Lean Pork May Support Healthy Aging, Study Finds

Red Meat Returns to the Nutrition Conversation
Red meat is back in the spotlight as updated federal dietary guidelines and new research challenge long-held assumptions about its role in healthy aging. The 2025–2030 Dietary Guidelines for Americans now place red meat alongside other protein sources, encouraging variety rather than avoidance — and a new study suggests lean pork may offer specific benefits for older adults.

What the Study Found
Researchers examined overweight adults over the age of 65, comparing a plant-forward diet that included lean, minimally processed pork with a fully plant-based protein approach using lentils, beans and chickpeas. Participants who consumed lean pork showed improved insulin sensitivity, better preservation of HDL (“good”) cholesterol and a trend toward reduced muscle loss during weight loss.

Why Lean Pork Stands Out
According to the researchers, the findings challenge the idea that all red meat is unsuitable for older adults. Lean pork, when minimally processed, may help support metabolic health while making plant-forward diets easier to follow — especially for people who already enjoy meat as part of their routine.

Experts Urge Balance, Not Excess
Dietitian Erin Palinski-Wade notes that red meat often gets “painted with a very broad brush.” She emphasized that lean pork can fit into a healthy eating pattern when portions are modest and the plate remains centered on vegetables, whole grains, legumes and healthy fats.

How to Include Pork the Healthy Way
Rather than making meat the main attraction, experts recommend treating it as a supporting player. A 3–4 ounce serving of pork tenderloin or pork loin paired with vegetables, beans or whole grains can provide high-quality protein without crowding out plant foods.

The Bigger Takeaway
The study does not suggest replacing plant proteins with meat. Instead, it highlights flexibility. For older adults, combining lean animal protein with plant-based foods may help preserve strength, mobility and metabolic health — all key markers of healthy aging.