Plant-based alternatives contain twice as many additives as animal products

 A first-of-its-kind study of supermarket products has found that in total the plant-based items sampled contained twice as many food additives as the animal-based equivalents.

Overall, the plant-based products contained more additives, more ingredients and more E-numbers than their animal-based counterparts.

A team from the Institute for Optimum Nutrition in London (a provider of university-accredited courses in nutrition) led the research which is published today in the peer-reviewed journal, Food Additives & Contaminants: Part A.

Joseph Whittaker, Vivienne Alexa Robinson and Elouise Redmayne looked at 71 like-for-like pairs of animal-based and plant-based products from an unidentified supermarket, that were available on the shelves in late-October 2025.

The team matched the products with each other based on a variety of factors such as the ingredients, packaging, and size, to achieve the closest match possible. So, for instance, almond milk was paired with normal milk, vegan brownies with dairy-based brownies, and plant-based meat with regular meat. Other products included were lasagne, coleslaw, pesto, mayonnaise, yoghurt and cake.

The product range used was marketed as plant-based, but all the products were also vegan.

Overall, results showed:

• the total number of food additives in the plant-based products was 199 compared with 100 in their corresponding animal-based equivalents.
• the total ingredients in the plant-based range was 1,566. In the animal-based range, it was 1,110.
• there were 39 E-numbers in the plant-based range and 31 in the animal-based set. (In total, 50 E-numbers were identified, of which 20 appeared in both groups.) E numbers are universal codes used across the European Union and the UK to identify approved food additives on ingredient labels. They ensure uniform communication across languages for substances—such as preservatives, colors, and thickeners

Across additives, ingredients and E-numbers, the difference between plant-based and animal-based was most stark in dairy, meat and fish products and their plant-based replacement.

“We found roughly twice as many food additives in the total sample of plant-based products compared to animal-based ones: 199 versus 100,” states senior author Joseph Whittaker, a lecturer at ION.

“However, even though we found that plant-based products had more food additives this does not necessarily mean an increased health risk. First, we only analysed one product range so we can’t make generalisations to all plant-based products. Second, we didn’t assess the quantity or concentration of food additives used, nor how much or how often people eat these products, so, essentially, we don’t know the level of exposure of food additives from these products. And last, all food additives used in these products have passed UK food safety regulations.”

Plant-based eating is on the rise. UK survey data shows a trend of declining meat consumption - from 103.7 to 86.3 g per capita per day in the decade to 2018–2019*. US dietary survey data reveals that the proportion of adults consuming a plant-based diet increased from 14.4% to 17.2% between 1999–2000 and 2017–2020**. And a Flemish study found that the number of adult ‘flexitarians’ rose from 5.3% to 9.2% from 2011 to 2020***.

Joseph adds: “Our study comes at a particularly important time as plant-based diets are increasing in popularity and more people are turning to plant-based alternatives products, but people are also concerned about the number of food additives in their food. This is known as the ‘clean label trend’. They are also trying to avoid ultra-processed foods and their potential negative effects upon health, although our study wasn’t focused on this.”

The main limitation of the research carried out was the limited sample of products used – from just one supermarket range.

The author team suggest future research should aim to see if the findings are replicated in other product ranges, including different brands and products available in other countries. “If future findings are consistent with ours, we could start to generalise more about plant-based products and be more certain in our conclusions,” Joe adds.

“One really interesting area that our study did not assess is the level of processing of plant-based products” he concludes. “It may be the case that many of these products are highly processed, and people switching to a plant-based diet and using a lot of these products, may end up on a highly refined diet. I think further research should test this, particularly as these diets are so popular now.

“I would argue that plant-based dieters should focus on whole-foods that are naturally plant-based, rather than trying to replicate animal-based foods. By necessity many plant-based alternative foods use food additives and refined ingredients, as foods like plant-based meat do not exist in nature.”

