Lean pork study shows significant health benefits for adults over 65
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Red meat is back under new U.S. Department of Health and Human Services (HHS) guidelines, and a recent study suggests lean pork may be particularly beneficial.
The 2025-2030 Dietary Guidelines for Americans list red meat alongside fruits and vegetables and recommend consuming “a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat.”
The change in federal guidance follows new research examining the impact of lean pork in the diet of adults over 65.
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Researchers studied a group of overweight older adults to determine the effect of lean, minimally processed pork, as described in the January 2026 issue of Current Developments in Nutrition.
The study was funded by National Pork Control and the Meat Foundation, and the researchers explained that the sponsors “had no role in the design of the study.” [or] Collection, analysis or interpretation of data.”
New research suggests that lean, minimally processed pork can fit into a healthy, plant-focused diet for adults over 65. (iStock)
One group ate a plant-based diet that included pork as the only meat, while the other group ate plant-based meals that included lentils, beans, and chickpeas as a protein source.
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Participants who consumed lean pork reported improved insulin sensitivity and better preservation of “good” cholesterol (HDL). They also showed a trend toward less muscle loss during the weight loss process.
The researchers, including corresponding author Moul Dey, Ph.D., a professor in the College of Health and Human Sciences at South Dakota State University, said their findings “challenge the perception that red meat is generally inappropriate for older adults.”
“It can definitely fit into a healthy, forward-thinking diet, including lean, minimally processed pork a few times a week.”
“Including habitual foods such as red meat (pork), especially in minimally processed form, into a healthy overall diet may provide age-related health benefits and increase adherence to plant-based diets in populations where red meat remains popular,” the study concluded.
New Jersey-based dietitian Erin Palinski-Wade said not all red meats are nutritionally the same.
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Red meat “tends to be painted with a very broad brush,” Palinski-Wade told Fox News Digital. (He was unrelated to the new study.)
Researchers found that older adults who ate lean pork had increased insulin sensitivity compared with a group that ate only plants. (iStock)
“It can certainly fit into a healthy, forward-thinking diet, including lean, minimally processed pork a few times a week,” he said.
“Especially when portions remain moderate and pork replaces more processed meat, while foods like beans, nuts or fish are not discouraged.”
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The key is to think of lean pork as part of the plate rather than the star, he said.
“Aim for about 3-4 ounces of cooked food and build the meal around vegetables, whole grains, legumes, fruit and healthy fats,” Palinski-Wade said.
The study focused on lean, minimally processed pork rather than heavily processed or high-fat meat products. (iStock)
“This might look like a veggie-packed stir-fry with brown rice and a small amount of pork loin, a grain bowl full of roasted veggies and lentils, plus a few slices of pork loin, or soup and stew—where the pork adds flavor while the beans and veggies provide most of the volume.”
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Palinski-Wade said the study, although promising, does not suggest that legumes should be replaced with meat.
“Both the plant-only model and the pig-plus-plant model led to improvements in weight, fasting insulin, and functional outcomes,” he said.
A dietitian told Fox News Digital that not all red meats are nutritionally the same. (iStock)
Eating more protein may also slow sarcopenia (age-related muscle loss) and stimulate muscle protein synthesis, he said.
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“The main takeaway for older adults is that pairing high-quality animal protein, such as lean pork, with plenty of plant foods can make it easier to meet essential amino acid needs while supporting strength, mobility, and markers of healthy aging,” the expert concluded.
