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Key Points
Research shows that underweight adults over 80 who eat meat daily may have a higher chance of reaching 100 than vegetarians. No significant longevity difference exists between vegetarians and omnivores at normal or higher weights.
The potential benefit of meat appears tied to protein intake and muscle preservation, which are critical for healthy aging and reducing mortality risk.
Experts warn that findings apply only to older, underweight groups and don’t replace existing dietary guidelines. Sticking to lean, minimally processed meats — and ensuring enough protein intake — remains essential.
Meat tends to get a bad rap in conversations about healthy aging, but the story might be more nuanced. Earlier studies have linked meat consumption to an increased risk of cardiovascular disease and premature death, yet new research published in The American Journal of Clinical Nutrition suggests meat may actually help certain older adults live longer, healthier lives.
The 2026 study examined whether following a vegetarian diet was associated with living to 100 among 5,203 Chinese adults aged 80 and older. Participants were classified as either vegetarian or omnivore (people who eat both plant and animal foods). Vegetarians were then further divided into three subgroups based on food frequency questionnaires completed every two to three years: pesco-vegetarians (people who eat plant-based foods plus fish and seafood), ovo-lacto-vegetarians (people who eat plant-based foods as well as dairy and eggs, but not eat meat, fish, or poultry), and vegans (people who do not eat any animal-derived foods). Researchers also accounted for lifestyle and health factors such as smoking, alcohol use, exercise, body mass index (BMI), and chronic disease.
Over roughly 20 years, researchers compared participants who lived to 100 with those who did not. It was then found that underweight participants (BMI <18.5) who followed a vegetarian diet were significantly less likely to reach 100 than underweight omnivores. Among participants with normal or higher body weight, however, there were no significant differences between vegetarians and omnivores.
The findings were even more pronounced when looking specifically at meat consumption. Underweight older adults who ate meat daily were 44% more likely to reach 100 than underweight vegetarians. When researchers examined vegetarian subgroups more closely, they found that underweight vegans were significantly less likely to become centenarians than underweight omnivores. The association was not significant for pesco-vegetarians or ovo-lacto-vegetarians.
Still, experts caution against generalizing the findings. Because the study focused exclusively on adults over 80, the results may not apply to younger populations whose nutritional needs and activity levels differ, says Kristen Lorenz, RD, a registered dietitian who specializes in longevity and metabolic health. The effects were also primarily seen in underweight older adults, with no significant impact on individuals of normal or higher body weight. “U.S. dietary guidelines recommend lean protein sources and limiting processed meats, so while the study does not contradict dietary guidelines, it highlights that nutrition recommendations should be individualized,” she says.
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Beyond that, because the study is based on observational data, causality cannot be established, and the findings should be interpreted with caution. Additionally, researchers evaluated dietary patterns using a broad “meat” category, without distinguishing between red meat, poultry, or processed meat. They also did not measure total protein intake, making it difficult to determine whether the longevity benefits were specifically linked to meat consumption or simply to adequate overall protein intake. As Lorenz notes, “it’s very possible that total protein sufficiency, rather than meat itself, drove the mortality association.”
So, how might eating meat contribute to a longer life? Here’s what the research suggests.
How might meat help people live longer?
Meat is a rich source of high-quality protein, meaning it contains all the essential amino acids needed to maintain muscle mass and strength. “Maintaining skeletal muscle is important for physical function and metabolic health, especially as people age,” says Violeta Morris, RDN, a registered dietitian and founder of The Concierge Dietitian.
Research suggests that adequate protein intake, including from meat, may help prevent age-related muscle loss and sarcopenia (the gradual loss of muscle that occurs with aging), which is particularly common in underweight older adults.
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Muscle loss is also associated with all-cause mortality, so preserving muscle through sufficient protein — combined with regular movement and strength training — is key to healthy aging, adds registered dietitian Alyssa Northrop, MPH, RD.
Meat also contains several amino-acid-derived compounds that support muscle function and metabolism, including taurine, creatine, hydroxyproline, carnosine, and anserine, Morris says. In addition, it supplies key nutrients such as vitamin B12, iron, zinc, and selenium, which are vital for oxygen transport, immune function, and metabolic processes, she adds. “Together, these nutrients can help support metabolic health, physical function, and overall nutritional status, which are important factors associated with longevity.”
Are certain types of meat more beneficial than others?
In the study, all animal proteins were grouped under the broad category of “meat,” including red meat, poultry, and fish. Because of this, Northrop says it’s impossible to say if a specific type of meat was more strongly associated with longevity among underweight older adults.
That said, existing research suggests that lean meat, poultry, and fish are more beneficial for heart health, cancer risk, and improved longevity compared to unprocessed red meat such as beef, pork, and lamb or processed options like bacon, sausage, and deli meat. “From a longevity perspective, minimally processed, lean cuts are generally preferable,” Lorenz says.
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Quality matters, too. According to Morris, beef from grass-fed cattle often contains less total fat than beef from grain-fed cattle. “Because of this, if budget allows, grass-fed beef may be a good option since it can have a healthier fat profile with fewer fats that raise cholesterol,” she explains. However, the total fat content will vary based on cut choices, portion size, and other factors.
Choosing leaner cuts of all meat also reduces saturated fat intake, while opting for minimally processed meat helps avoid high sodium, nitrates, and preservatives linked to cancer risk, Lorenz adds.
How often, and in what amounts, would meat need to be consumed to see longevity benefits?
The study does not suggest eating unlimited amounts of meat. Instead, Lorenz recommends aiming for about 25 to 30 grams of high-quality protein per meal. In practical terms, that could look like three to four ounces of lean meat — or an equivalent amount of protein from sources like dairy, eggs, tofu, or legumes.
For overall health, balance and moderation still matter. Northrop advises that people at risk for cardiovascular 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, meanwhile, are best minimized or avoided altogether, as they’ve been linked to a higher risk of several chronic diseases.
How meat is prepared is another important piece of the puzzle. According to Northrop, cooking meat at very high temperatures — such as grilling or charring — can lead to the formation of potentially cancer-causing compounds known as heterocyclic amines and polycyclic aromatic hydrocarbons. For this reason, she says healthier cooking methods tend to rely on lower temperatures and moist heat. Techniques like slow cooking, braising, simmering, poaching, sous vide, and stewing help preserve nutrients while limiting the formation of these harmful compounds.
Reviewed by
Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.
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