Whether to include red meat in your diet remains a matter of debate. While red meat provides essential nutrients such as protein, zinc, iron and vitamin B12, some studies have linked high red meat consumption to conditions such as heart disease and cancer.
Experts recommend limiting red meat to no more than three servings per week. This article reviews the potential benefits and risks of including red meat in your diet.
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Effects of Red Meat: Divided Health Advice
When it comes to the possible health effects of red meat, experts seem divided on whether it’s OK to eat red meat or whether you should limit it in your diet. Some scientists suggest that the cut of red meat, how it is cooked and/or processed, as well as how much you eat may also play a role.
Most studies on red meat and health are observational; that is, causality cannot be proven, only a relationship. Therefore, there may be additional confounding factors in the studies that affect the results.
It’s important to keep this in mind as you evaluate the research and how to apply it to your individual diet.
Possible Negative Effects of Red Meat
Heart disease
Red meat has long been associated with an increased risk of heart disease. A large study monitored red and processed meat consumption in more than 43,000 men. Researchers concluded that higher consumption of red meat (both processed and unprocessed) increases the risk of heart disease.
The study also suggested that replacing red meat with plant protein foods such as nuts, legumes and soy may reduce the associated risk. Consuming whole grains and dairy products instead of total red meat, and consuming eggs instead of processed meat was also found to reduce the risk of heart disease.
An even larger study of more than 134,000 people compared consumption of raw and processed meat in 21 countries. The study concluded that eating 5.3 ounces or more of processed meat per week is associated with an increased risk of cardiovascular (heart) disease and death.
Researchers found no significant association between unprocessed meats and poultry and heart disease. However, a 2017 meta-analysis of 24 studies on total red meat intake and heart-related risk status concluded that eating half a serving or more of red meat per day did not significantly affect blood cholesterol or blood pressure levels.
Cancer
Red meat has been linked to an increased risk of cancer. The American Institute for Cancer Research reports that eating more than 18 ounces of red meat per week may increase your risk of cancer.
A 2018 study compared red and processed meat consumption to breast cancer risk. The study found that individuals who consumed high amounts of processed meat had a 9% increased risk of developing breast cancer. Additionally, it was observed that the risk of breast cancer increased by 6% in people with high consumption of unprocessed meat.
Another review of studies looked at red meat intake and the risk of developing colorectal cancer. After reviewing meta-analysis reviews, the study authors concluded that red and processed meats may increase the risk of colorectal cancer by 20% to 30%.
A 2021 review of studies examining red and processed meat consumption and the risk of various types of cancer concluded that high red meat consumption increases the risk of breast, endometrial, colorectal, colon, rectal and lung cancers, as well as a common type of cancer. Primary liver cancer (hepatocellular carcinoma). Researchers also found that high processed meat consumption was associated with an increased risk of breast, colorectal, colon, rectal and lung cancer.
type 2 diabetes
Some research suggests that high red meat consumption is associated with an increased risk of type 2 diabetes. A 2021 research review compared individuals with the lowest and highest consumption of processed and unprocessed red meat. The authors found that those who consumed the most processed and unprocessed red meat were 27% and 15% more likely to develop type 2 diabetes, respectively.
A review conducted in 2017 examined the risk of type 2 diabetes and 12 main food groups. It was determined that red meat and processed meat had a significant relationship with the risk of type 2 diabetes, and the risk increased with increasing consumption.
Two other studies similarly concluded that replacing red meat with other protein sources may reduce the risk of developing type 2 diabetes. However, additional studies are needed to evaluate the relationship between red meat and type 2 diabetes risk.
Possible Positive Effects of Red Meat
Red meat is rich in important nutrients such as protein, iron, zinc, vitamin B12 and other B vitamins such as niacin, riboflavin and thiamine.
For example, red meat may help prevent and treat iron deficiency anemia due to its high bioavailability (the amount of a nutrient of a nutrient that can be absorbed and used in the body) of heme-iron. Iron (as part of hemoglobin in red blood cells) carries oxygen from the lungs to all parts of the body and helps produce certain hormones in the body.
Red meat is an excellent source of protein, with approximately 20 to 25 grams (g) of protein in every 100 grams of meat. Protein helps build and repair muscles and other cells in the body. Protein also helps with satiety (helping you feel full after a meal), fighting infection, transporting nutrients and oxygen throughout the body, keeping body fluids balanced, and blood clotting.
Vitamin B12 is found only in animal products, and red meat is a good source of it. Vitamin B12 helps make DNA (the genetic material in all your cells), keeps your blood and nerve cells healthy, and helps prevent another type of anemia called megaloblastic anemia.
