Researchers tested whether lean, minimally processed red meat could be part of a healthy diet for older adults. In an 18-week study with 36 people aged 65 and older, some ate a plant-based diet with added pork while others ate a similar diet with lentils instead. Both groups improved their health markers, but the red meat group showed slightly better results for blood sugar control and cholesterol. The findings suggest that including familiar foods like red meat—when it’s not processed and part of an overall healthy diet—might help older adults maintain their health and stick to eating more plants.

The Quick Take

  • What they studied: Whether eating minimally processed red meat (lean pork) as part of a plant-forward diet affects aging-related health markers in older adults, compared to eating lentils instead.
  • Who participated: 36 adults aged 65 and older who were healthy enough to participate in a controlled feeding study where researchers provided all their meals for 18 weeks.
  • Key finding: Both the red meat and lentil groups improved their health markers. The red meat group showed slightly better blood sugar control (fasting insulin dropped more) and higher HDL cholesterol (the ‘good’ cholesterol), though these differences were small.
  • What it means for you: If you’re an older adult, including lean red meat in a healthy, plant-forward diet may be acceptable and might even offer modest health benefits. This doesn’t mean eating red meat is necessary, but it suggests that moderate amounts of unprocessed red meat won’t harm you if you’re eating mostly plants and other healthy foods.

The Research Details

This was a randomized controlled crossover trial, which is a strong type of research study. Thirty-six older adults participated in an 18-week study where researchers provided all their food. The study had two phases: in one phase, participants ate a plant-forward diet that included 162 grams (about 5.7 ounces) of minimally processed pork daily. In the other phase, they ate the same diet but with lentils instead of pork. The diets were matched for calories and nutrients, so the only major difference was the pork versus lentils. A crossover design means each person tried both diets, which helps researchers see how the same person responds to each option.

Researchers measured blood markers related to heart health, brain health, nutrition, body composition, and muscle strength. They used statistical methods that account for individual differences and other factors that might affect the results. The study was registered with clinical trial databases, which means the researchers planned their analysis before collecting data—an important quality indicator.

This study design is important because it isolates the effect of minimally processed red meat. Most previous research lumped together processed red meat (like bacon and deli meat) with unprocessed red meat, making it hard to know if the health problems came from the meat itself or from the processing. By testing only lean, unprocessed pork, this study can tell us more specifically about whether red meat itself is the problem. The crossover design is also powerful because it compares each person to themselves, reducing the effect of individual differences.

Strengths: The study provided all food to participants, ensuring they actually ate what was planned (high adherence). It was randomized and controlled, which reduces bias. It measured multiple health markers, not just one. Weaknesses: The sample size was small (36 people), which limits how much we can generalize to all older adults. The study was only 18 weeks long, so we don’t know about long-term effects. The study was published as a preprint, meaning it hasn’t been peer-reviewed yet by other scientists. The participants were likely healthier than average older adults, since they could tolerate a controlled diet study.

What the Results Show

Both diet groups showed improvements in health markers related to aging and cognitive function, which is encouraging. The red meat group showed a slightly larger decrease in fasting insulin (a marker of blood sugar control), though this difference was modest. The red meat group also had higher HDL cholesterol (good cholesterol) after eating the pork diet compared to the lentil diet.

Body weight decreased in both groups, which makes sense since researchers controlled the calories. Importantly, the red meat group showed a trend toward losing less lean muscle mass (muscle and bone) compared to the lentil group—this is significant because older adults often lose muscle, which affects strength and independence.

Muscle strength tests (grip strength and ability to stand up from a chair) were maintained in both groups, meaning neither diet caused muscle weakness. Both groups also showed favorable changes in brain-related metabolites and amino acid profiles, suggesting both diets supported brain health.

Both diets improved markers related to brain health and neurotransmitters (chemicals that help the brain work). The study measured 12 different nutrition and brain-related markers, and favorable shifts occurred in both groups. This suggests that the plant-forward approach itself—emphasizing whole foods—was beneficial for both groups. The fact that both groups improved suggests that the overall diet quality matters more than whether you include some red meat.

