want to actually read the study cited and misrepresented in the video, they conclude: "there was also evidence that a low protein diet may be hazardous for older adults. Both high and moderate protein intake in the elderly were associated with reduced mortality compared to that in the low protein group, suggesting that protein intake representing at least 10% of the calories consumed may be necessary after age 65 to reduce age-dependent weight loss and prevent an excessive loss of IGF-1 and of other important factors. In fact, previous studies have noted that an increased protein intake and the resulting increase in IGF-1 may prove beneficial in older adults (Heaney et al., 1999), and the switch from the protective to the detrimental effect of the low protein diet coincides with a time at which weight begins to decline

@vhehn 3 года назад

@@paul_burney that is the most asked question asked of vegetarians by the clueless. "where do you get your protein?" i get as much protein as most meat eaters and way more than the minimum recommended amount. its the best kind. plant protein.

@pbpb253 3 года назад

freethinker52 Plant protein is NOT the best kind. If it works for you...great. It's far easier to obtain a complete amino acid profile by consuming high quality animal foods, and this will be done at a lower caloric total value because superfluous Carbs are not consumed along with the Protein. Anyone in the nutrition space not aligned or blinded by Vegan ideology will say the same thing. It's NOT debatable ! I notice you cleverly said vegetarians (and not Vegans) in your reply above, as you realise the benefits of dairy and eggs, which makes your case easier to argue. Of course, your results are your results, and no one can tell you definitively that you would do better on a different plan.

@davidhutchinson5233 3 года назад

I found when I trained I achieved better gains and quicker recovery with a plant based low to moderate protein intake. And ALL my protein was plant based. Beans, nuts, seeds etc.

@2paranoid2think 3 года назад

check out Dr. Milton Mills' lecture on protein. It's a great video and it completely makes sense. I used to lift weights regularly and saw a drastic improvement when I went vegan and I did not need protein powders.

@sugarplumk2381 3 года назад

@@2paranoid2think I’ve seen that lecture. Is that the one where he describes building and having too many materials? 👍

@2paranoid2think 3 года назад

@@sugarplumk2381 I think so. It's 1.5 hours long. I've sent it to so many people on vegan groups whenever someone is asking or worried about protein!

@wendywitchner7401 3 года назад

No steak or bacon since 1976. Still the same weight and lean muscle as I was 40 yrs ago- 🌱💪🏼 for decades! Wendy Walton- Vegan

@jonahsandsfitness9632 3 года назад

u can still eat steak if it’s lean

@user-fk8rb8ue5h 3 года назад

@@jonahsandsfitness9632 Absolutely. I don't know what all the fuss is about. There is nothing wrong with lean meats occasionally and fish and eggs and dairy. One thing I do believe is important, reduce the amount of saturated fat in the diet wherever it comes from.

@SawmillerSmith 3 года назад

@@user-fk8rb8ue5h I'm 72 years old and eat lots os saturated fat. How come I'm still alive and healthier then others my same age?

@pbpb253 3 года назад

Dennis Nowland why, why, why ? It's naturally present in animal foods and plant foods. Ancestral eating practices never excluded saturated fat naturally present in foods. Heck, I believe even the Okinawans cook their veggies in good ole LARD. I'll never understand why we thought it was a good idea.

@MayorBrownn 3 года назад

@@SawmillerSmith my grandmother lived to 94 and smoked multiple packs of cigarettes everyday since she was 13. Some people just get lucky. But your risk of cancer, heart disease, diabetes, etc.. is much higher.

@sharit7970 3 года назад

Thanks for doing the research and [re]posting!

@BethShearon 3 года назад

Thank you so much, this covers several areas over which people had argued with me because I eat only whole plants. I wish this could be part of the morning shows or something where the masses could see it every day

@vascoamaralgrilo 3 года назад

Thanks!

@kimdavis5631 3 года назад

Genius Dr. Greger!

@laurieanne9712 3 года назад

Dr. Joel Fuhrman has been saying this for years

@kimdavis5631 3 года назад

From studies or anecdotes?

@sugarplumk2381 3 года назад

@@kimdavis5631 He doesn’t say anything for the sake of it. Debate him or enlighten him if you think he has something wrong.

@kimdavis5631 3 года назад

@@sugarplumk2381 According to multiple randomized double-blind placebo controlled studies, Dr. Greger is the best, really great. Other doctors, losers, total disasters, everyone agrees, believe me.

@catiatorreslucena1806 3 года назад

Gratidão ❣

@jackrainwater7966 3 года назад

Niacin???

@BlackStar-ff2kn 3 года назад

What about calories ?

@lindapb6529 3 года назад

💜

@JoeSouth77 2 года назад

Interesting.

