How Minimally Processed Red Meat May Support Healthy Aging

Credit: Adobe Stock/nadianb

Many heart- and brain-healthy diets recommend limiting red meat, often grouping all red meat together without distinguishing between highly processed meats and lean, minimally processed options. Findings from a study published in Current Developments in Nutrition suggest lean, minimally processed red meat can fit into a healthy, plant-forward diet for older adults.

“Maintaining strength, mobility and metabolic health is central to aging well, and diet is a modifiable lever,” said study investigator Moul Dey, Ph.D., a professor in the School of Health and Human Sciences at South Dakota State University. “In this controlled feeding trial, older adults saw weight loss while preserving grip strength and chair-rise performance, and we observed favorable shifts in several metabolic and neuroactive markers linked to aging.”

Investigators conducted an 18-week randomized controlled feeding study in adults aged 65 and older (mean age 71.7 years). Participants followed two different diets at different points in the study. One diet included about 5.7 ounces per day of minimally processed pork, while the other replaced the pork with lentils. Both diets were designed to match calories and macronutrients and were aligned with the 2020-2025 Dietary Guidelines for Americans. Importantly, all meals were provided, allowing researchers to carefully control what participants ate.

Thirty-six Midwestern adults (26 women, 10 men) completed the study. Across both diet phases, markers related to brain and metabolic health improved. Fasting insulin levels dropped regardless of whether participants ate pork or lentils, suggesting better insulin regulation overall. After the pork-containing phase, insulin sensitivity improved slightly more, although the difference between the two diets was not large.

One notable difference was cholesterol: Participants had higher levels of “good” HDL cholesterol after the pork phase compared with the lentil phase. Body weight decreased during both diet periods, and while some lean muscle loss occurred (as is common during weight loss), there was a trend toward less lean mass loss when pork was included. Measures of physical function, such as grip strength and the ability to rise from a chair, were maintained throughout the study.

The study also found favorable changes in neuroactive compounds and amino acids that play roles in brain and muscle health in both diet phases.

Investigators said the study was carefully designed and gives stronger evidence than typical diet surveys, but it also had limits. It was relatively short, included only White older adults, and didn’t directly test thinking or memory, so results may not apply to everyone or show long-term brain effects. Some of the health improvements may also be partly related to modest weight loss rather than diet alone.

Overall, the findings suggest that lean, minimally processed red meat can be included in a balanced, plant-forward eating pattern without harming, and potentially supporting, metabolic, physical and cognitive health in older adults.

“This is the kind of dietary direction and evidence people are looking for in January; actionable, realistic and grounded in whole foods,” said Kristen Hicks-Roof Ph.D., RDN, LDN, FAND, FNAP, director of human nutrition at the National Pork Board. “Healthy aging isn’t just about living longer, it’s about staying strong, independent and sharp. This study shows that a plant-forward plate can include minimally processed pork as a high-quality protein option, while still supporting meaningful markers of health in older adults.”