How does red meat affect health?

Specialists usually classify red meat as muscle meat from beef, pork, lamb, goat, or other land mammals.

On one hand, red meat is a good source of certain nutrients, especially vitamin B-12 and iron. The human body needs these nutrients to produce new red blood cells.

Red meat is also high in protein, which is necessary for building muscle, bone, other tissues, and enzymes.

However, some research has linked regular consumption of red meat to a number of health problems, such as heart disease, some cancers, kidney problems, digestive issues, and mortality.

To further complicate the issue, some studies suggest that the type of red meat a person eats makes the most difference.

Leaner cuts of unprocessed red meat, such as sirloin steaks or pork tenderloin, may be more healthful than other types. This is because they are unprocessed and do not contain excess salt, fat, or preservatives.

Processed red meats — including bacon, hot dogs, sausage, bologna, salami, and similar meats — appear to carry the highest risk of health problems.

Is red meat nutritious?

Red meat contains nutrients that are beneficial to health, including iron, vitamin B-12, and zinc.

Animal based foods, such as meat and dairy, are the main dietary sources of vitamin B-12. For this reason, people who follow a vegetarian or vegan diet may need to take supplemental B-12 in order to prevent B-12 deficiency anemia.

According to the United States Department of Agriculture, one 3.5-ounce (oz) or 100-gram (g) serving of uncooked ground beef contains:

• 247 calories
• 19.07 g of fat
• 17.44 g of protein
• 1.97 milligrams (mg) of iron
• 274 mg of potassium
• 4.23 mg of zinc
• 2.15 micrograms of vitamin B-12

Many factors can affect the nutritional value of a specific piece of meat. For example, cuts from different parts of the animal vary in their calorie and fat content. Also, the way the farmer raised the animal, the animal’s diet, and even the animal’s age and sex can affect the nutritional value of the meat.

The National Institutes of Health (NIH) list some types of red meat as good sources of heme iron. Heme iron is only present in meat, poultry, and seafood. Nonheme iron occurs in plants and iron fortified foods, such as cereals and plant milks.

The NIH state that heme iron is more bioavailable, which means that the body can use it more easily. Although many people get enough iron from their diets, the NIH say that certain people are at risk of iron deficiency, including:

• infants
• young children
• people with heavy periods
• pregnant women

Heart disease and saturated fat

Many different studies have suggested that eating red meat regularly can lead to a higher risk of heart disease. For years, experts have believed that the link between red meat consumption and heart disease is due to the saturated fat that is present in red meat.

The American Heart Association (AHA) claim that red meats generally have more saturated fat than other sources of protein, such as chicken, fish, or legumes.

They suggest that eating high amounts of saturated fat and any amount of trans fat can raise a person’s cholesterol levels and increase their risk of heart disease. They therefore recommend that people limit the amount of red meat they eat and encourage people to choose lean cuts of meat.

That being said, red meat is not the primary source of trans fats in the Western diet. Packaged, processed, and fried foods tend to contain the most.

The AHA also explain that beans and legumes are heart-healthy alternative sources of protein. Examples include:

• pinto beans
• kidney beans
• garbanzo beans, or chickpeas
• soybeans
• lentils, split peas, and black eyed peas

A meta-analysis in the journal Circulation looked at 36 different studies. It concluded that replacing red meat with high quality plant protein sources — but not low quality carbohydrates — led to “more favorable” concentrations of fat in the blood.

The meta-analysis also found that there were not significant improvements in total cholesterol, low density lipoprotein cholesterol, high density lipoprotein cholesterol, or blood pressure between the red meat and animal protein diet groups.

Other studies have questioned the notion that saturated fat has links with heart disease. The authors of a review of heart disease risk state that researchers have exaggerated the role of saturated fat in the development of heart disease.

Also, a team of cardiologists wrote an article stating that the consumption of saturated fat does not clog the arteries or increase the risk of heart disease. Another article says that numerous analyses and reviews do not support the notion that eating saturated fat has links with heart disease.