 

Drinking juice, soda during childhood increases the risk of adult high blood pressure

 Research Highlights:

• In a study that spanned 25 years, people who drank more sugary beverages and fruit juice beginning in childhood had a higher risk of developing high blood pressure than those drinking less.
• Substituting one serving per day of sugary beverages with whole fruit, milk or water was associated with a lower risk of high blood pressure. Also, replacing fruit juice with whole fruit was associated with a lower risk.

Drinking fruit juice and sugar-sweetened beverages from childhood through adulthood may be linked to an increased risk of developing high blood pressure as an adult, according to new research published today in the American Heart Association’s flagship journal Circulation.

“Dietary habits in early life can have lasting health consequences,” said senior study author Vasanti Malik, Sc.D., M.Sc., an associate professor and Canada Research Chair in Nutrition and Chronic Disease Prevention in the department of nutritional sciences at Temerty Faculty of Medicine at the University of Toronto, and an adjunct faculty member in the department of nutrition at the Harvard T.H. Chan School of Public Health in Boston.

”High blood pressure is also emerging earlier in life, with growing rates being seen in younger adults, in children and adolescents, which highlights the importance of early detection and prevention,” she said.

High blood pressure can lead to other serious health conditions or events, such as heart attack and stroke. While some risk factors for blood pressure such as family history, age, gender and race cannot be changed, unhealthy lifestyle factors, such as lack of physical activity, smoking and poor diet, can increase the risk of high blood pressure.

The analysis included more than 25,000 participants from a study of U.S. youths. Participants reported how often, on average, they consumed sugar-sweetened beverages, including sodas, punches, lemonades, teas and sports drinks; fruit juice and whole fruits. They also reported their intake of other foods and beverages typically consumed and their body measurements and habits, such as physical activity and smoking, via questionnaires completed every 1 to 4 years.

Researchers estimated the associations of total fructose and sugar-sweetened beverages, fruit juice and whole fruit intake with self-reported high blood pressure diagnoses. They also developed models of the effect of substituting sugar-sweetened beverages or fruit juice with whole fruit, milk and water. Participants were followed for up to 25 years.

What are the key results of the analysis?:

• Participants who drank two or more servings of sugar-sweetened beverages per day had a 52% higher risk of later developing high blood pressure compared to those who consumed less than three servings a week. A typical serving was defined as a 12-ounce can or glass.
• Among sugary drink subtypes, each daily serving of soda and sports drinks was associated with a 23% and 36% higher risk of high blood pressure, respectively.
• Those who drank 1.5 or more servings of fruit juice per day had a 35% higher risk of developing high blood pressure compared to those who said they drank less than one serving a week. One serving was defined as an 8-ounce glass.
• For subtypes of fruit juice, each daily serving of orange juice was associated with a 20% higher risk of high blood pressure, while apple and other juices were not. However, the researchers noted the potential for misclassification, as orange-flavored drinks with added sugars may have been misreported as orange juice.
• The substitution analysis suggested that replacing a daily serving of sugary beverage with whole fruit could be associated with a 22% lower risk of developing high blood pressure.
• Similarly, replacing fruit juice with whole fruit could result in a 19% lower risk of developing high blood pressure.
• Substituting sugar-sweetened beverages with milk or water in the model analysis was associated with up to a 13% lower risk of developing high blood pressure, whereas no significant association was found for replacing fruit juice with milk or water.
• This link between sugary drinks/fruit juice and high blood pressure was independent of overall diet quality, physical activity and other factors.

“Sugar-sweetened beverages, such as soda and sports drinks, which are often marketed as somewhat healthy, should be limited,” Malik said. “Fruit juice intake may be harmless at low levels yet harmful at higher intake levels. They should always be 100% fruit juice, and even so, consumed only in moderation. Whole fruit should be emphasized over sugary beverages.”

A 2026 Dietary Guidance to Improve Cardiovascular Health scientific statement from the American Heart Association notes that added sugar in beverages and foods should be minimized.

