New Study Shows Lean Red Meat Benefits Heart and Gut Health

Mediterranean Stuffed Peppers

Mediterranean Stuffed Peppers Credit Courtesy of the National Pork Board, Des Moines, Iowa.

A recent study by Purdue University scientists has highlighted that including lean red meat in a balanced diet can positively impact gut and heart health. The research, funded by the National Pork Board, adds to the growing evidence that lean red meats like beef and pork can be part of a healthy lifestyle.

Key Findings:

  • Gut Health: Eating three ounces of lean red meat daily contributed to a healthier gut microbiota.
  • Heart Health: Improved cardiovascular markers, like reduced LDL cholesterol, were linked with positive changes in gut bacteria.

Lead investigator Dr. Wayne Campbell notes that the study underlines the importance of consistency: “Maintaining a balanced diet over time yields more stable health outcomes.”

Consistency is Key:

  • Intermittent healthy eating offered benefits each time it resumed but maintaining a balanced diet consistently led to more sustainable improvements.
  • Returning to usual, less healthy eating habits reversed these positive changes within a few weeks.

These findings suggest that lean red meats, when included as part of a balanced diet, can support both gut and heart health without adverse effects.

Dr. Campbell advises that “It’s better to consistently consume a healthy diet to support long-term health outcomes,” especially if it already includes lean red meat.

This study offers promising insights into how lean red meat can fit into a balanced, healthful diet, supporting overall well-being.

How do you feel about including lean red meat in your diet?

Diets High in Processed Red Meat Linked to Increased Risk of Dementia

Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard found that consuming large amounts of red meat, mainly processed types like bacon, hot dogs, and sausage, is linked to a higher risk of dementia. Participants who ate diets high in processed meats had a 13% higher risk of developing dementia over a follow-up period of up to 43 years.

This research highlights that red meat is not only a risk factor for chronic conditions like heart disease and type 2 diabetes, but it also increases the risk for dementia. The study, published in the medical journal Neurology, suggests that replacing processed red meat with protein sources like nuts, legumes, or fish may reduce the risk of dementia by about 20%.

Dr. Daniel Wang from Brigham and Women’s Hospital, a member of the Mass General Brigham healthcare system, emphasized the importance of considering the impact of diet on brain health. He hopes the findings will encourage greater awareness of the link between diet and cognitive health.

As the U.S. population ages, dementia is becoming a growing concern. In this study, out of 133,771 participants with an average age of 49 years, 11,173 were diagnosed with dementia up to 43 years later. Data were collected from long-term studies, which included detailed information about participants’ diets.

The study found that those who ate at least a quarter of a serving of processed red meats daily had a 13% higher risk of dementia compared to those who consumed less than one-tenth of a serving. Additionally, greater processed meat consumption was associated with worse cognitive function and accelerated cognitive ageing by about 1.6 years per daily serving.

The researchers also explored self-reported cognitive decline, which often precedes noticeable cognitive impairment. They found that consuming both processed and unprocessed meats increased the risk of cognitive decline.

Further research is being conducted to understand how red meat contributes to dementia risk, particularly focusing on the gut microbiome and substances like trimethylamine N-oxide (TMAO) that may impact brain health.

Dr. Wang noted the importance of long-term studies in understanding the causes of dementia and cognitive decline, and he emphasized the need to continue investigating the mechanisms behind these conditions.

What motivates people to eat less red meat?

New research looks at whether health risks or environmental impacts matter more
Recent research examines the relative importance of health risks versus environmental impacts.

Limiting red meat consumption is key to a sustainable and healthy diet, yet Americans are among the world’s largest consumers. A new study reveals the demographics of American adults who choose not to eat red meat and finds that environmental concerns may matter more to them than health risks.  

Researchers from Baruch College and the University of Southern California (USC) surveyed over 7,500 adults as part of the Understanding America Study, a probability-based Internet panel formed with individuals aged 18 and older.

In analyzing the survey results, the researchers discovered that only 12 per cent of participants reported not consuming red meat. Adults who indicated they did not eat red meat were more likely to have stated that they:

were female 
were 65 years of age or older 
had a college degree 
had an annual income of $60,000 or less 
had voted for Democrats or Independents (vs. Republicans), and  
self-identified as non-Hispanic Black, Hispanic, or Asian (vs. non-Hispanic whites).  


When asked to choose their top two concerns of the past year, the non-red meat eaters were equally likely to choose “environment and climate change” or “health/healthcare.” In the analysis of survey results, environmental concerns were associated with self-reports of not eating red meat, while health concerns were not.  

“People may be more familiar with the environmental benefits of not eating red meat than with the potential health benefits,” says lead author Patrycja Sleboda, assistant professor of psychology at Baruch College in New York City.  

The authors suggest that public awareness of the environmental impacts of eating red meat may be increasing due to rising climate change concerns. According to the Intergovernmental Panel on Climate Change (IPCC), red meat production is a major source of greenhouse gas emissions, deforestation, and water usage. Production of meat and dairy contributes to 72-78 per cent of global food-related greenhouse gas emissions and 15 per cent of total global emissions. By eating less red meat, people can lower their own contribution to greenhouse gas emissions. 

The lack of a significant association between health concerns and red meat eating may reflect a lack of clear dietary recommendations in the United States. Studies have shown that high levels of both unprocessed red and processed meat have been associated with elevated risk for colorectal, stomach, and pancreatic cancers. The American Cancer Society recommends “limiting red and processed meat,” while the American Heart Association suggests people eat more plant-based proteins and meatless meals.