For the past 40 years or so, red meat have had a bad press.
\nMany studies have indicated that red meat was responsible for many health malaises.
\nOf course there are many conflicting claims about the impact of red meat on human health. Some believe it can cause harm, while others suggest it is not associated with disease or other ill effects.
\nPlus, there are ethical and environmental factors to consider (though this article does not delve into those conversations).
\nThis article reviews the evidence on the health effects of red meat, including possible benefits and downsides of incorporating it into your regular diet.
\nSharBefore discussing the health effects of red meat, it\u2019s important to distinguish between different types of meat.
\nRed meat comes from mammals and is named such because it is red when raw.
\nBeef, pork, lamb,\u00a0venison, and boar are examples of red meat. Chicken, turkey, and other meats from fowl (birds) are considered white meats. They are white when cooked.
\nBesides what animal it came from, meat can be distinguished by how it is raised and processed. Here are some key terms to know:
\n\u00b7Conventional meat.\u00a0Conventional meats are from animals that are usually raised in concentrated animal feeding operations (CAFOs) or \u201cfactory farms\u201d that confine animals and provide them with grain-based feeds. Beef that is not labelled \u201corganic\u201d or \u201cgrass-fed\u201d is likely conventional and from CAFO cows.
\n\u00b7Grass-fed meat.\u00a0This meat comes from cows that graze on grass and forage for their feed. They are not raised in a CAFO.
\n\u00b7Organic meat.\u00a0To have an organic label, meat must come from animals that are given 100 per cent organic feed and forage and are raised in a way that accommodates grazing and other natural behaviours. They also do not receive antibiotics or hormones .
\n\u00b7Processed meats.\u00a0These products are typically from conventionally raised animals and go through various processing methods, such as curing or smoking. Examples include\u00a0sausages, hot dogs, and bacon.
\n\u00b7Unprocessed meats.\u00a0Meats that are not\u00a0cured, smoked, or otherwise heavily processed are typically referred to as unprocessed. That means ground beef and sirloin are considered unprocessed. However, since all meat is processed to some extent to be fit for consumer purchase, the term \u201cunprocessed\u201d really refers to minimally processed meats.
\nNutritional value of red meat
\nRed meats provide a lot of nutrients.
\nFor example, 4 ounces (113 grams) of 80 percent lean ground beef provides:
\nCalories:\u00a0287
\nProtein:\u00a019 grams
\nFat:\u00a023 grams
\nCarbohydrates:\u00a00 grams
\nVitamin B12:\u00a0101 percent of the Daily Value (DV)
\nZinc:\u00a043 percent of the DV
\nSelenium:\u00a031 percent of the DV
\nNiacin (Vitamin B3):\u00a030 percent of the DV
\nIron:\u00a012 percent of the DV
\nThe protein in beef is\u00a0complete, meaning it contains all the essential amino acids that humans must get from food. Your body needs protein for muscle and tissue growth and maintenance.
\nBeef is also a great source of vitamin B12 \u2014 a water-soluble nutrient necessary for nervous system functioning \u2014 and zinc, a mineral that is vital for the immune system .
\nHow meat is raised can affect nutritional composition. For example, grass-fed beef is typically lower in total and saturated fat and higher in\u00a0omega-3 fatty acids\u00a0compared with grain-fed beef.
\nHowever, all red meat is objectively nutritious in the sense that it provides protein, fat, and a variety of micronutrients. At the end of the day, the differences in nutritional composition between grass-fed and grain-fed beef are fairly small .
\nHighly processed meats, like bacon and sausages, have a more notably different nutritional profile than less processed cuts of meat. In particular, they are often very\u00a0high in salt\u00a0and contain other preservatives.
\nSo, when examining the health effects of meat, it\u2019s important to distinguish which kind of meat was included in any given study. Many studies on red meat may group together processed and unprocessed red meats, making it more difficult to parse out differences.
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\nHealth effects of eating red meat
\nThe effects of red meat on health have been heavily studied.
\nHowever, most of these studies are observational, meaning that they\u2019re designed to detect associations but cannot prove causation (cause and effect).
\nObservational studies tend to have confounding variables \u2014 factors other than the ones being studied that might be influencing the outcome variable (10Trusted Source).
