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Red meat contains important nutrients but is also linked to an increased risk of heart disease and cancer
Although health experts have debated whether red meat is good or bad for you for many years, results so far have been mixed.
While red meat contains vital nutrients such as protein, vitamin B12, selenium, and iron, studies have shown that red meat consumption can also increase the risk of heart disease and some types of cancer.
What is the effect of red meat on health?
On one hand, red meat is a good source of nutrients such as:
- Protein, which is necessary for bone and muscle health
- Vitamins A, B12, D, and E
- Iron
However, red meat is also high in saturated fat, and regular consumption has been linked to diseases such as:
- Type II diabetes
- Coronary heart disease
- Stroke
- Certain cancers, especially colon cancer
As with any food, however, the effect of red meat on your health depends on how much and how often you include it in your diet.
Why might red meat be bad for you?
A 2015 World Health Organization study that examined the effect of red meat and processed meat on health sparked a discussion about whether or not red meat has carcinogenic effects, meaning it has the ability to cause cancer.
Regular consumption of red and processed meat was associated with a higher risk of bowel cancer. It is thought that these effects are partially explained by the development of carcinogenic compounds in meat due to the following:
- Processing (such as curing and smoking)
- High-temperature cooking (such as pan-frying, grilling, or barbecuing)
The Harvard School of Public Health conducted a well-known study on the health implications of regular meat consumption and the association with cancer and heart disease:
- A daily serving of unprocessed red meat was linked to a 13% higher risk of dying from cancer or heart disease.
- A daily serving of processed red meat was linked to a 20% higher risk of dying from cancer or heart disease.
Which is the healthiest type of red meat?
While there is evidence both for and against red meat being bad for you, it is best to select lean cuts of red meat as opposed to fatty cuts (less than 10% fat) or processed varieties. Red meat should also be consumed in moderation.
Avoid regular consumption of processed meat, since studies show that processed meat is most likely to increase the risk of disease.
How often should you eat red meat?
Try to keep your weekly intake of red meat to 1-2 servings or 6 ounces or less.
If you have high cholesterol or heart disease, it is advised to keep your weekly intake of red meat to no more than 3 ounces.