Links to Learn How to Eat Meat to Live to 100 – but Satan is in the Details
A recent study tracking thousands of Chinese adults suggests that people who skip meat may be less likely to live to be 100 years old than their meat-eating counterparts.
But the findings actually point to more nuance than just “Eat meat, live longer.”
The Chinese Longitudinal Healthy Longevity Survey has tracked more than 5,000 adults aged 80 and over since 1998. In 2018, researchers found that participants who followed a meat-free diet were less likely to live to be 100 years old than those who ate meat.
But that doesn’t sit well with decades of research linking a plant-based diet to a reduced risk of conditions like heart disease, stroke and Type 2 diabetes.
So what defines termination?
Age changes nutritional requirements
The study focused mainly on seniors aged 80 and over, a population with different nutritional needs than younger people.
As people age, muscle mass, bone density and appetite often decline. Energy costs are falling. These changes increase the risk of malnutrition and weakness.
Much of the evidence supporting the health benefits of a meatless diet comes from studies of young adults rather than frail older adults.
In old age, nutritional priorities range from preventing long-term disease to maintaining body weight and preventing weight loss. Older people need to increase nutrient density compared to younger people.
The researchers’ findings may explain more of the nutritional challenges of old age than the problems of a plant-based diet in young, healthy adults.
Weight is important
The researchers found that the lowest odds of reaching 100 in non-vegetarians appeared in participants who were underweight. According to the study, there is no such association in older adults who maintain a healthy weight.
Being underweight in old age has strong links to increased frailty and risk of death. Body weight appears to be an important factor in explaining these results.
This fits with what the researchers call the paradox of obesity in old age, where a slightly higher body weight can translate into better survival in later life.
Not all plant-based diets are created equal
A reduced chance of reaching 100 was also not seen in older adults who included fish, milk or eggs in their diet. Those foods provide essential nutrients for maintaining muscle and bone health, including protein, vitamin B12, calcium and vitamin D.
Older adults who followed this less restrictive diet were as likely to live to 100 as meat eaters. Researchers suggest that incorporating modest amounts of animal source foods may help prevent malnutrition and muscle loss in old age compared to a strictly plant-based approach.
What does this mean for your diet?
The takeaway here is that nutrition should match your life stage. Plant-based diets are healthy but may need to be adjusted to get enough nutrition as you get older.
Also, energy requirements decrease with age, but specific nutrient requirements increase to maintain muscle mass and prevent weakness.
Pay attention to maintaining a healthy weight and getting enough nutrients to keep your body strong for a long time.
