Of all the health advice thrown at us, ‘eat less red meat’ has to be among the most hotly contested. It has made headlines for its links to bowel cancer and, more recently, studies have connected processed red meat with dementia. But some red meat has been found to offer nutritional benefits, too: lean, minimally processed cuts provide high-quality protein to support muscle maintenance and growth, alongside iron, zinc and vitamin B12.
So when an Instagram post suggested red meat might be no less healthy than lentils or chicken, the internet – predictably – had thoughts.
In the post, fitness educator Menno Henselmans argues that lean red meat, when eaten as part of an otherwise balanced diet, may be no worse for us than either plant protein or poultry. But the claim rests on two trials published in 2025 – and their findings are a little more nuanced than the social-media version suggests.
So, what do the studies actually say?
What the studies actually tested
The first study was an 18-week feeding trial involving 36 adults aged 65 and over. Each participant followed two versions of the same healthy, plant-forward diet: one included around 162g of lean, minimally processed pork per day, while the other replaced the pork with a calorie- and macronutrient-matched portion of lentils. All meals were provided, and each diet phase lasted eight weeks, with a break in between.
The second study involved 24 adults with prediabetes. Participants ate daily entrées containing either 185g of beef or poultry for four weeks, then had a four-week break before switching to the other protein. The researchers provided the meat-based meals, but participants otherwise continued eating their normal diets.
Both studies used a crossover design – meaning every participant tried both diets – helping researchers compare the effects more directly.
It's also worth noting that both studies received funding from organisations representing the beef or pork industries. While the funders were not involved in the analysis or reporting of the trials, several authors on the beef study also disclosed existing financial relationships with food-industry bodies.
The results
In the first study, participants’ health markers improved on both diets. Whether they ate lean pork or lentils, measures including insulin sensitivity, body weight and physical function either improved or were maintained, with no meaningful overall difference between the two. In other words, replacing lentils with lean, minimally processed pork did not appear to make the healthy diet less beneficial over the eight-week period.
The second study reached a similar conclusion. After four weeks of daily beef meals, participants’ blood-sugar control, insulin function, cholesterol and inflammation markers looked no worse than when they ate poultry instead. Taken together, the trials suggest that lean, unprocessed red meat can sit within a nutritious dietary pattern without worsening these short-term health markers.
What the viral post leaves out
The findings are reassuring, but they are not a free pass to eat unlimited red meat.
Neither study looked at long-term outcomes such as bowel cancer, dementia, heart disease or life expectancy – they tracked a relatively small set of short-term health markers over just four or eight weeks.
And ‘no meaningful difference’ between two diets is not quite the same as proving that red meat, lentils and chicken have identical effects on long-term health.
It also matters that these were studies of lean, minimally processed pork and beef – not bacon, sausages, salami or burgers – eaten within an otherwise healthy dietary pattern.
The results do not apply to every type of red meat, every way of eating it or every person.
So, does this mean we should eat more red meat?
Not necessarily. ‘These findings are reassuring in that they suggest lean, minimally processed red meat can absolutely have a place within a healthy, balanced diet,’ says registered nutritionist and author of The Fibre Formula, Rhiannon Lambert. ‘However, I don’t think they change current dietary advice.’
‘Lean red meat is an excellent source of high-quality protein, vitamin B12 and haem iron, which is more readily absorbed than the iron found in plant foods,’ she points out. This is particularly relevant for women, since women of reproductive age are at greater risk of iron deficiency because of menstrual blood loss and the increased iron demands of pregnancy.
But, Lambert stresses, eating red meat is not a guarantee of good iron status. ‘Heavy menstrual bleeding, pregnancy, underlying medical conditions and the overall quality of the diet can all contribute to deficiencies.’
Pulses, beans and lentils are also still useful sources of iron and fibre – the latter of which most of us don't consume enough of – and pairing them with vitamin C-rich foods such as peppers, citrus fruit or berries can help the body absorb more of that plant-based iron.
The bottom line
The practical message is less clickbait-y than the Instagram post might suggest.
Keep processed red meats like bacon, sausages and salami as occasional foods and, if you enjoy it, there is no need to panic about including lean steak, pork loin or beef mince in your weekly rotation.
Remember, it's your overall diet that matters most – not one virtuous lentil lunch or a single steak dinner. ‘It's about building an overall dietary pattern that supports both iron intake and long-term health,’ Lambert adds.
