Max Lugavere on unprocessed lean red meat: recommends

Max Lugavere recommends lean beef within a high-quality diet, defending unprocessed red meat as part of brain-healthy eating. In his 2026 Missouri Medicine paper, he cites UK Biobank data in which 50 g/day of unprocessed red meat was associated with 19% lower all-cause dementia and 30% lower Alzheimer’s risk, and he says grass-fed beef contains roughly three times more vitamin E than grain-finished beef.

His stated reasoning distinguishes lean unprocessed meat from processed meat and from the foods he says supply most population-level saturated fat — mixed dishes, desserts, and dairy. When managing elevated LDL, he says, the priority should be reducing ultra-processed foods, confectionary foods, and isolated fat extracts rather than eliminating unprocessed lean red meat.

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