@truefuschniken 3 года назад

💗💗💗

@Mega7MoOodi 3 года назад

Thnx for Adds Arabic Language and u efforts Dr :)

@user-fk8rb8ue5h 3 года назад

I'm 66 now and I don't have diabetes or cancer or heart disease and I've eaten loads meat all my life. I'll just carry on as I am see what happens. Maybe, just maybe that there are factors that contribute to the aforementioned diseases? One thing is for sure I can't die before I'm 65. I do watch my weight have a low fat diet, eat plenty of fruit and veg and get plenty of exercise I don't drink I don't smoke. No more than average incidence of cancer et cetera in my family. . Comments please.

@Andrew-ug2cy 3 года назад

Same with chick peas?. Mushrooms..

@unclejake154 3 года назад

I have been eating plant based for five years. I've found that I'm sensitive to beans (I get a nettle rash on my arms sometimes within 1/2 hour after eating pinto beans, but it doesn't last too long, but is very irritating). Can a person on a plant based diet get enough protein without eating legumes? Of course I can eat more whole grain and seeds, to compensate, but this isn't practical right?

@rogerbmcdaniel 3 года назад

All beans, or just pinto beans? Also, don't forget lentils, which are chock full of goodness.

@unclejake154 3 года назад

@@rogerbmcdaniel Good morning. Seems to be pinto, chick and lentil so far. I have read that people usually aren't sensitive to all legumes.

@chikkmagneet 3 года назад

@@unclejake154 so black, kidney, red, white, navy, cannelini, lima beans dont cause the issue? Also wondering how you cook them. Are they from the can or bag? Do you cook them thoroughly or dont mind them being firm?

@unclejake154 3 года назад

@@chikkmagneet My staple beans were pinto, chick and lentil. I will have to do some testing to see if the white, cannelini, lima, kidney beans are a problem also. I tried black eyed peas and they are a problem. As for cooking. Lentils require very little cooking, kidney a lot. However, I have soaked pinto and chick overnight and then pressure cooked. I have also soaked over night and then drained and sprouted, and then cooked in a pressure cooker to the point of falling apart. Doesn't seem to matter. Now, as for sprouting lentils, I have done that but unfortunately I can't tell if they have caused a reaction because I also eat cooked beans at the same time. I have a couple of nut allergies too, but not too serious like the people who have peanut allergies. I am sensitive to brazil nuts. I've enjoyed the whole plant diet because it is very clean and natural and understood the problems that occur when vegans over compensate by eating too many processed foods and too much oil, but I could control that. However, without a good variety of legumes, it is really tough for me to get my necessary 55 or so grams of protein because I have to eat so much. I'm looking at introducing a bit of fish and shellfish into my diet unfortunately.

@BethShearon 3 года назад

@unclejake154 absolutely you can get enough protein without beans, one example is Thomas Tadlock's Smoothie Shred program (free) where he helps people build muscle and lose fat with plants and there are no beans required

@kitt7082 3 года назад

Wait, why is pasta lower than bread on that graph? Wouldn't bread be lower because it's less dense?

@Mercymurv 3 года назад

Could be the yeast that is acid-promoting.

@byNetak 3 года назад

Very interesting ! In the sport , they advise 1,8 g/kg of body (proteins). I prefer taking whey or vegan complement to reduce meat and acidity. From France

@sugarplumk2381 3 года назад

Whey is from dairy milk so it’s also acidic. Dr Greger recommendations avoiding it.

@byNetak 3 года назад

@@sugarplumk2381 yes i i know there is better. But i prefer use it to up proteins level, than eating more meat or eggs. Indeed, Whey need only 20g to get 17g of protein. For example , it needs 3 eggs so approximatly 180g of eating acid !

@jonahsandsfitness9632 3 года назад

Just eat lean meats and don’t over do it. Get the rest of your protein from other sources such as beans.

@byNetak 3 года назад

@@jonahsandsfitness9632 thanks for your feedback ! Why do you say to avoid it ? I don’t saw studies who show the Whey as dangerous

@jonahsandsfitness9632 3 года назад

@@byNetak I never said “avoid it” I just stated don’t rely on it as a protein source as there are many other foods you can get protein from.

@clm3436 3 года назад

Yep, the Old Testament prescribed eating bitter herbs (greens) when eating meat👍👍

@gustavcoetzee6837 3 года назад

Which book,chapter and verse? I would like to read it. Daniel 1 has the first dietary intervention on health

@doriehess5835 3 года назад

@@gustavcoetzee6837 genesis chapter 1 verse 21, I think, something like let seeds be your meat... that help?

