New study📅 04/25/2026🤖 AI Research

208,312 UK Biobank Participants: Plant Protein Lowers Mortality, Refined Sugar Raises It

A large-scale nutrient analysis on a cohort of 208,312 people showed: it's not the total amount of protein, fat or carbs, but their quality and origin, that determines mortality risk. Plant nutrients and natural carbohydrates were protective, while free sugars and high-energy-density food were associated with higher all-cause mortality.

What was studied

The researchers ran a nutrient-wide association study (NWAS) on data from UK Biobank — Britain's largest biobank. The analysis covered 208,312 participants aged 40–69 with data from a 24-hour dietary recall. Associations between nutrients and mortality were assessed using Cox proportional hazards models.

Mortality was analyzed across five categories: all causes, cancer, diseases of the nervous system, digestive disorders and cardiovascular conditions. Dozens of nutrients came under the lens — macro- and micronutrients, including different classes of proteins, fats, carbohydrates, vitamins and minerals.

The headline result

Key finding: total intake of protein, fat or carbohydrates showed no significant associations with mortality. What mattered was the type of nutrient — its chemical nature and its source.

Notably, animal protein on its own was neutral — the study found no harm from it. The negative picture is created specifically by refined carbohydrates and calorie-dense food with low nutritional value.

What this means for you

The data turns abstract recommendations into concrete food choices:

• Add plant protein. Lentils, chickpeas, tofu, nuts and seeds aren't just a "healthy alternative" — they're nutrients with a confirmed protective effect in a cohort of more than 200,000 people.
• Cut free sugars. The harm doesn't come from fruit and milk (their sugars turned out neutral or protective), but from added sugar in soft drinks, baked goods and ready-made sauces.
• Eat more fiber. Whole grains, vegetables, legumes — sources of both dietary fiber and natural carbohydrates, both of which showed a protective effect.
• Don't ignore micronutrients. Vitamin E (sunflower seeds, almonds), riboflavin and biotin (eggs, whole grains), pantothenic acid (avocado, mushrooms) — intake of these vitamins is linked to lower mortality.
• Watch energy density. The problem isn't calories per se, but "empty" calories from ultra-processed foods with minimal nutrient content.

Important caveats

• Self-reported data: a 24-hour dietary recall is prone to recall bias and underreporting of actual intake.
• Cohort homogeneity: UK Biobank is mostly White British; results may not generalize to other ethnic groups or dietary patterns.
• Observational design: the associations identified do not prove causation. Residual confounders are possible — for example, people who eat more plant-based foods may simply have a healthier overall lifestyle.
• Preprint status: the work has not been peer-reviewed.