Study Finds Meat Eaters More Likely to Reach 100 Than Vegans, but There’s a Catch

People who eat meat are less likely to miss their 100th birthday than those who avoid it, according to a recent study. But before you conclude you were “right all along” or reconsider a plant-based diet, it’s important to understand that the findings are far more nuanced than they first appear.

The research followed more than 5,000 adults in China aged 80 and over, participants in the Chinese Longitudinal Healthy Longevity Survey, a nationally representative study launched in 1998. By 2018, individuals who adhered to a meat-free diet were less likely to become centenarians than those who consumed meat.

At first glance, this seems to contradict decades of research showing that plant-based diets support good health.

Vegetarian diets, for example, are consistently linked to lower risks of heart disease and stroke, type 2 diabetes, and obesity. These benefits are partly driven by higher fiber intake and lower consumption of saturated fat.

So how is it that meat eaters appear more likely to reach 100? Before drawing firm conclusions, several key factors need to be considered.

The Body’s Needs Change With Age

This study focused on adults aged 80 and older, whose nutritional needs differ significantly from those of younger people. As we age, physiological changes affect both how much we eat and which nutrients we need most.

Energy expenditure declines, while muscle mass, bone density, and appetite often decrease as well. These shifts increase the risk of undernutrition and physical frailty.

Most evidence supporting the health benefits of meat-free diets comes from studies of younger adults, not very old and frail populations. Some research suggests that older adults who avoid meat may face a higher risk of bone fractures due to lower intakes of calcium and protein, according to Science Alert.

In later life, nutritional priorities change. Instead of focusing on the long-term prevention of chronic disease, the emphasis shifts to maintaining muscle mass, preventing unintentional weight loss, and ensuring that every bite delivers sufficient nutrients.

Seen in this light, the study’s findings may reflect the nutritional challenges of very advanced age rather than inherent problems with plant-based diets. Importantly, this does not diminish the well-established health benefits of plant-based eating for younger and healthier adults.

Body Weight Is a Crucial Detail

Another key point is that the lower likelihood of reaching 100 among people who did not eat meat was observed only in participants who were undernourished or had low body weight.

This association was not seen in older adults with a healthy body weight.

Low body weight in old age is already strongly linked to increased frailty and higher mortality risk. Body weight, therefore, appears to be a central factor in explaining these results.

It’s also essential to remember that this was an observational study. Such studies can identify associations but cannot prove cause and effect. Just because two things occur together does not mean one causes the other.

These findings also align with the so-called “obesity paradox” in aging, where slightly higher body weight is often associated with better survival in later life.

Better Outcomes for Those Who Ate Fish, Eggs, and Dairy

Notably, the reduced likelihood of reaching 100 was not observed among people who avoided meat but included fish, dairy products, or eggs in their diet.

These foods provide nutrients critical for maintaining muscle and bone health, including high-quality protein, vitamin B12, calcium, and vitamin D.

Older adults who ate this way were just as likely to reach 100 as those who consumed meat. The researchers suggested that including moderate amounts of animal-derived foods may help prevent undernutrition and the loss of lean muscle mass in very old age, compared with strictly plant-based diets.

What This Means for Healthy Aging

Rather than asking whether one diet is universally better than another, the key takeaway is that diet should be adapted to different stages of life. Energy needs decline with age due to a lower basal metabolic rate, but requirements for certain nutrients increase.

Older adults still need adequate protein, vitamin B12, calcium, and vitamin D – particularly to preserve muscle mass and prevent frailty. In later life, preventing undernutrition and weight loss often becomes more important than long-term prevention of chronic disease.

Plant-based diets can still be a healthy choice, but they may require careful planning and, in some cases, supplementation to ensure adequate nutrition, especially in advanced age.

The bottom line is that nutritional needs at age 90 can look very different from those at 50. Dietary advice should reflect these changes across the lifespan. What works well for you today may need adjustment as you grow older – and that is entirely normal.