@gustavcoetzee6837 3 года назад

@@doriehess5835 thanx

@clm3436 3 года назад

@@gustavcoetzee6837 ‪Exo.12:8‬ ‪And they shall eat the flesh in that night, roast with fire, and unleavened bread; and with bitter herbs they shall eat it.‬ ‪Num.9:11‬ ‪The fourteenth day of the second month at even they shall keep it, and eat it with unleavened bread and bitter herbs.‬

@vhehn 3 года назад

yea and the bible writers thought thunder and lightening was gods talking so no i wouldnt put much credence it what a primitive book of fables says.

@Eb11b 3 года назад

Wait, to build muscle, dont eat more protein, eat more vegetables? Ive been lied too!

@mrinalkundu1521 3 года назад

POW!!!

@lorah3005 3 года назад

👍#BoycottMeat and all other animal products, cruelty and exploitation in any way possible!

@pbpb253 3 года назад

Plant foods aren't cruelty free either. Guess we should all starve to death.

@lorah3005 3 года назад

@@pbpb253 Do the least harm. www.animalvisuals.org/projects/data/1mc

@jf1341 3 года назад

How do you explain diabetes and cancer among predominantly vegetarian populations like India.

@80slimshadys 3 года назад

Vegetarians still consume dairy and eggs and oils, both are highly carcinogenic and and they both contain high amounts of long chain saturated fat which is what creates insulin resistance

@ksitigarbha9787 3 года назад

Drink a lot of milk, eat a lot of ghee, butter, paneer, fry everything in oil. Overdo the spices and salt.

@80slimshadys 3 года назад

Air pollution causes cancer too and India has some bad air

@metabolic_jam 3 года назад

Vegetable oils, really doubt ghee has anything to do with insulin sensitivity though.

@80slimshadys 3 года назад

@@metabolic_jam Ghee has significantly more to do with insulin resistance. Ghee has more saturated fat and cholesterol than butter and definitely a higher long chain saturated fat content than vegetable oils that have less 15% saturated fat

@beoptimal8650 3 года назад

This is very bad advice Dr. Greger. Valter Longo also did a disservice to the people by publishing that research. I don't think people need to have animal proteins but you NEED MORE PROTEIN!!!!!!!!! 1.6g/kg for animal based proteins, and 15-20% more if you're plant-based. Get it from pea protein shakes, soy what ever you want, but INCREASE THE PROTEIN. Hopefully atleast one person sees this and makes a good change.

@StevenMorello 3 года назад

What evidence do you have that increased protein will be beneficial for longevity? I've heard dieticians recommend 1-1.1g/kg for sedentary vegans, which they said was around 10% higher than what is required for meat-eaters. If you are more active or trying to lose weight the suggestion is around 1.2-1.8g/kg or higher for omnivores. You can probably add 10% for vegans due to lower quality plant proteins. To my knowledge, the benefit for higher protein comes in old age, because having more muscle mass protects you somewhat from falls.

@verdigrissirgidrev4152 3 года назад

95 g of lost muscle per day - horrifying.

@brenosantana1458 3 года назад

@SawmillerSmith 3 года назад

I'm 72 and eat meat everyday if you consider eggs are meat And I have never taken drugs or been to a doctor since I was 13. I still have muscle mass. Im not fat with skinny bones either .

@2paranoid2think 3 года назад

do you understand how science works? Data? Medicine? Just because YOU are still alive eating animal products, doesn't mean it's healthy. These studies are calculating the RISKS associated with eating this poison. Just because cigarettes don't kill every smoker, doesn't mean it is healthy or remotely okay to smoke because of the RISKS. Please don't waste your time commenting your 2 cents when the video/conversation here is pertaining to actual scientific data.

@SawmillerSmith 3 года назад

@@2paranoid2think ive seen people who have followed the data and so far I haven't seen anyone who has stayed healthy. Many have already died.

@goratanemaorani5290 3 года назад

@@2paranoid2think Please don’t respond to them. Thank you for giving reasoning to nonsense.

@vhehn 3 года назад

Survivorship bias - Wikipedia en.wikipedia.org › wiki › Survivorship_bias Survivorship bias or survival bias is the logical error of concentrating on the people or things that made it past some selection process and overlooking those that did not, typically because of their lack of visibility. This can lead to false conclusions in several different ways. It is a form of selection bias.

@SawmillerSmith 3 года назад

@@vhehn That's so true, like the china study that came to the conclusion not eating meat makes a person healthier. Come to find out the study came to the wrong conclusion. Or like eggs would raise cholesterol. Again wrong conclusion. Or like tonsils where good for nothing, againt wrong conclusion. Or opioid drugs were not addicting. Again wrong conclusion .

