Red Meat in a Healthy Menu: More B12 and Selenium - Without Hitting the Microbiome

An analysis of American Gut Project data showed that if red meat is part of a high-quality diet (high Healthy Eating Index, HEI ≥ 80), then such a diet:

• better covers “neuronutrient” deficiencies – selenium, vitamin B12, zinc, choline, vitamin D and calcium;
• does not worsen mental health indicators (the likelihood of depression, PTSD, bipolar disorder is associated primarily with the quality of the diet in general, and not with the presence of meat);
• is associated with higher diversity of gut microbiota;
  — and still meets saturated fat recommendations. The results are presented as an abstract/preprint and as an abstract in Current Developments in Nutrition.

What exactly did they do?

Scientists at South Dakota State University divided adult American Gut participants into four groups: high HEI meat/no meat and low HEI meat/no meat. They compared the adequacy of key brain micronutrient intake, self-reported mental health, and microbiota diversity and composition based on sequencing data. The results emphasize the inclusion of lean red meat in an already high-quality diet, rather than “any typical meat diet.”

Main findings

• More benefits where it’s initially “good.” In the high-HEI groups, weight was in the “healthy” zone regardless of the presence of red meat. But those who ate red meat within the high HEI had higher protein intake, lower carbohydrate intake, and saturated fats within the normal range. In terms of “brain” micronutrients (B12, zinc, selenium, choline, vitamin D/calcium), there was a significant advantage.
• Mental health is about diet quality, not ‘no meat’. Higher HEI scores were associated with lower odds of depression, PTSD and bipolar disorder, regardless of whether people ate red meat.
• The microbiome is not suffering — in some places it is even improving. The highest alpha diversity of gut microbiota was found in the “high HEI with red meat” group; however, the components of the “healthy core” differed in nuances between the groups, with no adverse signals.

Why is this important?

Red meat is often discussed in public health guidelines through a “cut/reduce” lens. These findings add balance: in lean form and as part of a quality diet, red meat can help cover critical brain nutrients without worsening microbiome and mental health measures. These are association results from an observational analysis, but they are consistent with controlled studies where adding lean red meat to a healthy diet did not worsen microbiota composition.

Important Disclaimers

• This is not a clinical trial, but an analysis of existing data (American Gut) + an abstract at a scientific conference/in a special issue of a journal. That is, connections are shown, not causality. The authors posted the full manuscript as a preprint; there is also a press release/university news.
• The details are important: the type of meat (lean), the portions, the cooking, and the background of the overall diet. It’s not a case of red meat being allowed to grow freely in a low-quality diet — it was the high HEI that was key to the favorable associations.
• Risk context: There are large cohort studies that link high red/processed meat consumption to higher risks of some outcomes. The new analysis does not invalidate these findings, but rather clarifies where and how lean red meat can fit in without making things worse.

What does this mean "in practice"

• If you’re already eating a high HEI (vegetables, fruits, whole grains, legumes, nuts, dairy/alternatives, fish; minimal sugar/ultra-processed), adding lean red meat (in moderation, not heavily processed or fried at high temperatures) can help with B12, zinc, selenium, choline, and vitamin D—nutrients that are often deficient. This is especially true for those at risk for deficiencies. (But consult your doctor/dietitian for individual recommendations.)
• If your diet is of low quality, then the priority is to improve your HEI: it is the overall quality of the diet, rather than “cutting out a specific food,” that is more strongly associated with better mental health and microbiome outcomes.

What's next?

The authors point out that the full article has been submitted to a peer-reviewed journal; the logical next step is prospective and interventional studies that will test:

1. Dose and frequency of lean red meat in the context of high HEI diets;
2. Long-term effects on mental health;
3. Microbiota quality metrics (functional profiles, metabolites, not just diversity).

Source: Preprint and Sciety abstract page of Dhakal S. et al. (2025), and publication of the abstract in Current Developments in Nutrition (May 2025)