All things considered, there is evidence both for and against saturated fats playing a role in heart disease. Research is ongoing.

Heart disease and trimethylamine N-oxide

Some studies have suggested that aside from the saturated fats debate, red meat still has other potential heart disease risks.

A recent study found that people who eat red meat regularly have higher levels of a metabolite called trimethylamine N-oxide (TMAO). Bacteria in the gut produce TMAO during digestion. It is a toxin that researchers have linked to an increased risk of heart disease death.

This study shows that people who ate red meat had triple the levels of TMAO compared with those who ate white meat or plant based proteins. However, their TMAO levels returned to normal around 4 weeks after stopping eating red meat.

Cancer and mortality

Some recent research suggests that eating red meat regularly could increase the risk of cancer or death. The findings of specific studies vary, however.

One 2015 paper states that red meat is “probably carcinogenic to humans,” and that processed meat is “carcinogenic to humans.” This is consistent with the World Health Organization’s (WHO) classifications.

Specifically, the paper states that based on several large studies, people who ate more red meat were more likely to develop colorectal cancer. The risk was higher for both red meat and processed meat, though processed meat seemed to raise the risk more.

The research also found a higher risk of pancreatic and prostate cancer in those who ate red meat. Finally, those who ate more processed meat also had a higher risk of stomach cancer.

The authors say that meat processing methods, such as curing and smoking, can create cancer causing chemicals. This may be why researchers have linked processed meat with greater health risks than unprocessed meat.

Other research has also shown links between red meat and cancer. For example:

• One study tracked over 42,000 women for 7 years and found that higher consumption of red meat had links with a higher risk of invasive breast cancer. Conversely, women who ate poultry instead of red meat had a lower risk.
• Another study, which followed 53,000 women and 27,000 men, found that those who ate red meat, especially processed meat, had higher mortality rates over the course of 8 years. The participants did not have heart disease or cancer when the study began. Increases of “at least half a serving” of red meat per day had a 10% higher mortality risk.
• A large study that followed more than 120,000 men and women for 10 years found that only processed red meat, not unprocessed types, was associated with a higher risk of death.

Cooking methods and cancer

When a person cooks meat at a high temperature, such as by pan frying it or grilling it over an open flame, certain chemicals form in the meat. These chemicals, called heterocyclic amines and polycyclic aromatic hydrocarbons, may cause changes in DNA that lead to cancer.

Exposure to these chemicals can cause cancer in animals, but experts do not know for certain that this also happens in humans.

The National Cancer Institute say that people can reduce their exposure to these chemicals by:

• not cooking meat, including white meat, over an open flame or on a very hot metal surface
• precooking meat in a microwave to reduce the time a person needs to cook it over high heat
• turning and flipping the meat regularly during cooking
• not eating charred portions of meat

Serving antioxidant rich vegetables, such as dark leafy greens, with cooked meats is another good way to support the body.

How much red meat is too much?

The guidelines for how much red meat is healthful vary from organization to organization.

The World Cancer Research Fund and American Institute for Cancer Research (AICR) say that if a person eats red meat, they should limit their intake to 3 servings per week. This would be equivalent to about 12–18 oz per week. They also say to eat little, “if any,” processed meat.

They explain that meat can be a valuable source of nutrients, but that people do not need to eat meat — red or otherwise — to be healthy. In fact, they say that “people can obtain adequate protein from a mixture of pulses (legumes) and cereals (grains).”

The AHA are less specific in their meat recommendations. They say that people should cut back on meat and only eat it “once in a while,” sticking to lean cuts and portions that are no larger than 6 oz.

However, not everyone agrees that people should avoid or limit red meat.

One article states that an “overzealous focus” on limiting red meat can lead people to eat less nutritious foods, such as highly processed junk foods. Also, because researchers have linked highly processed foods with numerous health problems, this may not be a positive trade-off.

