Recent research involving a large cohort of Chinese adults has revealed that individuals who avoid meat may have a lower chance of reaching the age of 100 compared to those who include meat in their diets. However, the implications of these findings are more complex than a straightforward “Eat meat, live longer” conclusion.
The Chinese Longitudinal Healthy Longevity Survey monitored over 5,000 adults aged 80 and above, starting in 1998, and by 2018, it became evident that those adhering to meat-free diets were less likely to experience centenarian status compared to their meat-eating peers.
These results appear contradictory to extensive studies that associate plant-based diets with reduced risks of health issues such as heart disease, stroke, and Type 2 diabetes. So, what could be causing this contradiction?
Age Alters Nutritional Requirements
This study specifically examines adults aged 80 and older, a demographic with distinct nutritional needs compared to younger populations.
As individuals grow older, they tend to experience a decline in muscle mass, bone density, and appetite, alongside a decrease in energy expenditure. These changes heighten the risk of malnutrition and frailty.
Most of the supporting evidence for the advantages of meat-free diets comes from research involving younger adults rather than the frail elderly population. For older adults, the focus on nutrition shifts from preventing chronic diseases to preserving muscle mass and preventing weight loss, emphasizing the necessity for nutrient-dense foods.
The researchers suggest that the findings may reflect the nutritional hurdles faced by the elderly, rather than issues associated with plant-based diets for younger, healthier individuals.
Weight Is a Key Factor
The study also highlighted that the lower likelihood of reaching 100 among non-meat eaters was particularly observed in those who were underweight. Interestingly, no such association was found in older adults who maintained a healthy weight.
Being underweight in older age is already strongly linked to increased frailty and higher mortality risks. Thus, body weight emerges as a crucial element in explaining these findings.
This supports the concept known as the obesity paradox in aging, which suggests that slightly higher body weight can be associated with better survival rates in later years.
Not All Plant-Based Diets Are Created Equal
Furthermore, the reduced likelihood of reaching 100 was not reported among older adults who included fish, dairy, or eggs in their diets. These foods supply essential nutrients vital for muscle and bone health, such as protein, vitamin B12, calcium, and vitamin D.
Older adults who followed these less restrictive diets exhibited similar chances of living to 100 as those who consumed meat. Researchers propose that incorporating modest amounts of animal-based foods might help avert undernutrition and muscle depletion in advanced age, compared to strictly plant-based diets.
Implications for Your Diet
The key message here is that nutrition should be aligned with your stage of life. While plant-based diets can be very healthy, they may require modifications to ensure sufficient nutrition as one ages.
Although energy requirements tend to diminish with age, the need for specific nutrients increases to support muscle health and prevent frailty.
Maintaining a healthy weight and ensuring adequate intake of crucial nutrients are essential for sustaining long-term health and vitality.