\nFor example, an observational study may find that people who eat a lot of red meat have worse health outcomes.
\nHowever, perhaps this group of people may be more likely to smoke,\u00a0drink alcohol\u00a0frequently, or engage in other behaviors that contribute to undesirable health effects compared with those who don\u2019t eat red meat.
\nIt\u2019s impossible to control for all of these factors and determine if red meat is a \u201ccause\u201d of any health outcome. That limitation is important to keep in mind when reviewing the research and determining if red meat is something you\u2019d like to incorporate into your regular diet.
\nRed meat and heart disease
\nSeveral observational studies show that red meat is associated with a greater risk of death, including from heart disease .
\nNevertheless, it appears that not all red meat has the same health effects. Plus, it\u2019s important to remember the limitations of observational studies.
\nA large study including 134,297 individuals found that high intake of processed meat (150 or more grams per week) was significantly associated with an increased risk of death and\u00a0heart disease.
\nHowever, no association was found for unprocessed red meat consumption, even in amounts of 250 or more grams per week .
\nRandomized controlled trials \u2014 which are considered to be higher quality than observational studies \u2014 appear to support these results.
\nOne review of controlled studies concluded that eating half a serving (1.25 ounces), or more of unprocessed red meat daily doesn\u2019t adversely affect heart disease risk factors, such as blood lipids and blood pressure levels.
\nOne of the reasons\u00a0processed meats\u00a0may be associated with heart disease risk is the high salt content. Excessive sodium intake has been linked to high blood pressure .
\nOverall, it\u2019s unclear if, how, and why unprocessed or processed red meats are connected to heart disease. We need more high quality studies to help contextualize the data.
\nRed meat and cancer
\nObservational studies also show that red meat consumption is\u00a0associated with an increased risk of certain cancers, especially colorectal and breast cancers .
\nSimilar to the studies on heart disease, it appears that the type of meat makes a difference.
\nConsumption of processed red meats, like bacon and sausage, has been linked to an increased risk of colorectal cancer. This doesn\u2019t appear to be true for unprocessed red meats.
\nWhat\u2019s more, a review of studies found that high processed meat intake was associated with a larger increase in breast cancer risk compared with high unprocessed meat intake.
\nIt\u2019s not fully understood how processed meats increase the risk of certain cancers.
\nHowever, it\u2019s thought that using nitrites to cure meat and smoking meats can produce carcinogenic (cancer-causing) compounds. High heat\u00a0cooking, such as grilling, may also create cancer-promoting compounds.
\nThe way red meat is cooked also affects how it influences your health. When meat is cooked at a high temperature, it can form harmful compounds.
\nThese include heterocyclic amines (HCAs), polycyclic aromatic hydrocarbons (PAHs) and\u00a0advanced glycation end-products (AGEs)\u00a0.
\nAccording to the National Cancer Institute, lab experiments suggest these compounds may change DNA and promote cancer development.
\nMore research is needed, though.
\nHere are some tips to minimize the formation of these substances when cooking red meat.
\n\u00b7 Use gentler cooking methods, like stewing and steaming, instead of grilling and frying.
\n\u00b7 Minimize cooking at high heats and don\u2019t expose your meat directly to a flame.
\n\u00b7 Limit charred and smoked food. If your meat is burnt, cut away the charred pieces.
\n\u00b7 If you must cook at a high heat, flip your meat frequently to prevent it from burning.
\n\u00b7 Soak your meat in a marinade, like one made with honey and herbs, before cooking. Marinating may help decrease the formation of HCAs.
\nRed meat appears to have health benefits and potential downsides.
\nUnprocessed red meat is highly nutritious and loaded with protein, vitamins, and minerals that support bodily functions. But processed red meats, such as bacon and sausage, tend to be higher in salt and may contain preservatives that could have negative health effects.
\nSome observational studies link red meat consumption to higher risks of heart disease, certain cancers, and death. However, research shows that the type of red meat \u2014 and how it\u2019s prepared \u2014 seems to influence how it affects health.
\nOverall, more research is needed into the effects of red meats on human health.
\nAt the end of the day, whether you should eat red meat is personal. Red meat, especially unprocessed red meat, can be incorporated into a balanced diet.<\/p>\n
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