Do Most Centenarians Eat Meat? Separating Longevity Fact from Fiction

November 14, 2025 •

4 min read

While the average person in Western societies consumes meat frequently, research into the world's 'Blue Zones' reveals a drastically different pattern. The question, "Do most centenarians eat meat?" is rooted in a common misconception, with the evidence pointing toward a largely plant-based approach to nutrition for the longest-lived populations.

Quick Summary

Studies on centenarian diets, particularly in identified Blue Zones, show that these individuals primarily follow a plant-based eating pattern. Meat is consumed sparingly, typically in small quantities only a few times per month, not as a dietary staple.

Key Points

Plant Slant is Key: The vast majority of centenarians, especially those in Blue Zones, follow a diet that is 95-100% plant-based, centering on vegetables, fruits, whole grains, and legumes.
Meat is a Rarity: Most centenarians consume meat very infrequently, averaging about five times per month and in small portions (2 oz or less).
Quality Over Quantity: The meat consumed by these populations often comes from free-roaming, grass-fed animals, a stark contrast to industrially farmed meat.
Focus on Whole Foods: Centenarian diets are characterized by minimal processed foods and sugar, favoring natural, single-ingredient foods.
Balanced Approach: Diet is just one piece of the longevity puzzle; lifestyle factors like natural movement, portion control, and strong social connections also play a vital role.
Reduced Chronic Disease Risk: Studies show that largely plant-based diets, like those followed by centenarians, are associated with a reduced risk of many chronic diseases.

Debunking the Myth: The Reality of Centenarian Diets

Many people assume a protein-heavy, meat-centric diet is the standard for good health and longevity. However, scientific exploration into the world's 'Blue Zones'—areas with the highest concentrations of centenarians—paints a different picture. These populations, including those in Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California), share several key lifestyle factors, with diet being one of the most prominent. Their nutritional habits challenge the conventional Western idea that a daily dose of meat is necessary for survival, let alone for living a long, healthy life.

The Blue Zone 'Plant Slant' and Minimal Meat Intake

At the core of the Blue Zone dietary approach is a principle known as the "plant slant". This means that 95-100% of the food consumed comes from plant-based sources. Staples include a wide variety of vegetables, fruits, legumes (beans, lentils, peas), and whole grains. Meat, while not completely excluded in most Blue Zones (with the exception of the largely vegan Seventh-Day Adventists in Loma Linda), is eaten very sparingly. For those who do consume meat, it is a rare delicacy reserved for celebratory events or used to add flavor to a dish, not as a daily meal centerpiece. The average consumption is reported to be about two ounces or less, roughly five times per month.

Quality over Quantity: The Type of Meat Consumed

When meat is consumed by centenarians, it is typically of a different quality than the industrially farmed meat prevalent in many parts of the world today. In regions like Sardinia and Ikaria, animals are often free-roaming and grass-fed, consuming a natural diet. This traditional husbandry results in leaner meat with a different nutritional profile, including higher levels of healthy omega-3 fatty acids. This contrasts sharply with the high consumption of processed and red meats in the standard Western diet, which has been linked to increased risk for chronic diseases like heart disease and certain cancers.

Beyond the Plate: Other Longevity Factors

While diet is a critical component, it is important to recognize that it is part of a larger constellation of lifestyle factors that contribute to longevity in the Blue Zones. These include:

Move Naturally: Consistent, low-intensity physical activity is built into daily life through gardening, walking, and household chores.
Purpose: Having a sense of purpose, whether called 'ikigai' in Okinawa or 'plan de vida' in Nicoya, is linked to a longer lifespan.
Downshift: Centenarians have daily routines to reduce stress, a known contributor to chronic inflammation and disease.
80% Rule: The Okinawan concept of 'hara hachi bu' encourages eating until 80% full, which prevents overeating and is a form of calorie restriction.
Right Tribe: Fostering strong, supportive social connections helps promote healthy behaviors.