American Heart Association volunteer expert Amit Khera, M.D., FAHA, vice-chair of the dietary guidance writing committee, said that while the association between sugar-sweetened beverages and increased hypertension and cardiovascular risk is generally consistent across studies, these findings add several new insights: “First, the focus on childhood and the importance of health behaviors in childhood with adult risk factor development provides a critical opportunity for prevention. As has been seen in adults, the total amount of fructose seems less important for the development of hypertension than the type of food where it is consumed, so sugar-sweetened beverages and fruit juice relate to increased risk, while whole fruit does not.

“Secondly, there has been a misconception about fructose in general being harmful for cardiovascular health regardless of the source, and that fruit juices are beneficial for health. This study demonstrates that neither seems to be correct,” added Khera, the director of preventive cardiology and clinical chief of cardiology at the University of Texas Southwestern Medical Center in Dallas.

He also noted this study’s population was mostly white children and adults; “however, non‑Hispanic Black and Hispanic American populations have the highest sugar-sweetened beverages intake, so these findings may be even more relevant for those groups.”

The American Heart Association advocates for science-based policies that reduce consumption of sugary drinks. These policies include:

• Establishing taxes on sugary drinks to decrease consumption.
• Improving nutrition standards in school meals.
• Enhancing “informed dining” in restaurants.
• Improving diet quality in the Supplemental Nutrition Assistance Program (SNAP).

What are the details, background, design and limitations of the study?

• The participants were from the Growing Up Today Study (GUTS), which included the GUTS I study initiated in 1996 and the GUTS II, which was initiated in 2004. The offspring of participants in the Nurses’ Health Study II were recruited for GUTS nationwide.
• The study followed 25,749 participants, ages 9 to 16, (about 55% female and 96% non-Hispanic white participants) for up to 25 years. The median age of the participants by the end of the follow-up period was 36 years.
• Participants completed 132-item food frequency questionnaires, administered annually from 1996 to 1998, then in 2001, 2004, 2006, 2008, 2011 and 2015. Children with high blood pressure or with missing dietary information at baseline were not included in this analysis.
• The food frequency that was used to assess diet asked how often, on average, they consumed a standard serving of a food or beverage, ranging from “never or less than once per month” to “6 or more per day”. A serving was specified as a 12-ounce can or glass of sugar-sweetened beverages and an 8-ounce glass of fruit juice.
• Sugar-sweetened beverages were defined as sodas, fruit punches, lemonades, iced teas, sports drinks and non-carbonated fruit drinks. Fruit juice included orange juice, apple juice and other 100% fruit juice drinks. Whole fruits included apples, oranges, bananas, mangos, grapes, pears, melons, strawberries and peaches.
• Substitution analyses were conducted by contrasting one serving per day of sugar-sweetened beverages or fruit juice with a serving of fruit juice, milk (1%, 2% and whole milk but not chocolate or flavored milk), water or whole fruit.
• Blood pressure was self-reported through the 2010 to 2021 questionnaires. Participants were asked if they had ever been diagnosed by a healthcare professional with high blood pressure. In the 2010 questionnaire, the earliest response option for the year of diagnosis was “before 1996” and ranged until “2010+”.
• Limitations of the study include the inability to prove cause and effect because it was based on questionnaires and self-reports and some factors not included in this analysis may have affected the results. In addition, the findings may not apply to other groups not included in this study.

Some video games = lower loneliness and greater resilience

 

A visual abstract summarizing the key findings of the research titled "The Effects of Open-World and Fun, Accessible Games on Perceived Loneliness and Stoicism in Adults: Cross-Sectional Survey Study," published in JMIR Serious Games in 2026. The study found that mainstream video games can mitigate the feeling of loneliness in young adults by promoting a stoic mindset.

