Researchers followed over 10,000 Chinese adults for nearly 20 years to see if eating according to traditional Chinese dietary guidelines could help people live longer. They found that people who ate a wider variety of foods and followed healthy eating patterns had significantly lower chances of dying from any cause during the study period. Those who ate the most diverse diets had about 38% lower risk of death compared to those who ate the least variety. This suggests that following Eastern healthy eating patterns—which emphasize variety and balance—may be just as important for living a long, healthy life as the Western diets that scientists usually study.

The Quick Take

  • What they studied: Whether eating a variety of foods following Chinese healthy eating guidelines helps people live longer
  • Who participated: Over 10,000 Chinese adults aged 18 and older who were tracked for up to 18 years between 1997 and 2015
  • Key finding: People who ate the most diverse diets had a 38% lower risk of dying from any cause compared to those who ate the least variety. For every 10-point improvement in following healthy eating guidelines, death risk dropped by 18%.
  • What it means for you: Eating a variety of different foods—especially following traditional healthy eating patterns—may help you live longer. However, this study was done in China, so results may not apply equally to all populations. Talk to your doctor about what healthy eating looks like for your specific situation.

The Research Details

This was a long-term follow-up study called a cohort study. Researchers tracked the same group of Chinese adults over many years (from 1997 to 2015, with check-ins at different times). They asked people about what they ate and then watched to see who stayed healthy and who passed away over time.

To measure how well people followed healthy eating patterns, the researchers used two different scoring systems. The first was a Dietary Diversity Score, which simply counts how many different types of foods someone eats. The second was the Chinese Healthy Eating Index, which is more detailed and looks at whether people are eating the right amounts of different food groups according to Chinese dietary guidelines.

The researchers then used special statistical methods to figure out whether people who ate better diets actually lived longer, while accounting for other factors that might affect how long someone lives (like age, exercise, and smoking).

This research approach is important because it follows real people over a long time period, which gives us much stronger evidence than just asking people about their diet once. By tracking the same people for nearly 20 years, researchers could see actual outcomes (who lived and who didn’t) rather than just guessing. This type of study is considered one of the strongest ways to understand how diet affects health.

This study has several strengths: it included over 10,000 people, tracked them for many years, and used two different ways to measure healthy eating (which gave similar results). However, the study was conducted only in China, so the results may not apply equally to people from other backgrounds. Also, the researchers relied on people remembering what they ate, which can sometimes be inaccurate. The study shows association (eating well and living longer happen together) but cannot prove that the diet directly caused the longer life, since many other factors affect how long we live.

What the Results Show

The main finding was clear: eating a wider variety of foods was linked to living longer. People in the top group for dietary diversity (eating the most different types of foods) had a 38% lower risk of dying compared to people in the bottom group who ate the least variety. This is a substantial difference.

When researchers looked at the Chinese Healthy Eating Index score (which measures how well people follow official healthy eating guidelines), they found that for every 10-point improvement in the score, people’s risk of dying dropped by 18%. This means that even small improvements in following healthy eating patterns were associated with better survival.

When the researchers combined both measures—looking at people who scored high on both dietary diversity AND the healthy eating index—they found these people had the lowest risk of dying. People who did well on both measures had noticeably better outcomes than those who did poorly on both measures.

These associations held true even after researchers accounted for other important factors like age, sex, physical activity level, and smoking status, suggesting that diet itself plays an important role in longevity.

The study confirmed that the two different ways of measuring healthy eating (diversity and following guidelines) both pointed to the same conclusion: eating better is linked to living longer. This consistency strengthens confidence in the findings. The researchers also found that the benefits appeared across different age groups and both men and women, suggesting these eating patterns may help many different types of people.

Most previous research on diet and longevity has focused on Western-style healthy eating patterns (like the Mediterranean diet). This study is valuable because it specifically examines Eastern healthy eating patterns recommended by Chinese dietary guidelines, which emphasize different foods and proportions than Western diets. The findings suggest that there may be multiple healthy ways to eat, and that following culturally appropriate dietary guidelines appears beneficial. The results are consistent with other research showing that dietary diversity and following official nutrition guidelines are linked to better health outcomes.

This study has several important limitations to consider. First, it was conducted only in China, so the results may not apply equally to people of other ethnic backgrounds or living in different countries. Second, the study measured what people ate through surveys where they had to remember their meals, which can be inaccurate. Third, while the study shows that better eating and longer life go together, it cannot prove that the diet caused the longer life—other unmeasured factors could be involved. Fourth, the study participants were followed for different lengths of time, and some people were lost to follow-up, which could affect the results. Finally, the study is observational, meaning researchers watched what happened rather than randomly assigning people to different diets, which is a less definitive way to prove cause and effect.

The Bottom Line

Based on this research, eating a wide variety of foods and following healthy eating guidelines appears to be associated with living longer (moderate confidence level). Specifically, try to: eat different types of foods rather than the same things repeatedly; follow your country’s official dietary guidelines; include plenty of whole grains, vegetables, fruits, and lean proteins; and limit processed foods. These recommendations are supported by this study and align with general nutrition science. However, this study alone is not enough to make definitive claims, and you should consult with a healthcare provider or registered dietitian for personalized nutrition advice.

These findings are relevant to anyone interested in living a longer, healthier life, particularly Chinese adults and people of East Asian descent. The results may be especially meaningful for people who follow traditional Eastern dietary patterns. However, people from other ethnic backgrounds should be cautious about assuming these exact results apply to them, though the general principle of eating diverse, whole foods is supported by research across many populations. People with specific health conditions or dietary restrictions should work with a healthcare provider to adapt these principles to their situation.

The benefits of eating a more diverse, healthier diet likely develop over months and years rather than days or weeks. In this study, researchers tracked people for up to 18 years to see the full impact on longevity. You might notice improvements in energy, digestion, or how you feel within weeks to months of improving your diet, but the major health benefits for longevity take much longer to develop.

Want to Apply This Research?

  • Track the number of different food groups you eat each day (aim for at least 5-7 different types: grains, vegetables, fruits, proteins, dairy, oils, and legumes). Log this weekly to see if you’re increasing dietary diversity over time.
  • Set a weekly goal to try one new food or food combination you haven’t eaten before. Use the app to plan meals that include foods from all major food groups, and check them off as you eat them throughout the day.
  • Use the app to calculate a weekly dietary diversity score (count unique food groups consumed) and track it monthly. Also monitor how you feel—energy levels, digestion, and overall wellness—as you improve your diet variety. Set reminders to eat from different food groups at each meal.

This research suggests an association between following Eastern healthy dietary patterns and reduced mortality risk in Chinese adults, but it does not prove that diet directly causes longer life. This study was conducted in China and may not apply equally to all populations. Individual results vary based on genetics, overall lifestyle, and health status. 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 dietary restrictions, please consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your individual health needs.