@David-no7zi 3 года назад

I can't help but notice that the older vegans, McDougall, Barnard.... look emaciated and sickly, with what looks like sarcopenia well beyond their years. You can't tell us that plant protein is enough while the 'experts' results don't seem to demonstrate this. Quote research all you like but it's not what we see with our eyes. And I say this as someone who eats mostly plant based.

@SGast 3 года назад

I don't necessarily think they look sickly they just look skinny and that becomes associated with being sick and frail somehow. Especially when you are older, you will likely look more your age when you are skinnier as bodyfat helps to mask the appearance of wrinkles and saggy skin. McDougall is in his seventies after all and he looks like someone in his seventies. I know many people his age that look worse and others that look better. The important question though is how healthy is he and that I cannot answer.

@David-no7zi 3 года назад

@@SGast Yeah, it's perhaps a hard balance to strike. Agree that being very skinny in older age ages you. I'm open to going full vegan if I see see examples of it resulting in much better health over a completely unprocessed plant-strong with small amounts of top quality meat and a few organic eggs a week, but it's not what I'm seeing. John McDougall does does not look healthier and more vital than most men his age. Perhaps he could look better if he ate higher protein vegan foods like beans and tofu, and did some resistence training - who knows. I'd argue that your average overweight 70-something actually overall looks healthier and robust than Dr McDougall does.

@David-no7zi 3 года назад

@@JoAnn_Vegan_USA " I think the vegan drs you mention look and act a lot healthier than my patients on the standard Western diet."

@LindaR423 3 года назад

These days we're so used to seeing overweight and obese people that they might look more normal to us than people who are of normal weight.

@David-no7zi 3 года назад

@@LindaR423 I agree completely; I've known several instances of younger folk of healthy weight who were deemed 'too skinny' by their co-workers who were obese and encouraged to lose weight.

@sooooooooDark 3 года назад

0:58 ppl who eat 6-10% protein look like they went thru chemo tho 😥 doesnt need be super much higher but thats definitely not adequate

@C0ntr3y 3 года назад

10% at 2000 calories is 50g of protein which is adequate for most people (people who only eat 2000 calories a day usually don't weigh that much so 50g is definitely adequate for them). If you eat more calories (like most people do, especially physically active people) you can get adequate protein even at 6%.

@sooooooooDark 3 года назад

@@C0ntr3y well nice paper knowledge right there ever seen ppl who eat that way? like fruitarians? they r just skin and bones the rda of 0.83g/kg is based on omnivore diet which is slightly more bio available and got a better aminoacid profile (try meeting rda of lysine on vegan diet @ 6% protein with whole foods...not gonna happen)

@sooooooooDark 3 года назад

@Steven L. which means u dont eat 6-10% protein...

@C0ntr3y 3 года назад

@@sooooooooDark You can hit your lysine target with 620 calories worth of kidney beans, which is 40g of protein. For a 2000 calorie diet, 40g of protein is 8% of total calories. At that rate you would have to eat 2666 calories, if you want to get adequate lysine while staying at 6% of total energy from protein. Nothing unheard of, it's a regular intake for anybody who does physical activity. You would have to purposely eat foods that contain (almost) 0 protein (like most fruits) to stay at 6%. You're making up random standards for no reason.

@sooooooooDark 3 года назад

@@C0ntr3y err if u eat 620 calories from kidney beans ull most likely eat more than 6 (or even 10%)of total calories...i dont understand ur point 😊 what i meant was that if u eat that little (6-10%) ull look like ausschwitz after a few years 🙃

@SmippeHyrst 3 года назад

In the news - cheese and lamb help prevent Alzheimer's and age-related cognitive decline.

@2paranoid2think 3 года назад

the only way those studies are able to make those claims is after they make about 10 statistical adjustments in the data. Happens all the time.

@SmippeHyrst 3 года назад

@@2paranoid2think And I suppose there're zero such alleged "adjustments" with each & every nutritional study whose results the vegan fraternity find agreeable.... yawn.

@2paranoid2think 3 года назад

@@SmippeHyrst well then clearly you don't know how to research or read data, because there are decades of studies with millions of subjects that support a plant based diet.

@pbpb253 3 года назад

Lizzy W. BULLSHIT Poor quality associative rubbish. Virtually every single civilisation includes animal foods in varying quantities. This should tell you something. Somehow, you Plant Based advocates wish to reinvent the wheel, largely because of some misplaced moral superiority. It's almost astounding how disconnected you guys are from nature.

@universalsoldier2293 3 года назад

@@pbpb253 No worries, mate. A PB diet isn't a requirement. You are free to eat anyway you want. And you can keep your own moral superiority intact claiming that you got one more over on those disconnected vegans. Everyone wins!