Credit

JMIR Publications

A new study published in JMIR Serious Games suggests that some video games may do more than entertain—they may also help adults cope with loneliness and build emotional resilience. The study, titled “The Effects of Open-World and Fun, Accessible Games on Perceived Loneliness and Stoicism in Adults: Cross-Sectional Survey Study,” found that adults who played open-world adventure games such as The Legend of Zelda: Breath of the Wild and accessible “feel-good” games such as Yoshi’s Crafted World reported lower levels of loneliness than nonplayers. These players also showed higher levels of stoicism, a psychological measure of emotional resilience, self-control, and the ability to handle challenges calmly.

Published by JMIR Publications, the study surveyed 2252 adults aged 21 years and older about their gaming habits, emotional outlook, and feelings of loneliness. According to the authors, the findings suggest that specific types of games may offer positive emotional outcomes beyond simple escapism.

The researchers hypothesize that combining challenging exploration-based games and more relaxing games may create what they describe as a balanced “digital diet” for emotional well-being.

“Contrary to the stereotype of gaming as mere escapism, we found that open-world and accessible, joyous games can help foster a resilient, stoic mindset and alleviate loneliness,” said author Andreas B Eisingerich.

Loneliness continues to be recognized globally as a growing public health concern linked to poorer mental and physical health outcomes. While the study does not claim that games replace professional mental health care, it suggests that thoughtfully chosen gaming experiences could be affordable and scalable tools to support emotional well-being.

This research moves beyond the stereotype of gaming as passive screen time. Instead, it highlights that video games can provide spaces where players practice persistence, problem-solving, recovery from setbacks, and emotional regulation.

 

Please cite as:

Hou C, Tam W, Rahmadianty A, Rajendra P, Eisingerich A
The Effects of Open-World and Fun, Accessible Games on Perceived Loneliness and Stoicism in Adults: Cross-Sectional Survey Study
JMIR Serious Games 2026;14:e89304
URL: https://games.jmir.org/2026/1/e89304
DOI: 10.2196/89304

Chewing sugary gum after eating beetroot lowers blood pressure

 For the first time, researchers at King’s College London have discovered a link between chewing sugary gum after consuming vegetables high in nitrate, such as beetroot, spinach and kale, on lowering blood pressure.

Nitrate is absorbed by vegetables from the soil, but it needs to be converted into nitrite by bacteria in the mouth before it can be used by the body. Nitrite has wide-ranging effects, including the relaxation and widening of blood vessels, which enables blood to flow more easily, lowering blood pressure.

With these cardiovascular benefits limited by the bacteria in the mouth converting nitrate into nitrite which can be used by the body, scientists are investigating how this process might be enhanced. A little-explored theory is that increasing the acidity in saliva could increase this chemical reaction.

To test this theory, researchers investigated whether chewing sugar-containing gum, which is acidic and lowers the pH in the mouth, increases nitrite production.

Dr Andrew Webb, Clinical Senior Lecturer in the School of Cardiovascular & Metabolic Medicine & Sciences, King’s College London, said: “Whether and how the acidity of the saliva in the mouth impacts the conversion of the inactive nitrate, to the more active nitrite, is a fundamental question, as it impacts a range of important physiological functions including blood pressure. However, this process has not been studied much.

“While most research suggests that increasing acidity inhibits the conversion of nitrate, this has never been investigated in the whole body, over several hours.

“Incidentally, we previously found that combining grapefruit juice with beetroot juice decreased the acidity of the saliva and inhibited the conversion of nitrate to nitrite in the saliva. So, we wanted to formally test whether doing the opposite – increasing the acidity of the saliva – would enhance the conversion of nitrate to nitrite.”

Healthy volunteers were randomly allocated to chew sugar-containing (Hubba Bubba® bubble) gum, or sugar-free (Wrigley’s Extra®) chewing gum, for three to six hours after drinking a shot of beetroot juice. Blood and saliva samples were analysed throughout the study, alongside blood pressure measurements. The volunteers returned at least a week later to repeat the experiment but chewing the other gum.   

