A recent study tracking thousands of Chinese adults suggests that people who skip meat may be less likely to reach 100 years old compared to their carnivorous counterparts.
But the findings actually point to more nuance than just “Eat meat, live longer.”
The Chinese Longitudinal Healthy Longevity Survey tracked more than 5,000 adults aged 80 and older starting in 1998. By 2018, researchers found that participants following diets without meat were less likely to become centenarians than those who ate meat.
But that’s not quite in line with decades of research that links plant-based diets to lower risks of conditions like heart disease, stroke and Type 2 diabetes.
So what explains the disconnect?
Age changes nutritional needs
This study focuses specifically on adults 80 and older, a population with different nutritional needs than younger people.
As people age, muscle mass, bone density and appetite typically decline. Energy expenditure drops. These shifts increase the risk of malnutrition and frailty.
Most evidence supporting the health benefits of meat-free diets comes from studies of younger adults rather than frail elderly populations.
In older age, nutritional priorities shift from preventing long-term disease to maintaining muscle mass and preventing weight loss. Older folks need to maximize nutrient density compared to younger people.
The researchers’ findings may be more telling as to the nutritional challenges of advanced age rather than issues with plant-based eating for younger, healthier adults.
Weight matters
The researchers found that the lower likelihood of reaching 100 among non-meat-eaters appeared in underweight participants. According to the study, there’s no such association in older adults who maintain a healthy weight.
Being underweight in older age already carries strong links to increased frailty and mortality risk. Body weight appears to be a key factor in explaining these results.
This aligns with what researchers call the obesity paradox in aging, in which slightly higher body weight can translate into better survival in later life.
Not all plant-based diets are equal
The reduced likelihood of reaching 100 also was not evident among older adults who included fish, dairy or eggs in their diets. Those foods provide nutrients essential for maintaining muscle and bone health, including protein, vitamin B12, calcium and vitamin D.
Older adults following these less restrictive diets were just as likely to live to 100 as meat-eaters. Researchers suggest that including modest amounts of animal-source foods could help prevent undernutrition and muscle loss in very old age compared to strictly plant-based approaches.
What this means for your diet
The takeaway here is that nutrition should match your life stage. Plant-based diets are healthy but might require adjustments for adequate nutrition as you age.
Also, energy needs decline with age, but requirements for certain nutrients increase to preserve muscle mass and prevent frailty.
Pay attention to maintaining a healthy weight and getting enough key nutrients to keep your body strong for the long haul.