Previous research often showed that red meat was associated with worse health outcomes, but most studies didn’t distinguish between processed red meat (which contains added salt, preservatives, and other chemicals) and unprocessed red meat. This study fits with emerging research suggesting that the processing method matters more than the meat itself. The findings align with Mediterranean and MIND diet research, which allow small amounts of unprocessed red meat while emphasizing plants. This study suggests that including familiar, well-liked foods like red meat might help people stick to healthier eating patterns.

The study was small (only 36 people), so results may not apply to all older adults. Participants were likely healthier than average and may have been more motivated to follow a diet study. The study lasted only 18 weeks, so we don’t know if benefits continue long-term or if problems develop over years. The study was published as a preprint without peer review, so other scientists haven’t verified the findings yet. The differences between groups were often small and not always statistically significant, meaning some findings could be due to chance. The study didn’t include people with serious health conditions, so results may not apply to those with heart disease, diabetes, or cognitive decline.

The Bottom Line

For older adults eating a plant-forward diet: Including small to moderate amounts of lean, minimally processed red meat (like lean pork or beef) appears safe and may offer modest benefits for blood sugar control and cholesterol levels. This is not a recommendation to eat more red meat, but rather that you don’t need to avoid it completely if you prefer it and eat mostly plants. Confidence level: Moderate—the study is well-designed but small and hasn’t been peer-reviewed yet. For those who don’t eat red meat: The study shows that plant-based proteins like lentils work equally well for most health markers, so there’s no need to add red meat if you prefer not to eat it.

This research is most relevant to older adults (65+) who are generally healthy and interested in maintaining their health as they age. It’s particularly relevant to people who enjoy eating red meat and want to know if they can include it in a healthy diet. It may also interest people who find plant-forward diets hard to stick to and want to know if including some red meat would help them maintain the diet. This research is less relevant to people with heart disease, high cholesterol, or diabetes—they should consult their doctor before making diet changes. It’s also less relevant to people who prefer not to eat meat for ethical or environmental reasons.

In this study, improvements in blood markers appeared within 18 weeks. However, changes in body composition (fat and muscle) were modest over this timeframe. For muscle strength, the benefits of maintaining strength appeared within 18 weeks. Realistic expectations: You might see improvements in blood sugar control and cholesterol within a few weeks to months, but significant changes in body composition typically take 3-6 months or longer. Benefits for brain health and aging markers may take longer to become noticeable.

Want to Apply This Research?

  • Track weekly servings of minimally processed red meat (aim for 1-2 servings per week, about 3-4 ounces per serving) alongside plant-based protein servings. Log the type of red meat consumed (lean cuts, minimally processed) to ensure quality. Track alongside overall plant food intake to maintain a plant-forward approach.
  • If you’re an older adult interested in this approach: Start by identifying one lean red meat dish you enjoy (like lean ground beef tacos or pork stir-fry). Plan to include it 1-2 times per week as part of meals that are mostly vegetables, whole grains, and legumes. Use the app to plan these meals in advance and track that you’re maintaining a plant-forward pattern overall. Set a reminder to balance red meat meals with plant-based meals throughout the week.
  • Track monthly changes in energy levels, muscle strength (note if stairs feel easier or if you can carry groceries more easily), and how well you’re sticking to your diet. If possible, work with your doctor to recheck blood markers (cholesterol, fasting glucose) every 3-6 months. Note any changes in cognitive function or mood. Use the app to identify patterns—for example, do you feel better on weeks when you include red meat, or does it not matter?

This research is preliminary and has not yet been peer-reviewed by other scientists. While the study suggests that minimally processed red meat can be part of a healthy diet for older adults, individual responses vary. This information is not medical advice. If you have heart disease, high cholesterol, diabetes, or other health conditions, consult your doctor or registered dietitian before making significant diet changes. Do not use this information to replace professional medical advice. The study involved healthy older adults and may not apply to people with chronic diseases or those taking certain medications. Always discuss major dietary changes with your healthcare provider.