Eating Less Protein, Not More, May Help You Live Longer

The debate over high-protein versus low-protein diets has intensified as wellness trends push protein consumption to new heights. From gym-goers chugging protein shakes to the rise of meat-heavy ketogenic diets, the emphasis on protein as a pillar of health is stronger than ever. Yet, regions known as Blue Zones—areas where people consistently live past 100 years—tell a different story. These long-lived populations consume significantly less protein, primarily from plant-based sources, than the Western average. So, is a low-protein diet the key to longevity?

The Blue Zones diets

Blue Zones, identified by National Geographic researcher Dan Buettner, include regions such as Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, CA in the US. Across these areas, a common dietary pattern emerges: high consumption of legumes, whole grains, and vegetables, with minimal animal protein.

Blue Zones

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Okinawans, for example, derive only about nine percent of their calories from protein, primarily from soy-based foods such as tofu and miso. The Nicoyan diet follows a similar pattern, relying on beans, squash, and corn tortillas for sustenance. Even in Sardinia and Ikaria, where dairy plays a larger role, protein intake remains modest compared to the high-protein norms of Western diets where protein, much of it from animal sources, makes up about 16 percent of calories.

What the science says

Recent research supports the Blue Zones approach. A study published in Cell Metabolism found that middle-aged adults who consumed high amounts of animal protein were four times more likely to die from cancer and had a 75 percent increased risk of overall mortality compared to those on low-protein diets. However, this risk was not observed in individuals over 65, suggesting that protein needs may increase with age.

Valter Longo, a leading researcher on aging and the author of The Longevity Diet, has advocated for moderate protein intake, particularly from plant-based sources. Longo says protein restriction can activate pro-longevity pathways, explaining it’s not about eliminating protein but about the source and the timing.

Animal protein, particularly red and processed meat, has been linked to an increased risk of chronic diseases. The World Health Organization classifies processed meats such as bacon and sausage as Group 1 carcinogens, meaning they have a definitive link to cancer. Additionally, diets high in animal protein have been associated with an increased risk of heart disease due to their saturated fat and cholesterol content.

Conversely, plant-based proteins—such as beans, lentils, and nuts—offer fiber, antioxidants, and polyphenols that help reduce inflammation and support gut health. A study published in JAMA Internal Medicine found that replacing just three percent of animal protein with plant protein reduced the risk of premature death by 10 percent.

A low-protein diet has also been linked to reduced risk of type 2 diabetes and kidney disease. High-protein diets, particularly those rich in animal protein, place additional strain on the kidneys and may accelerate the progression of kidney disease. The National Kidney Foundation recommends plant-based protein sources for individuals at risk, noting that they produce fewer waste products that tax the kidneys.

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Additionally, research from Harvard T.H. Chan School of Public Health found that high consumption of red meat, particularly processed varieties, increased the risk of type 2 diabetes by 20 percent. Meanwhile, plant-based proteins, such as nuts and legumes, were associated with improved insulin sensitivity and lower blood sugar levels.

Muscle maintenance without meat?

One of the biggest concerns surrounding a low-protein diet is muscle loss. However, research suggests that adequate plant protein combined with resistance training is sufficient to maintain muscle mass. In a study published in the American Journal of Clinical Nutrition, researchers found no significant difference in muscle-building between individuals consuming animal protein versus plant protein, provided that total protein intake was adequate.

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This aligns with the Blue Zones, where elders maintain high levels of physical activity despite lower protein intake. Sardinians, for instance, engage in daily walking and manual labor well into old age, while Okinawans practice tai chi and gardening—both of which contribute to muscle retention and overall vitality.

What this means for the average diet

“Protein contains the same 20 amino acids, regardless of where it comes from,” says nutrition expert Christopher Gardner. “It isn’t the amount of protein consumed as much as the proportions of amino acids, which make up proteins, that matter most.”

While Blue Zones residents naturally follow low-protein, plant-forward diets, shifting away from the Western emphasis on high protein may require a mindset change. Many nutrition experts now advocate for a “protein redistribution” approach, where total protein remains moderate but leans heavily toward plant-based sources.

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“A lot of people think that plants don’t have enough total protein to meet human requirements,” Gardner says. “But the truth is vegetarians and vegans usually meet and exceed their protein requirement as long as they’re eating a reasonable variety of foods.”

And, he says, there are things to consider: “Animal foods don’t have fiber, and plant foods generally don’t have saturated fat. In this sense, it’s actually more beneficial to choose plant foods over animal foods.”