A big study of thousands of very old people in China found that those who still ate meat were more likely to live to be 100 than those who didn’t eat meat at all. However, the story behind that headline is much more complicated than a simple “meat good, plants bad” story.
What the new study on long life really found
The study used information from the Chinese Longitudinal Healthy Longevity Survey, which followed more than 5,000 Chinese adults aged 80 and older for 20 years. Researchers examined dietary habits, body mass, and the individuals who ultimately attained the centenarian milestone.
People who ate meat were more likely to live to be 100 than people who didn’t eat meat. That finding raised eyebrows in a country with strong traditions of cooking with plants.The diminished likelihood of attaining a BMI of 100 among non-meat eaters was evident solely in very thin older adults, excluding those with a healthy weight.That one piece of information changes how we understand the results. The data indicate that being underweight in old age, rather than merely abstaining from meat, is significantly associated with reduced likelihood of extreme longevity.
After you turn 80, your nutritional needs change a lot.
Most of the positive studies on plant-based diets come from adults in their 20s and 30s. People who eat mostly plants or are vegetarians are less likely to get heart disease, stroke, type 2 diabetes, or obesity in those groups.
People’s priorities change when they reach their 70s, 80s, and beyond. When you lose weight, your body burns less energy, your muscles get smaller, your bones get thinner, and your appetite often goes down.
As people get older, the main goal is not to avoid getting sick in the future, but to keep their muscles, strength, and enough weight to stay strong.
Why being weak is more important than having high cholesterol at 90
When an 85-year-old loses a few kilos, it’s often muscle and tissue that are important, not just extra fat. That loss makes it more likely that you’ll fall, harder to get over infections, and more dangerous to stay in the hospital.
The study suggests that people who don’t eat meat and were already underweight had a hard time getting enough protein and other important nutrients to keep their bones and muscles strong. That doesn’t mean meat is magical; it shows how dangerous it is to not eat enough as you get older.
As you get older, you eat less, which means you get fewer calories and less protein.
Weaker chewing strength means that people choose softer foods that are often less healthy.
Chronic illness and medications can make hunger and nutrient absorption even less effective.
This means that dietary advice that works great at 45 may not work as well at 85.
The “obesity paradox” and a little extra weight
The findings correspond with a contentious concept in gerontology referred to as the “obesity paradox.” Older adults who are a little overweight tend to do better when they get sick than those who are very thin.
Too much body fat is a clear risk factor for heart disease and metabolic illness later in life. In the ninth or tenth decade, however, a marginally elevated body mass may serve as a reserve during infections or hospitalizations, when ingestion becomes challenging.
Being too light later in life can be more dangerous than being a little heavy, especially if you don’t eat enough protein.
The Chinese study emphasizes this point: underweight, meat-avoiding elders fared the worst, while those with more typical body weight were not adversely affected by omitting meat.
The role of fish, eggs, and dairy
The researchers did not observe the same longevity disparity in older adults who consumed fish, dairy, or eggs while abstaining from meat. These people had about the same chance of reaching 100 as meat eaters.
That means that small amounts of animal-based foods may help fill in nutritional gaps that become harder to fill with plants alone as you get older.
| Food group | Key nutrients for older adults |
|---|---|
| Meat | High-quality protein, iron, vitamin B12, zinc |
| Fish | Protein, omega‑3 fats, vitamin D, iodine |
| Dairy | Calcium, protein, vitamin B12, often vitamin D |
| Eggs | Protein, vitamin B12, choline, vitamin D |
Why this doesn’t show that plant-based diets don’t work
The data does not contradict decades of evidence that eating more plants can help your health a lot earlier in life. Eating a lot of vegetables, fruit, whole grains, beans, and nuts is still linked to lower blood pressure, better cholesterol levels, and less inflammation.
The twist is that people over 80 who eat only plants or a lot of plants must be very careful about their diet, especially if they are already thin.
Plant-based diets can help you age well, but they need to have enough calories, protein, and micronutrients to keep you from getting weak instead of losing weight.
What older vegetarians and vegans can do
The study suggests that people who don’t eat meat in their later years should change their principles instead of giving them up. Some important strategies are:
Adding tofu, tempeh, lentils, beans, seitan, and soy yogurt to your diet to get more protein
Putting protein in different meals, not just dinner
Eating foods that are high in energy, like nut butters, olive oil, and avocados, to keep from losing weight without meaning to
Thinking about foods or supplements that have vitamin B12 and vitamin D in them
Combining plant foods high in calcium (like fortified plant milks and tahini) with sources of vitamin D
People who are okay with eating eggs or dairy have more options. A daily omelette, yogurt, or cheese can add a lot of protein and calcium without having to eat a lot of food.
Not a dietary verdict, but an observational study
The study is observational. That means the scientists watched what people ate and what happened over time; they didn’t make people stick to strict meal plans. The study can show connections, but it can’t show that giving up meat directly shortens life.
The study may not have been able to fully measure differences between non-meat eaters in this older generation, such as income, nutrition in childhood, access to healthcare, or past illnesses. Some people may have stopped eating meat because they had bad teeth, had trouble swallowing, or already had health problems, all of which can make it harder to survive.
Useful tips for people of all ages
The point is not to pick a “team” of meat or no meat, but to change your plate based on your age, health, and weight.
In your 30s to 50s, eat more plants, cut back on processed meats, and keep an eye on long-term risk factors like blood pressure and cholesterol.
In your 60s and 70s, make sure to include protein from both plants and animals in every meal and keep an eye out for weight loss that happens without you trying.
In your 80s and beyond, you should focus on keeping your strength, balance, and appetite. You should also accept that being a little heavier may be good for you.
The results are a helpful reminder for families who are taking care of older relatives. If your grandparent is stubbornly pushing peas around the plate but happily finishing a soft-boiled egg or a small piece of fish, they may be telling you that they need more concentrated protein and nutrients in small amounts.
Important words and real-life situations
There are two ideas that are very helpful when reading about this study.
Frailty is a medical term that means having less strength, walking more slowly, being less active, and losing weight. People who are weak are more likely to fall, get sick, and have problems in the hospital. What you eat has a big impact on whether you become weak or stay independent.
Not all protein sources are the same in terms of quality. Animal foods have a lot of all the essential amino acids. Plant sources can give you enough, but you usually have to mix a few foods together and eat a lot of them, which might be hard for someone with a small appetite.
Imagine two people who are 88 years old. One person eats a lean vegan diet, still walks every day, but has lost a few kilos recently and now has trouble finishing meals. The other person eats mostly grains and vegetables, but they also eat yogurt for breakfast and fish twice a week to keep their weight steady and a little higher. According to the study’s patterns, the second person may be less likely to become weak and more likely to live to be 100.
The main point is not that meat is a magic way to get to triple digits or that plants are overrated. The information shows that how long someone lives has less to do with strict labels and more to do with whether their body gets enough energy, protein, and other important nutrients to stay strong, upright, and resilient in their last decades.