When volunteers chewed Hubba Bubba, the acidity of the saliva increased (measured by a 1.4 decrease in pH) compared to chewing the sugar-free gum. The participants also had a 45% higher amount of nitrite in the mouth and 25% higher level of nitrite around the body, compared to when they chewed sugar-free gum.

Chewing sugary gum also significantly decreased systolic blood pressure (when the heart pushes blood out) and diastolic blood pressure (when the heart relaxes between beats) by almost 3/2 mmHg, compared to sugar-free gum.

 

While the researchers stress that chewing sugary gum is not a therapeutic approach for people trying to manage their blood pressure, the finding could have implications for sports people already harnessing the effects of beetroot to improve their athletic performance.

Dr Webb added: “The effects were only short-term, lasting several hours, and long-term use of sugar-containing products would not be recommended for dental health. Nonetheless, the classic culinary tradition of following a starter and a main course, especially if they contain nitrate-rich salad leaves and vegetables, with a sweet dessert – which could be fruit – may temporarily increase blood pressure-lowering and exercise enhancement.

“We also suggest that sugary chewing gum will have a greater effect compared to drinking sugary drinks, as it stays in the mouth for a longer period of time.”

Co-author Dr Charlotte Mills, University of Reading, added: “The bacteria that live in our mouths play a critical role in converting nitrate from foods such as beetroot into beneficial compounds that help relax blood vessels and lower blood pressure. Our findings suggest that the presence of sugar may create a more favourable environment for this process.

“We are certainly not suggesting that people should start chewing sugary gum regularly. Frequent sugar consumption is harmful for dental health and is also detrimental to cardiometabolic health when consumed in excess. Instead, our findings provide a proof of concept that we may be able to improve how the body processes dietary nitrate, and future research should focus on developing tooth-friendly, metabolically sound approaches that achieve the same effect.

“The challenge now is to identify alternative strategies that are both effective and appropriate for long-term use.

“Because dietary nitrate is already a recognised sports supplement, there is potential to optimise how athletes use it. If we can enhance nitrate conversion, we may be able to improve the physiological benefits that athletes obtain from nitrate-rich foods.

“We found that something as simple as the type of chewing gum used alongside beetroot juice can influence how effectively the body converts dietary nitrate into compounds that help lower blood pressure.”

For the next steps, the scientists propose conducting a larger study focused on sports people, to further investigate the relationship between sugary chewing gum, blood pressure and athletic performance.

This study is published in British Journal of Clinical Pharmacology.

Postbiotic foods for improving gum health

 

 

Caption

Foods containing  heat-inactivated Lactiplantibacillus pentosus can help prevent gingivitis and maintain oral health.

Credit

Institute of Science Tokyo (Science Tokyo), Japan

Continuous consumption of foods containing heat-inactivated Lactiplantibacillus pentosus can help reduce gum bleeding, report researchers from Institute of Science Tokyo. These postbiotic foods can improve inflammatory conditions and enhance gum health in adults with mild gingivitis. The study suggested that these postbiotic foods offer a simple and practical way to support oral health in daily life without altering oral care habits. The findings also aid in the prevention of early-stage periodontal disease.

Gum disease, also known as periodontal disease, affects millions of people worldwide. In early stages, known as gingivitis, the gums become swollen and are prone to bleeding. While professional dental care and regular oral hygiene is important for prevention of the disease, researchers are exploring innovative approaches that can support gum health in everyday life. One promising strategy is the use of probiotic (beneficial bacteria) for maintaining gum health. However, these usually disturb the natural balance of microorganisms in the oral cavity. Also, these probiotics possess a shorter shelf life and are less stable.

