Researchers studied over 15,000 middle-aged and older adults in China to understand how different eating patterns affect their health and weight. They found that people who ate more eggs and dairy products had fewer metabolic problems—even if they were overweight. The study identified four main eating patterns and discovered that the egg-and-dairy pattern was the healthiest choice. Meanwhile, eating lots of grains and meat together was linked to more metabolic issues. This research suggests that what you eat matters just as much as how much you weigh when it comes to staying healthy.

The Quick Take

  • What they studied: How different eating patterns affect the health and metabolism of middle-aged and older adults, looking at whether people with certain diets had better or worse metabolic health regardless of their weight
  • Who participated: 15,160 middle-aged and older adults living in China, grouped by their weight and metabolic health status (whether their bodies were working efficiently or not)
  • Key finding: People who regularly ate eggs and dairy products had significantly lower chances of developing metabolic problems compared to those who didn’t eat these foods, even if they were overweight
  • What it means for you: Adding more eggs and dairy to your diet may help protect your metabolic health as you age. However, this is one study, so talk to your doctor before making major diet changes, especially if you have health conditions or dietary restrictions

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of people at one point in time and compared their eating habits to their health status. They didn’t follow people over months or years; instead, they took a snapshot of 15,160 Chinese adults and asked them detailed questions about what they ate using a food frequency questionnaire. Researchers then used a statistical method called principal component analysis to identify the main eating patterns that emerged from the data—basically grouping similar foods together to see which combinations people actually ate.

The researchers classified participants into four groups based on their weight and metabolic health: people who were normal weight and metabolically healthy, normal weight but with metabolic problems, overweight but metabolically healthy, and overweight with metabolic problems. They then used statistical models to see which eating patterns were connected to better or worse health outcomes.

This approach is useful for identifying patterns in large populations, but it can’t prove that one thing causes another—only that they’re connected.

This study matters because it challenges the idea that weight is the only thing that matters for health. Some people can be overweight but still have good metabolic health, while others can be thin but have metabolic problems. Understanding which foods support good metabolism helps doctors and nutritionists give better advice to middle-aged and older adults, who are at higher risk for metabolic diseases.

The study’s strengths include its large sample size (over 15,000 people) and focus on a specific age group that really needs this information. The research was published in Scientific Reports, a reputable journal. However, because this is a cross-sectional study, it shows associations rather than proof of cause-and-effect. The study only looked at Chinese adults, so results may not apply equally to other populations. Additionally, the study relied on people remembering what they ate, which can be inaccurate.

What the Results Show

The researchers identified four main eating patterns among the participants. The first pattern, which they called “egg-dairy preference,” included foods like eggs, milk, and dairy products. People who scored high on this pattern had significantly lower risks of developing metabolic problems, whether they were overweight or not. Specifically, this pattern reduced the risk of three out of four metabolic problem categories studied.

The second pattern, called “plant preference,” focused on vegetables, fruits, and plant-based foods. This pattern was associated with lower risk of metabolic problems in normal-weight people, though the effect was smaller than the egg-dairy pattern.

The third pattern, “grain and meat preference,” included lots of rice, wheat, and meat. Surprisingly, this pattern was most strongly linked to metabolic problems, even in people who weren’t overweight. This suggests that the combination of refined grains with meat may be particularly problematic for metabolism.

A fourth pattern also emerged but showed less clear associations with health outcomes.

The study revealed that metabolic health and body weight are separate things—you can be overweight but metabolically healthy, or normal weight but metabolically unhealthy. The egg-dairy pattern was protective across multiple metabolic problem categories, suggesting it has broad benefits. The plant-based pattern showed benefits mainly for normal-weight individuals, indicating it may work differently depending on someone’s starting weight.

This research aligns with previous studies showing that diet quality matters as much as diet quantity for health. Earlier research has suggested that eggs and dairy provide important nutrients and may support metabolic health, and this study confirms that pattern in a large Asian population. However, some previous studies have raised concerns about high meat consumption, which this study also supports. The finding that plant-based eating helps is consistent with many other nutrition studies.

This study has several important limitations. First, it’s cross-sectional, meaning we can’t prove that eating eggs and dairy causes better health—only that people who eat these foods tend to be healthier. Second, the study only included Chinese adults, so results may not apply to other ethnic groups or countries with different food availability and eating traditions. Third, researchers relied on people’s memories of what they ate, which is often inaccurate. Fourth, the study didn’t account for other important factors like exercise, stress, sleep, or genetics that also affect metabolic health. Finally, we don’t know if people changed their diets over time or if these were their lifelong eating patterns.

The Bottom Line

Based on this research, consider adding more eggs and dairy products to your diet if you tolerate them well (moderate confidence). Include plenty of vegetables and fruits (moderate confidence). Reduce your intake of refined grains and processed meats, especially in combination (moderate confidence). These recommendations are most relevant for middle-aged and older adults. Always consult with your healthcare provider before making significant dietary changes, especially if you have allergies, intolerances, or existing health conditions.

This research is most relevant for middle-aged and older adults concerned about metabolic health and disease prevention. It’s particularly important for people with a family history of diabetes, heart disease, or metabolic syndrome. People who are lactose intolerant or allergic to eggs should work with a nutritionist to find alternative sources of the nutrients these foods provide. Younger adults may benefit from these patterns too, but the study specifically focused on older populations.

Metabolic changes typically take several weeks to months to become noticeable. You might see improvements in energy levels within 2-4 weeks, but meaningful changes in metabolic markers (like blood sugar or cholesterol) usually take 8-12 weeks of consistent dietary changes. Long-term benefits develop over months and years of maintaining these eating patterns.

Want to Apply This Research?

  • Track daily servings of eggs and dairy products (aim for 2-3 servings daily) alongside servings of vegetables and fruits (aim for 5+ servings daily). Also monitor portions of grains and meat, noting when you eat them together versus separately.
  • Set a goal to include one egg or dairy product at breakfast, add vegetables to lunch and dinner, and replace one refined grain meal per week with a vegetable-based meal. Use the app to log these foods and track patterns over time.
  • Weekly review of eating pattern adherence, monthly check-ins on how you feel (energy, digestion, weight), and quarterly tracking of relevant health markers if available (blood sugar, cholesterol) through your healthcare provider.

This research shows associations between eating patterns and metabolic health but does not prove cause-and-effect relationships. The study was conducted in China and may not apply equally to all populations. Individual results vary based on genetics, overall lifestyle, exercise, sleep, and other factors. This information is for educational purposes only and should not replace professional medical advice. Before making significant dietary changes, especially if you have existing health conditions, take medications, or have food allergies or intolerances, consult with your healthcare provider or registered dietitian. People with dairy allergies or lactose intolerance should seek alternative nutrient sources.