Zinc helps keep your immune system strong, aids wound healing, and helps the body grow during important life stages like pregnancy, infancy, childhood, and adolescence. Zinc is also important for the correct sense of taste. Meat is a rich source of bioavailable zinc.
Other Factors in the “Red Meat is Bad” Debate
Several factors may play a role in why red meat should be limited in your diet. From how meat is cooked to how it is processed can affect how it affects your health.
Cooking methods
High-heat cooking methods and methods that expose meat directly to a flame, such as grilling or pan-frying, can cause increased production of certain types of cancer-causing chemicals (carcinogens). Cooking methods that expose meat to smoke also contribute to the formation of these potential carcinogens in meat.
Instead, choose to cook your meat at lower temperatures and avoid cooking it directly over an open fire. Additionally, limit consumption of charred and smoked meats and cut off burnt parts of meat. If you choose to expose your meat directly to an open flame, marinate it beforehand, turning or turning the meat over frequently rather than leaving it aside for long periods of time.
Processing
Whether red meat is processed or not seems to play a role in the debate about whether it should be included in your diet.
While all red meat is “processed” to some degree, such as slaughtering and packaging, the term “processed meat” generally refers to meat that has been preserved by salting, smoking, curing, fermenting, or adding chemical preservatives. Examples include hot dogs, bacon, sausages, deli meats, pepperoni, and salami.
The high salt content in processed meats may be partly responsible for the greater association with heart disease risk. High sodium intake has been linked to high blood pressure.
Another reason for the possible negative health effects of processed meats is the nitrates and nitrites that are frequently used and are associated with them. causes an increased risk of cancer. It is recommended to limit or avoid processed meats in the diet.
fat content
Red meat is generally high in saturated fat. Saturated fat may increase your risk of heart disease by raising levels of both total and low-density lipoprotein (LDL) cholesterol (considered the bad cholesterol). The American Heart Association recommends choosing lean meats if you choose to add red meat to your diet.
Lean cuts of red meat include beef and pork, which are labeled as “loin” and “round” and use “select” or “select” beef instead of “premium.” Also trim off any visible fat from the edges of the meat before cooking. For ground meat, choose 95% extra lean ground meat. For 90% or less lean ground beef, drain the fat after browning.
What is Red Meat Worth?
Red meat is the meat of mammals that is red when raw. This is because it contains more myoglobin protein than white meats such as chicken and fish.
Red meat includes:
- Steak
- Bison
- Pig
- elk
- Goat
- Lamb
- Mutton
- Pork
- Veal
- venison
However, game meats such as venison and elk tend to be leaner than beef and pork due to the animals’ active lifestyles and diets. Therefore, meat from these sources tends to be lower in saturated and total fat compared to beef and pork and may not carry the same health risks.
Red Meat Serving Size and Weekly Allowance
Both the World Cancer Research Fund International and American Institute for Cancer Research We recommend limiting red meat consumption to no more than three (4 to 6 ounces cooked weight) servings per week and consuming a total of 12 to 18 ounces of cooked red meat per week. They also recommend consuming very little, if any, processed meat.
They note that their recommendations do not mean cutting red meat completely from your diet. Red meat can be a valuable source of important nutrients such as zinc, iron, protein and vitamin B12.
Choosing leaner cuts of red meat and using healthier cooking methods while incorporating other nutrient-rich foods into your diet is a good way to include red meat in a balanced diet.
Who Should Restrict Red Meat in Their Diet?
People with or at risk of certain health problems may be advised to reduce red meat in their diet even further than the recommendations mentioned above. This includes individuals at risk of heart failure or stroke, including those with high cholesterol, high blood pressure, or a family history of cardiovascular (heart) disease or type 2 diabetes.
People who need to restrict foods high in red meat may also need to limit their red meat intake. For example, some people with kidney disease may need to reduce the amount of protein they consume to prevent further kidney damage. Other people, such as those with gout, may also need to limit their intake of red meat due to its high purine content.
The American Heart Association suggests that replacing red meat in general, especially processed red meat, with more plant protein is a good approach to a healthier diet and better overall health.
Summary
Red meat is rich in important nutrients such as protein, zinc, iron and B vitamins. However, high consumption has also been linked to an increased risk of heart disease, some cancers, and type 2 diabetes. Red meat includes meat from mammals that is red when raw; mostly beef and pork.
The way red meat is processed and cooked, as well as its fat content, can influence its health impact. Choosing leaner cuts of meat and limiting high heat and smoking methods may be better options.
Experts recommend limiting red meat intake to no more than 12 to 18 ounces of cooked red meat per week and limiting or avoiding processed meats. People who have or are at risk of certain health problems, such as heart failure, high cholesterol, or high blood pressure, may be advised to further reduce red meat in their diet.