Humans are living longer than ever. By 2050, scientists predict that almost half a billion people could be over 80 years old.
The increase in human life expectancy is partly due to improved nutrition, but which food choices lead to the longest lasting and healthiest outcomes in old age?
Scientists are still trying to understand it.
In younger cohorts, certain specific diets are associated with years of additional life, particularly those focused on whole, plant-based foods and healthy fats.
But meat choices are more controversial and usually come with a catch.
A Chinese study has just added another dimension to the research. Among more than 5,000 people aged 80 and older, researchers found that meat eaters were more likely to reach age 100 than vegetarians.
There was no significant association between longevity and vegetarianism in men when researchers analyzed the data by gender.
Before you send this article to every vegetarian woman you know, you should dwell on the nuance.
Only vegetarian participants considered underweight were less likely to live to 100 than meat eaters.
“Daily meat consumption was associated with a 44 percent higher likelihood of reaching age 100 (compared to a vegetarian diet) in the underweight group, whereas this association was not present in the normal-weight or overweight group,” the study authors conclude.
Additionally, vegetarians who ate fish, dairy or eggs had the same chance of reaching 100 as meat eaters.
This suggests that older adult women who consume enough calories and essential nutrients may increase their chances of becoming centenarians.
The findings support recent research that suggests that protecting muscle mass by eating protein is essential for healthy aging.
The new data comes from one of the largest studies of older people in the world: the China Longitudinal Healthy Longevity Survey (CLHLS).
Researchers from Fudan University, the Chinese Center for Disease Control and Prevention, and Shanghai Jiao Tong University compared the results of 1,459 centenarians with those of 3,744 non-centenarians aged 80 to 90.
The team found that body mass index (BMI) partly explained the association between vegetarianism and shorter life expectancy.
Given that older populations are more likely to be underweight, the authors suggest that the role of BMI in longevity “is worth exploring” in more depth.
The “obesity paradox,” for example, is a term that describes how higher body weight appears to be associated with better health outcomes in older populations. This is the opposite of what we find in younger populations.
The century-old study conducted in China can only reveal associations, meaning it is possible that other factors could impact the results.
The study, for example, doesn’t take into account how eating habits might change over time; The surveys only assessed what participants ate in their later years, and this may be influenced by how easy the foods are to chew.
Previous research, however, supports the idea that lifestyle choices, such as diet, may be the main reasons why some people live to be 100 years old.
In fact, according to some estimates, reaching age 90 can be 70% explained by healthy behaviors, such as sleep, physical activity or diet.
It’s possible that older adults have different nutritional needs, but many studies of vegetarianism focus on younger cohorts.
A study of more than 65,000 people, young and old, found that those who follow a vegetarian diet may face a higher risk of fractures, likely due to lower calcium and protein intake.
Although this isn’t entirely settled either – a 2026 study by researchers at the University of Wisconsin-Madison made the opposite case, namely that lower Protein intake may actually promote healthier aging in several organisms, perhaps because high-protein diets can keep cells in a constant growth mode. Exactly how much protein older adults need remains an ongoing debate.
However, nutrition is an extremely complex area of research and health outcomes can be influenced by a multitude of societal, environmental and individual factors.
In all likelihood, the best food choices for prolonging life require diversity and balance that differ from person to person.
Vegetarian diets, plant-based diets, and low-meat diets have been linked to lower risks of certain health problems, such as heart disease, stroke, type 2 diabetes, and obesity.
However, not all meats are equally associated with negative health effects, and quantity can matter. Processed meats and red meat, for example, are often associated with poorer health and shorter longevity, so it’s generally recommended to consume them in moderation.
Related: Study reveals turning point when your body’s aging accelerates
“Our results highlighted the importance of a balanced diet consisting of animal and plant foods for healthy longevity,” the team write.
“Future studies focusing on older adults are needed for the formulation of dietary advice.”
The study was published in The American Journal of Clinical Nutrition.
This article was fact-checked by Fiona MacDonald and edited by Fiona MacDonald. Although we are proud of our process, we are only human. If you spot an error, please let us know.
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