The article also states that “unprocessed red meats are one of the best sources of high quality protein and make important contributions to nutrient intakes.” They can also keep triglyceride levels lower than high carbohydrate diets do.

Summary

It is difficult to link one food or food group to health problems. This is because a range of other factors — including genetics, environment, health history, stress levels, sleep quality, lifestyle, and other dietary factors — may play a role in whether or not a person develops a specific condition or disease.

Still, the body of evidence claiming that eating high amounts of red meat, especially processed meat, could lead to health problems is growing.

Major health organizations, such as the AICR and the AHA, suggest eating more plants and less meat to help combat disease.

For this reason, people may wish to cut back on red and processed meat and to focus on foods that contain antioxidants and nutrients — such as fruits and vegetables — that can help prevent health problems.

It is important to remember that substituting red meat for processed, low quality carbohydrates can worsen insulin sensitivity, triglyceride levels, and overall health.

How to Choose Healthy Protein

What is protein?

Protein provides energy and supports your mood and cognitive function. It’s a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. While it’s in many of the foods that we eat every day, for something so common it’s often a misunderstood part of our diets.

When you eat protein, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.

Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the essential amino acids it needs.

The health benefits of protein

Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:

• Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise
• Is vital to the growth and development of children and for maintaining health in your senior years
• Can help reduce your risk for diabetes and cardiovascular disease
• Can help you think clearly and may improve recall
• Can improve your mood and boost your resistance to stress, anxiety, and depression
• May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.

As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.

While most people eating a Western diet get sufficient quantity of protein each day, many of us are not getting the quality of protein we need.

High-quality vs. low-quality protein

Distinguishing between industrially raised meat and organic, grass-fed meat is only part of separating low- and high-quality sources of protein.

• While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
• Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat.

The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.

Good sources of high-quality protein

Fish. Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.

Poultry. Removing the skin from chicken and turkey can substantially reduce the saturated fat. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.

Dairy products. Products such as skim milk, cheese, and yoghurt offer lots of healthy protein. Beware of added sugar in low-fat yoghurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.

Beans. Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.

Nuts and seeds. As well as being rich sources of protein, nuts and seeds are also high in fiber and “good” fats. Add to salads or keep handy for snacks.

Tofu and soy products. Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday,” plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

Tips to increase your protein intake

To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight.

• Reduce the amount of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies and chips—and replace them with fish, beans, nuts, seeds, peas, chicken, dairy, and soy and tofu products.
• Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

To avoid problems when increasing protein intake

• Choose unsalted nuts and seeds, to reduce your daily sodium intake.
• When shopping for canned beans, choose the low sodium versions.
• Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.

Increasing protein can also cause calcium loss so make sure to get plenty of calcium (1,000 to 1,200 mg per day).

Protein powders, shakes, and bars

In most cases, consuming the right balance of whole foods each day will provide you with all the nutrients you need, negating the need for protein supplements. However, you may benefit from supplementing your diet if you’re:

• A teenager who is growing and exercising a lot
• An adult switching to a vegan diet—eliminating meat, chicken, fish, and even dairy and eggs from your diet
• An older adult with a small appetite who finds it difficult to eat your protein requirements in whole foods
• Starting or increasing a regular workout program, trying to add muscle, recovering from a sports injury, or find you feel weak while exercising or lifting weights

Using protein supplements

Protein supplements come in various forms including powders you mix with milk or water, pre-mixed, ready-to-drink shakes, or in bars. The most common types of protein used are whey, casein, and soy. Whey and casein are milk-based proteins, while soy is the better choice for vegans or anyone with a dairy allergy.

Safety concerns. Protein supplements may not be safe for older people with renal disease or people who have recently undergone surgery on the digestive system. Some ingredients may even interact with prescription medication, so check with your doctor or pharmacist before using.

Drink plenty of water to stay hydrated and make sure you’re getting enough calcium in your diet.

Look out for extra ingredients. Many protein bars are packed with carbs and added sugar.

Sources: Medicalnewstoday , Helpguide