Blue Zone Diet vs. Western Diet: A Comparison


Feature	Blue Zone Diet	Typical Western Diet
Primary Focus	Plant-based: beans, whole grains, vegetables, fruits.	Meat and processed foods.
Meat Consumption	Very limited (approx. 5 times/month), often free-range.	Frequent, large portions, often processed.
Protein Source	Beans, lentils, nuts, seeds, and occasionally fish or eggs.	Primarily animal protein (red meat, poultry).
Dairy Consumption	Very low, typically from sheep or goats, fermented.	High, often from cows, consumed as milk, cheese, and yogurt.
Added Sugar	Minimized; limited to special occasions.	High, found in beverages, sweets, and processed foods.
Portion Control	Smaller portions; stopping at 80% full.	Larger portions, often eating until completely full.

The Rise of Plant-Based Diets and Longevity

Research continues to explore the link between diet and lifespan, consistently finding advantages in plant-based nutrition. For example, a large Adventist Health Study found that vegetarians and pesco-vegetarians lived longer than their meat-eating counterparts. A 2022 CNBC report, citing interviews with 150 centenarians, noted that the vast majority followed a 90-100% plant-based diet. This aligns with other dietary patterns linked to longevity, such as the Mediterranean diet, which emphasizes fruits, vegetables, olive oil, and whole grains while limiting red meat and sweets. The evidence suggests that for most centenarians, meat is not the foundation of their diet, but a minor and infrequent part of it.

Can you still eat meat and live to 100?

While the collective evidence from Blue Zones points towards a plant-centric diet, individual centenarians with different dietary habits certainly exist. However, these are often individual anecdotes rather than population-wide trends. Jeanne Calment, the oldest confirmed person in history, reportedly ate meat, but her lifestyle included many other variables that may have contributed to her longevity. The overarching lesson from the Blue Zones is that a holistic approach to health—including a largely plant-based diet, regular movement, stress reduction, and strong social ties—is the most reliable path to extended lifespan and health span.

Conclusion

In summary, the answer to the question "Do most centenarians eat meat?" is no. The majority of centenarians, particularly those studied in the Blue Zones, follow a dietary pattern that is heavily reliant on plant-based foods, such as beans, fruits, and vegetables. Meat is consumed rarely, in small portions, and is typically a free-range product used to flavor a dish rather than be the main event. This practice, combined with other healthy lifestyle habits, offers a compelling blueprint for anyone interested in improving their chances of a long and healthy life. For more information on the specific dietary principles, explore the Blue Zones food guidelines.

Frequently Asked Questions

The Blue Zones diet is predominantly plant-based, with meat typically consumed very sparingly, about five times per month in small, 2-ounce portions. In some cases, like with the Seventh-Day Adventists in Loma Linda, the diet is entirely vegetarian or vegan.

No, while there are common themes like a plant-based focus and moderate intake, dietary specifics vary by region. For instance, Sardinians might eat some goat meat, while Okinawans historically ate very little of any meat.

Yes, anecdotal stories exist of centenarians who were regular meat-eaters, like Jeanne Calment. However, these are outliers and not representative of the broader population-level dietary patterns observed in longevity studies.

Limited meat intake, especially red and processed meat, is associated with a lower risk of heart disease, cancer, and other chronic conditions. Plant-based diets, by contrast, are high in fiber, antioxidants, and anti-inflammatory compounds.

While it's possible, adopting a mostly plant-based diet with very limited meat, as seen in Blue Zones, is strongly correlated with longevity and better health outcomes. Daily meat consumption, particularly processed or red meat, has been linked to increased health risks.

In Blue Zones where meat is consumed, it is typically from free-roaming, grass-fed animals. It is a natural, unprocessed product, unlike the factory-farmed and processed meats common in many modern diets.

Longevity in centenarians is also linked to regular, natural movement, a strong sense of purpose, effective stress-reduction routines, healthy social connections, and the practice of eating until 80% full.