Red meat has traditionally been linked to cardiovascular disease, the leading cause of death worldwide. However, new research from South Dakota State University (SDSU) indicates that incorporating lean red meat into high-quality diets may have mental health benefits.
Samitinjaya Dhakal, assistant professor in SDSU’s School of Health and Human Sciences, emphasized that red meat can enhance nutrient intake essential for brain health and promote favorable shifts in gut microbiome diversity.
“What was really compelling was the significant nutritional benefit we saw in healthy eaters who consumed red meat,” Dhakal said. “This suggests the public health message shouldn’t be about complete elimination, but rather about building a high-quality diet into which lean red meat can fit.”
The research analyzed data from the American Gut Project, the largest open-source microbiome initiative, which provides extensive dietary, microbial, and health information. From this database, 4,915 adults were categorized into four dietary groups based on their red meat consumption and overall diet quality, assessed using the U.S. Department of Agriculture’s Healthy Eating Index (HEI).
The groups included: high HEI with red meat, high HEI without red meat, low HEI with red meat, and low HEI without red meat.
Dhakal noted that participants with high-quality diets maintained a healthy weight regardless of red meat intake. However, those consuming red meat within a high-quality diet showed improved protein intake and better coverage of nutrients critical to brain health, including zinc, selenium, vitamin B12, and choline.
Higher HEI scores, independent of red meat consumption, were associated with lower risks of depression, PTSD, and bipolar disorder. Additionally, strong gut microbial diversity was observed in participants with high-quality diets who consumed red meat.
“Our findings support a less rigid approach to healthy eating,” Dhakal said. “Focusing on overall dietary patterns is a more powerful tool for long-term well-being than strictly eliminating certain foods.”
The study was presented on June 2 at Nutrition 2025, the annual meeting of the American Society for Nutrition in Orlando, Florida. The research abstract, titled “The inclusion of red meat in higher-quality diets supports nutritional adequacy, microbial diversity and mental health with no observed adverse effects,” was published in Current Developments in Nutrition.
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