Red meat is an excellent source of protein, heme iron (an easily absorbed form), vitamin B12 and other essential vitamins and minerals such as zinc.
Protein provides energy for muscle development and repair while simultaneously increasing levels of insulin-like growth factor 1 and magnesium, both essential to bone health.
What is Red Meat?
Red meat refers to any flesh from adult mammals, such as beef, venison, horse meat, lamb meat or mutton. It may also include rabbit and hare meat as well as young mammal flesh like rabbits and hares; it excludes poultry and game. Red meat’s characteristic dark crimson hue comes from high levels of the protein myoglobin which stores oxygen in muscles.
Processed meat refers to any red meat product which has been altered through smoking, curing, salting and/or adding preservatives such as sausages, ham bacon and pate – typically higher in both fat and sodium than its unprocessed counterpart.
In 2015, the World Health Organization’s International Agency for Research on Cancer (IARC) classified both red and processed meat as likely carcinogenic due to limited evidence suggesting these meats can increase one’s risk of colorectal cancer. Replacing red meat consumption with legumes such as peas and faba beans helps ensure adequate protein consumption along with vitamins D, calcium and zinc intakes.
How Does Red Meat Affect Bones?
Red meat typically contains both saturated fats and omega-6 polyunsaturated fatty acids that have been linked with bone health problems. A diet rich in saturated fat decreases calcium absorption from the intestine and bone formation while increasing bone resorption resulting in an imbalance between how much bone is lost over time and new bone formation, potentially leading to osteoporosis or fractures.
Studies have repeatedly demonstrated the correlation between eating animal proteins such as dairy products and decreased bone density and an increase in fracture risk, due to animal proteins altering body chemistry, leading to calcium being leached out of bones into urine rather than being absorbed by them.
Two large prospective cohort studies demonstrated a link between higher intakes of red and processed meat (such as bacon, sausages and luncheon/deli meats) and increased total and cardiovascular disease (CVD) mortality; conversely consuming lower amounts of fish and plant proteins was associated with reduced mortality rates.
What are the Risks of Eating Too Much Red Meat?
Red meat has long been an integral part of American diets – from juicy burgers and brisket to tender steaks – but studies suggest it could increase heart disease risk.
Researchers have linked consumption of red meat with an increased risk of death from coronary heart disease, stroke and diabetes. Furthermore, high consumption is often linked with obesity and certain cancers.
IARC (International Agency for Research on Cancer) has classified red meat as “probably carcinogenic”, suggesting it may increase risk of colorectal cancer; however, they do not advise avoiding all red meat products completely.
MD Anderson dietitians recommend limiting red meat to two or fewer servings each week and opting for leaner cuts of meat, according to Hwang. To be safe, be sure to speak to your healthcare provider first when making changes in diet; pairing burgers or steak with beans, whole grains, nuts and vegetables can still provide enjoyment!
What are the Benefits of Eating Red Meat?
Red meat can contribute to a nutritious diet in moderation. It contains essential proteins, fatty acids, vitamins and minerals – such as iron and zinc – which contribute to good health. When choosing lean cuts of meat it’s important to select leaner cuts in order to limit both saturated fat content and calorie consumption.
Although attempts at demonizing red meat have obscured its health advantages, recent research has not demonstrated a link between its consumption and cancer risk. A diet high in fresh unprocessed meats can actually lower risks associated with heart disease and cancer as well as increase dietary nutrient intakes.
Substituting red meat with processed meats increases saturated fat intake and increases risk for cardiovascular disease, while processed meats contain high levels of sodium, trans fats and nitrates – an excessive focus on restricting red meat may result in an overly carb-heavy diet which has been linked with various health issues and will not increase quality nutrition.