A new study has found that eating high levels of protein in middle age is connected to higher rates of cancer, diabetes and death.

This is due to the balances between protein and the human growth hormone IGF-1. This hormone helps young people grow but too

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"Research shows that a low-protein diet in middle age is useful for preventing cancer and overall mortality," said Eileen Crimmins, co-author of the study. These results only apply to animal protein, not plant-based protein like lentils and tofu. Of course, understanding one's own needs and moderation can help in deciding how much protein to consume. In general, the Insitute of Medicine recommends 0.8 grams per kilogram of body weight each day.

According to the National Center for Health Statistics, American adults consume nearly twice as much protein than recommended. On average, women ages 19 to 70 should consume about 46 grams per day, while men should consume 56 grams. In reality women consume about 70 grams, and men take in around 102 grams.

Having a well-balanced diet is essential for overall health. A study published by the American Journal of Clinical Nutrition found that adults who include no fruits or vegetables in their diet died about three years sooner than people who had a few servings a day. Ideally, getting five servings of fruits and vegetables a day should contribute to optimal nutritional health.

Reach Staff Reporter Angela Shen here.