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Key Points
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Research indicates that underweight adults over the age of 80 who consume meat daily may have a greater likelihood of reaching the age of 100 compared to their vegetarian counterparts. No significant longevity differences were found between vegetarians and omnivores at normal or higher weights.
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The observed benefits of meat consumption seem to be linked to protein intake and muscle preservation, which are vital for promoting healthy aging and reducing the risk of mortality.
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Experts advise that these findings pertain only to older, underweight individuals and should not replace established dietary guidelines. It is still crucial to focus on lean, minimally processed meats and to ensure adequate protein intake.
Meat often faces criticism when it comes to discussions about aging healthily, yet recent findings suggest a more complex narrative. While earlier studies have associated meat consumption with an increased risk of heart disease and early death, new research featured in The American Journal of Clinical Nutrition indicates that for certain older adults, meat may play a role in promoting a longer, healthier life.
This study from 2026 focused on the relationship between vegetarian diets and the likelihood of reaching 100 years among 5,203 Chinese adults aged 80 and above. Participants fell into two primary categories: vegetarians and omnivores (those who consume both plant and animal products). The vegetarians were further divided into three groups based on their dietary habits, categorized via food frequency questionnaires completed every two to three years: pesco-vegetarians (those who also eat fish and seafood), ovo-lacto-vegetarians (those who include dairy and eggs but not meat, fish, or poultry), and vegans (individuals who abstain from any animal-derived foods). The researchers also took into account various lifestyle and health factors, such as tobacco use, alcohol consumption, physical activity, body mass index (BMI), and chronic diseases.
Over the course of approximately 20 years, the researchers compared participants who lived to 100 with those who did not. They found that underweight participants (BMI < 18.5) who consumed meat daily were 44% more likely to reach 100 compared to underweight vegetarians. Specific examination of vegetarian subgroups revealed that underweight vegans had significantly lower odds of becoming centenarians compared to underweight omnivores. However, no significant differences were identified for pesco-vegetarians or ovo-lacto-vegetarians.
Experts urge caution in extrapolating these results. Since the study exclusively included individuals aged 80 and over, its relevance to younger demographics is uncertain, according to Kristen Lorenz, RD, a registered dietitian with expertise in longevity and metabolic health. The study’s effects were mainly observed in underweight older adults, and there was no significant influence on those of normal or higher weight. She emphasizes that U.S. dietary guidelines recommend lean protein sources while advising a limit on processed meats, underlining that nutrition should be tailored to individual needs.
Related: 10 Foods You Didn’t Know Are High in Protein
Moreover, as the study is observational, establishing a direct causal relationship is not feasible, requiring careful interpretation of the findings. The researchers also categorized dietary patterns broadly under “meat,” without distinguishing among red meat, poultry, or processed meat. Additionally, they did not assess total protein intake, making it challenging to ascertain whether the longevity benefits were directly related to meat consumption or merely adequate overall protein intake. Lorenz notes, “It’s very possible that total protein sufficiency, and not meat itself, is behind the mortality association.”
So, how might meat consumption contribute to a longer life? Here’s what the research suggests.
How Might Meat Support Longevity?
Meat is an excellent source of high-quality protein, providing essential amino acids necessary for maintaining muscle mass and strength. “Preserving skeletal muscle is crucial for physical function and metabolic health, particularly as one ages,” explains Violeta Morris, RDN, a registered dietitian and founder of The Concierge Dietitian.
Research suggests that sufficient protein intake, including from meat, may help avert age-related muscle deterioration and sarcopenia (the gradual loss of muscle that accompanies aging), particularly relevant for underweight older adults.
Related: Have We Finally Hit Peak Protein?
Furthermore, muscle loss is associated with increased overall mortality, making muscle preservation through adequate protein and regular exercise vital for healthy aging, adds registered dietitian Alyssa Northrop, MPH, RD.
In addition, meat is rich in amino-acid-derived compounds that enhance muscle function and metabolism, including taurine, creatine, hydroxyproline, carnosine, and anserine, according to Morris. It also provides essential nutrients like vitamin B12, iron, zinc, and selenium, which are crucial for oxygen transport, immune function, and metabolic processes. “Collectively, these nutrients support metabolic health, physical capability, and overall nutritional status, all of which are significant factors related to longevity,” she adds.
Do Certain Types of Meat Offer More Benefits Than Others?
In the study, the term “meat” encompassed all animal proteins, including red meat, poultry, and fish. Consequently, Northrop emphasizes that it’s difficult to ascertain whether any specific type of meat held a stronger correlation to longevity in underweight older adults.
Nonetheless, existing research indicates that lean meats, poultry, and fish are generally better for heart health, lower cancer risk, and enhanced longevity compared to unprocessed red meats like beef, pork, and lamb, as well as processed meats such as bacon and deli meat. “From a longevity standpoint, minimally processed, lean cuts are typically preferable,” Lorenz states.
Related: It’s Time to Meet Your Unexpected New Source of Protein — and It’s a Fan-Favorite Italian Ingredient
The quality of the meat consumed also plays a role. Morris notes that beef from grass-fed cattle often contains less total fat than that from grain-fed cattle. “If your budget permits, grass-fed beef might be a healthier option, likely offering a better fat profile with fewer cholesterol-raising fats,” she elaborates. However, fat content can vary based on the cut and portion size.
Choosing lean cuts of all meats can help reduce saturated fat intake, while opting for minimally processed options can avoid high levels of sodium, nitrates, and preservatives associated with increased cancer risk, adds Lorenz.
How Often and in What Quantities Should Meat Be Eaten for Longevity Benefits?
The study does not advocate for unrestricted meat consumption. Instead, Lorenz suggests aiming for an intake of around 25 to 30 grams of high-quality protein per meal, which translates to approximately three to four ounces of lean meat, or an equivalent quantity of protein from other sources like dairy, eggs, tofu, or legumes.
For optimal health, balance and moderation remain key. Northrop advises that individuals at risk for heart disease, type 2 diabetes, or high cholesterol limit their consumption of red unprocessed meat to no more than two to three servings per week. Processed meats are best kept to a minimum or avoided entirely, as they have been associated with a higher risk of several chronic illnesses.
How meat is cooked is also a crucial factor. Northrop points out that cooking meat at very high temperatures — such as grilling or charring — can produce potentially carcinogenic compounds known as heterocyclic amines and polycyclic aromatic hydrocarbons. Therefore, she advocates for healthier cooking techniques that utilize lower temperatures and moist heat. Methods like slow cooking, braising, simmering, poaching, sous vide, and stewing help retain nutrients while reducing the formation of harmful compounds.
Reviewed by
Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with over 22 years of experience in the field.
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