Addressing this issue, a research team led by Professor Takanori Iwata along with Assistant Professor Shogo Maekawa, and Visiting Lecturer Anhao Liu from the Department of Periodontology, Institute of Science Tokyo (Science Tokyo), Japan, in collaboration with Associate Professor Megumi Ishiguro of the Health Science Research and Development Center, Science Tokyo, Otsuka Pharmaceutical Co., Ltd., and Tokyo Center Clinic, Japan, investigated if postbiotic foods containing heat-inactivated bacteria (Lactiplantibacillus pentosus ONRICb0240) could help improve gum health and reduce bleeding without disrupting normal oral bacteria. The findings were published online in the Journal of Periodontology on April 19, 2026.

“We conducted a clinical trial on 116 adults who were suffering from mild gingival inflammation,” explains Iwata. The participants were randomly allocated to receive either the gummies containing heat-inactivated bacteria or placebo (non-loaded) gummies. The gummies were consumed twice daily for six weeks. The participants were not given any special instructions regarding tooth brushing or additional oral care, which allowed the researchers to evaluate the effectiveness of the gummies under realistic conditions.

At the end of the study, the researchers evaluated the gum health and gingival index (a measure of gum inflammation) of the participants. Surprisingly, the participants who had consumed the postbiotic gummies experienced less gum bleeding and their gums appeared healthier and stronger overall, compared to those who received the placebo gummies. For the gingival index, no significant difference was observed between the groups; however, a significant improvement from baseline was observed in the test group.

“By evaluating the gummies under normal daily living conditions, we were able to better understand their practical potential for supporting gum health,” says Iwata.

The significance of the study lies in the use of heat-inactivated bacteria rather than live probiotics strains. Heat-inactivated bacteria are generally more stable during manufacturing and storage, making them easier to convert into consumer products than live bacteria. In addition to this, the researchers believe that the anti-inflammatory effects of the postbiotic gummies might be responsible for the reduction in gum bleeding. Since gum bleeding is one of the earliest warning signs of gingivitis, reducing inflammation at this stage could help prevent the progression to more serious periodontal disease.

Overall, the research provides a simple and convenient method that can be added to routine oral care practices. It also highlights the growing potential of functional foods and probiotic-derived ingredients in preventive healthcare. Looking ahead, the researchers plan to investigate the underlying biological mechanisms and evaluate the long-term benefits of these gummies for periodontal health.

People who follow a short-term low-calorie diet may reduce gum disease.

 

People who follow a short-term low-calorie diet may have reduced markers of inflammation associated with gum disease.

A new study by King’s College London highlights how lifestyle modifications could be important alongside plaque control in managing gum disease.

While fasting has been linked to reduced inflammation around the body, this is the first to establish a relationship with gum disease too. The findings offer new insights into how oral and wider body health are closely intertwined.

Dr Giuseppe Mainas, first author of the study, King’s College London, said: “Our study suggests lifestyle modifications could be important alongside proper tooth brushing for patients.”

Periodontitis, a serious form of gum disease, affects millions of people worldwide and has been linked to wider health problems, including heart disease and diabetes. While standard treatment focuses on cleaning infected areas around the teeth, researchers are increasingly exploring whether diet can play a role in improving outcomes.

The research included 28 patients from across hospitals in Spain, split into two groups – those who followed a five-day restrictive diet, versus a control group who continued their usual diet.

Patients who fasted ate 1,100 calories for two days, then 750 calories for three days. The sixth day gently introduced more calories with soft foods – then their diets returned to normal by the seventh day. This was repeated three times in six months, with patients reporting the diet easy to stick to.

After six months, samples were analysed from the patients’ blood and gingival crevicular fluid – liquid that comes from the small space between your tooth and gum, which helps gums stay healthy and fight germs.

Those who fasted had reduced markers of inflammation in samples from blood and gum tissue compared to those whose diets stayed the same, including lower levels of C-reactive protein, a general indicator of inflammation around the body. The fasting group also had reduced molecules linked to inflammation specifically in the gums, compared to controls.

Senior-author Prof Luigi Nibali, King’s College London, said: “There may be multiple reasons why fasting is beneficial to gum disease patients. Fasting reduces oxidative stress in the body, a common cause of inflammation, which can damage cells and DNA.

