{"id":463558,"date":"2026-02-12T05:15:09","date_gmt":"2026-02-12T05:15:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/463558\/"},"modified":"2026-02-12T05:15:09","modified_gmt":"2026-02-12T05:15:09","slug":"the-best-science-backed-diet-for-living-to-100","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/463558\/","title":{"rendered":"The Best Science-Backed Diet for Living to 100"},"content":{"rendered":"

PEOPLE ARE LIVING longer. In the 1940s, the average lifespan for men was around 54<\/a> and now stands on the cusp of 76 years<\/a>. Still, there’s something special about being one of the few centenarians who reach 100. So what’s the secret to living to 100?<\/p>\n

Nutrition is a big factor, and for decades longevity scientists have been touting the benefits of a plant-based diet. Though more recently, that has come into question with the FDA’s push for red meat in the new Dietary Guidelines for Americans<\/a>. A new study published in The American Journal of Clinical Nutrition<\/a> attempts to settle the debate with a somewhat controversial take. So MH asked dietitians to weigh in on their thoughts. <\/p>\n

What Diet Is Best for Longevity? <\/p>\n

The researchers focused on Chinese older adults\u2014China ranks third<\/a> in highest centenarian population\u2014who participated in the Chinese Longitudinal Healthy Longevity Survey in 1998. There were 5,203 adults who were 80 years and older who reported their diet and were then grouped as either omnivores or vegetarians. Based on the type of animals consumed, researchers further classified vegetarians as pesco-vegetarians, ovo-lacto-vegetarians, and vegans. Follow-ups for the longevity survey continued until 2018 where researchers then calculated how many ended up living to 100. <\/p>\n

In total, 1,459 people became centenarians. A majority of these super-agers were omnivores. When crunching the numbers, vegetarians and vegans were the least likely to become centenarians. According to the authors, it had to do with the lack of animal-based products. When taking a closer look, pesco-vegetarians (eats fish and seafood) and ovo-lacto-vegetarians (dairy products and eggs) were more likely to reach 100 than vegans. <\/p>\n

Why You Can’t Ignore Body Weight as a Factor <\/p>\n

At first glance, the results seem to suggest that you won\u2019t live as long if you eat a vegetarian diet, and also contradicts plenty<\/a> of research<\/a> that suggests a plant-based diet is great for your health. However, when you take a closer look, there’s an important caveat to consider.<\/p>\n

Vegetarians were less likely to hit 100 when they were underweight (below 18.5 kg\/m2). The same association wasn\u2019t seen in older adults who were a healthy weight (18.5 \u2013 24.9 kg\/m2). <\/p>\n

Being underweight as an older adult comes with its own health risks, like a higher rate of frailty<\/a>, falls<\/a>, and even dying early. It\u2019s likely that the participants\u2019 body weight played more of a factor than anything in this association\u2014not how much meat they did or didn\u2019t eat. \u201cThe take-home message is that it’s a good idea not to be malnourished,\u201d says David Cutler, MD<\/a>, a family medicine physician at Providence Saint John\u2019s Health Center. <\/p>\n

Redefining the Role of Protein in Longevity<\/p>\n

The study gave some insight but the question still remains: Can eating animal proteins help you reach your 100th birthday? The study shows it’s a complex question that goes beyond yes and no. That being said, dietitians tell MH it\u2019s not a bad idea to mix in some meat in your meals. It’s even more important as you age.<\/p>\n

Meat-eaters \u201cconsume more nutrients like protein, vitamins B6 and B12, zinc, omega-3 fats, and others,\u201d says nutritionist and registered dietitian Sonya Angelone, PhD, RDN<\/a>. She adds that meat tends to have more calories than plants, which can help older adults maintain weight as they age.<\/p>\n

\u201cDigestion and absorption of nutrients decreases as we get older so it becomes especially important to be sure that foods eaten by older adults are nutrient-dense, or that they provide concentrated nutrients for the calories,\u201d says Angelone. Proteins like fish and chicken can deliver on those fronts. <\/p>\n

If someone is already in a protein or calorie deficit<\/a>, further dietary restriction like excluding animal protein from your diet can do more harm than good, says Scott Keatley, RD<\/a>, co-owner of Keatley Medical Nutrition Therapy. Still, he says there is some merit to plant-based diets and getting more greens in general. It’s just a reminder that everyone’s bodies and needs are different. <\/p>\n

What Experts Recommend Eating for Living Longer<\/p>\n

When thinking of a longevity diet<\/a>, Keatley wants to reframe the narrative. \u201cDiets that support longevity typically include lots of plants, but also allow for nutrient-dense animal foods when needed, especially in older age,\u201d he says.<\/p>\n

Your diet, regardless of what you choose, should have a plan to consume sufficient protein<\/a>, fiber<\/a>, and healthy fats in every meal. \u201cIf you\u2019re underweight or over 70, don\u2019t hesitate to include eggs, fish, dairy, or lean meat for support,\u201d Keatley says. Also try to limit overly ultra-processed foods as much as possible. <\/p>\n

Most importantly, Cutler wants people to eat a varied, nutrient-dense diet. \u201cYou can be well-nourished eating meat, but you can also be well-nourished without eating meat.\u201d <\/p>\n

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Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men\u2019s Health, Women\u2019s Health, Self, Glamour, and more. She has a master\u2019s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.<\/p>\n