🥩 Eating meat to become a centenarian?

Does excluding meat from one's plate reduce the chances of becoming a centenarian? A survey conducted in China indicates that individuals over 80 who do not consume meat have a lower probability of reaching this venerable age. However, this observation conceals important details.

An association that depends on weight

Conducted using the Chinese Longitudinal Healthy Longevity Survey, this analysis examined the dietary practices of more than 5000 adults in their eighties and beyond. The data obtained show that people who avoid meat statistically have less chance of living to 100. Nevertheless, this statistical link completely disappears for participants showing a normal weight. It is essential to recall that this is an observational study, which highlights correlations without being able to establish a cause-and-effect relationship.


As we age, nutritional needs change profoundly. Metabolism slows down, muscle mass decreases, and appetite may decline. Consequently, preventing malnutrition and maintaining a stable weight become priority objectives, quite distinct from long-term strategies for preventing chronic diseases. Previous work extolling the merits of plant-based diets has generally been conducted on young populations, whose needs are not comparable.

Body weight appears to be a determining factor in these results. The reduction in longevity is observed only among underweight individuals. For those showing a normal weight, the presence or absence of meat in the diet has no notable effect on life expectancy. This finding aligns with what some experts call the "obesity paradox" observed in the elderly, where a slightly higher body mass index can be linked to a better life expectancy.

Overall quality is paramount

Diets that include animal products such as fish, eggs, or dairy provide essential nutrients, like complete proteins and vitamin B12. These intakes contribute to maintaining muscle and bone health, which explains why their adherents show a longevity similar to that of meat consumers. Incorporating these foods thus helps to counterbalance the potential risks associated with a total exclusion of meat products.

Adapting one's diet with age is therefore fundamental. Older adults must ensure sufficient intake of protein, calcium, and vitamins, which may sometimes require supplementation within the context of plant-based diets. The overall nutritional value of the diet and maintaining a healthy weight take precedence over the single question of meat consumption. Nutritional recommendations must consequently evolve over time.

Adapting a plant-based diet as you age

For seniors following a plant-based diet, increased vigilance is required to prevent deficiencies. Needs for protein, vitamin B12, calcium, and vitamin D increase with age, making meal composition very important. It is recommended to include diverse sources such as legumes, nuts, seeds, and fortified products. Soy derivatives or fortified cereals, for example, can compensate for certain nutrients.

In some situations, dietary supplements may be advised to compensate for deficits, particularly for vitamin B12, essential for the nervous and blood systems. Collaborating with a healthcare professional allows for adjusting the diet in a personalized way. Variety in dishes and the inclusion of nutritious snacks help maintain a satisfactory energy intake despite sometimes diminished appetite, thus promoting health and longevity.