“Intake of high calorific foods and refined carbohydrates, for example in cakes and biscuits, can also cause inflammation – so restricting these foods also reduces oxidative stress in the body.

“It may also be that fasting has beneficial effects on the microbiome – the body’s community of bacteria that help to keep it healthy. However, further research is needed to confirm this relationship.”

Dietary approaches such as fasting-mimicking diets could be investigated in the future as supporting approaches alongside conventional therapies for gum disease, such as professional cleaning and oral hygiene support.

Dr Mainas added: “Now we have established this relationship, we would like to do a larger study, before potentially incorporating into gum disease treatment in the future. There may be patients where restricting foods can be dangerous, such as those with diabetes, so the advice will need to be targeted to specific patient groups. We are currently investigating how we could implement these benefits in high-risk groups who may not be able to fast.”

The study builds on long-standing research by King’s College London investigating the relationship between gum disease and wider health. Last year, researchers at King’s discovered following the mediterranean diet reduces gum disease, and that successful dental treatment reduces risks of diabetes and heart disease.

This study was published in Journal of Clinical Periodontology (JCP).

Higher levels of exercise and greater protein intake recommended

A new perspective paper published in Frontiers in Nutrition argues that current public health recommendations for physical activity and protein intake are designed to prevent deficiency rather than maximise long-term health, independence, and quality of life. The paper explores first principal questions: How much protein should you have? What exercises should you be doing? What does the latest science tell us?

Author Dr Chris Macdonald (Fellow of Lucy Cavendish College, University of Cambridge, and Director of the Better Protein Institute) says contemporary science reveals that higher levels of exercise and greater protein intake than current recommendations help people maintain physical and cognitive function as they age.

"Public health advice often focuses on the minimum people need to avoid problems," said Dr Macdonald. "But many people want to know what they should do to remain strong, independent, and mentally sharp throughout life."

The paper reviews evidence linking regular physical activity with lower mortality risk, improved mental health, enhanced cognition, and greater resilience against age-related decline. It highlights research suggesting that combining aerobic exercise with resistance training provides particularly strong benefits.

The review also examines protein intake recommendations. Current UK guidelines are based largely on preventing deficiency in sedentary adults. According to the paper, more recent research indicates that physically active individuals, older adults, and pregnant women may benefit from substantially higher protein intakes. The paper also highlights the fat-loss benefits of higher-protein diets (due to increased satiety and thermic effect).

Importantly, the paper notes that higher-protein diets can be compatible with plant-based eating patterns when meals are carefully planned. Evident with the rise in vegan powerlifters and bodybuilders.

Rather than replacing minimum recommendations, Dr Macdonald proposes adding guidance aimed at "optimal health outcomes" and providing the public with clearer, more practical advice.

In addition to having more evidenced-based guidelines, Dr Macdonald argues that we also need reframing and new perspectives: “… high-intensity exercise and high-protein diets are often associated with bodybuilders and superficial aesthetic goals. However, high-intensity exercise and high-protein diets also empower the general population to extend their lifespan and healthspan. Therefore, it is less about having ‘abs’ and a ‘beach body’ and more about being able to lift up, play with, and even remember, your grandchildren thanks to a strong and resilient body and mind. When we see a stereotypical image of a hunched-over slow, fragile person with ill health, in their later years, it seems like an inevitable consequence of “Father Time”, however, I propose that in most cases, it is evidence of a non-evidence-based lifestyle. In short, we should not be quick to normalise and accept the consequences of a largely sedentary lifestyle; we should proactively empower people to reclaim their health and their independence. The reduction in unnecessary suffering would be profound.”

Journal

Frontiers in Nutrition

Article title

"Beyond the bare minimum: the case for revised physical activity guidelines and protein intake recommendations that maximise healthspan"

Author

Dr Chris Macdonald. Fellow at Lucy Cavendish College, University of Cambridge. Director of the Better Protein Institute.

Link to article
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1853124/full