Eating less protein may be the key to living longer and staying healthier, according to new research that challenges one of the most common assumptions about healthy living.
From protein powders to protein-packed cereal bars, "proteinmaxxing" — a trend in which people consume a high amount of protein — has become one of the biggest wellness trends of the decade. But as the world's population ages, new research suggests that eating less could be a smarter route to a longer, healthier life.
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After analysing over 300 studies, researchers at the University of Wisconsin-Madison in the United States found that while official guidelines often suggest a high-protein diet, emerging evidence indicates that lowering protein can actually reduce age-related diseases, such as diabetes and cancer.
As the world’s population grows ever older, it is becoming increasingly imperative to identify interventions that can promote healthy ageing and reduce the burden of age-related disease.
“It's absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals,” said Dudley Lamming, the study’s author, in a press release.
“But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences,” he added.
The study found that a low-protein diet improves metabolic function by reducing fatty tissue, increasing energy expenditure and improving blood sugar stability.
In human and animal studies, eating a lower-protein diet led to better blood sugar control and less body fat, even when individuals ate more total calories.
This is largely driven by a "protective hormone" called FGF21, which increases when protein is low and helps the body burn energy more efficiently.
The researchers found that consuming less protein helps the body switch into a "repair and cleanup" mode called autophagy. This process helps the body remove "cellular trash," like broken proteins and damaged parts, which keeps cells youthful.
However, the study emphasises that a low-protein diet is not for everyone. Certain groups should avoid protein restriction, including pregnant women and growing children who need protein for development, elderly people, and those recovering from major injuries.
How much protein is recommended?
The European Food Safety Authority (EFSA) and the World Health Organization (WHO) set the population reference intake at 0.83 g per kilogram body weight per day.
Both agree that an intake twice the population reference intake is considered safe and stress that evidence for the effects of very high protein intake remains controversial.
EFSA also notes that there is insufficient data to determine specific protein requirements for older adults, and recommends that they consume at least the same amount of protein as younger adults.
"Recent recommendations have encouraged people to eat more protein, but they've also encouraged people to exercise more," Lamming says.
"We probably need to personalise protein recommendations based not just on age, but also on how physically active people are."
The authors concluded that while many people currently eat far more protein than necessary and could benefit from restriction, clinical researchers must still work to design "suitable diets for individuals" based on their personal health and lifestyle factors.
