Is Eating Red Meat Actually Bad For You?

Studies suggest that while red meat contains important nutrients, it also carries serious health risks depending on how much and how often it is consumed. Therefore, dieticians and healthcare providers generally recommend choosing white meat and plant-based proteins over red meat. However, if you don’t want to completely exclude red meat from your diet, you can eat red meat in moderation. It is also important to avoid processed red meat, as they carry the highest health risks. Continue reading to learn more about the health impacts of eating red meat, proper portions, and ways to ensure safe consumption.

What Is Red Meat?

Meat is classified as red or white based on how much myoglobin is present in the animal’s muscles. Myoglobin is a protein that turns red when exposed to oxygen. Meats with a high myoglobin content have a reddish color. Meat from poultry is lighter in color due to less concentration of myoglobin resulting in it being called ‘white meat.’ 

What Are Examples of Red Meats?

Red meat includes beef from cow, pork from pig, lamb and mutton from sheep, goat, venison from deer, and veal.

What Are Examples of White Meat?

White meat comes mainly from poultry, such as include chicken, turkey, duck, and goose.

What Are Examples of Processed Meats?

Processed meats are meats that have been preserved with curing, salting, smoking, fermentation, or chemical preservatives. Examples of processed meats include sausages, bacon, hot dogs, smoked meats, beef jerky, and luncheon meats (salami, ham, pepperoni, bologna, etc.)

Is Red Meat Actually Unhealthy?  

Red meat is not inherently bad for you, but like many foods, it should be consumed in moderation. It is a good source of protein, which is essential for muscle growth, repair, and overall body function. Red meat is one of the main dietary sources of vitamin B12 and contains high amounts of iron, both of which are needed to make red blood cells.

However, it’s important to keep in mind that high consumption of red meat and processed meats is linked to health risks such as high blood pressure, high cholesterol, heart disease, certain types of cancers, and obesity. These health risks are due to the high fat content and carcinogenic (cancer-causing) substances in red meat.

Cancer Risk

Research suggests that eating red meat increases the risk of cancer due to various factors, such as:

• High fat content, which can lead to obesity and increase the risk of cancer.

• High salt content, especially in processed meats, which is linked to certain cancers.

• Nitrates/nitrites (inorganic compounds containing nitrogen and oxygen), which are found in processed meats, may be linked to cancer.

• The practice of smoking meats makes them highly carcinogenic.

• Cooking red meat at high temperatures causes the release of certain substances that are linked to an increased risk of cancer.

Studies suggest eating red and processed meat is associated with a higher risk of colorectal cancer. There is also evidence that red meat increases the risk of other cancers, including prostate cancer, pancreatic cancer, breast cancer, uterine cancer, liver cancer, and lung cancer. On the other hand, processed red meat is particularly associated with a higher risk of colon cancer and stomach cancer. 

High Blood Pressure

A high-salt diet is a risk factor for hypertension (high blood pressure), which by itself, is a risk factor for heart disease and other serious chronic medical conditions. Regular or excessive processed meat intake can lead to hypertension due to the high salt content of these meats.

Heart Disease

According to the American Heart Association, red meat and processed meat are high in saturated fat. These meats contain more saturated fat than healthier protein sources like skinless chicken, fish, and plant proteins. 

Eating too much saturated fat causes high levels of low-density lipoprotein (LDL, or "bad cholesterol") in the blood. High levels of cholesterol can lead to the buildup of plaque in your arteries, which is the main risk factor for developing heart disease. Therefore, eating red and processed meat increases your risk of heart disease, heart attack, and stroke.

Obesity

Systematic review and meta-analysis of randomized controlled trials have shown that consumption of red meat and processed meats in higher quantities is directly associated with a risk of obesity. These studies suggest that people who eat the highest amounts of red and processed meat have higher body mass index (BMI) and waist circumference. Obesity has many negative effects on human health, including an increased risk of hypertension, diabetes, and heart disease. 

Other Factors to Consider

In addition to the health risks of eating too much red meat or processed meat, there are additional factors to consider:

Cost: Meats cost significantly more than plant-based proteins like beans, lentils, and tofu. Cutting back on how often you eat meat will not only have health benefits but also help you save on your grocery bills.

Environment: The meat industry places a significant environmental burden on our planet. More than two-thirds of agricultural land worldwide is devoted to growing feed for livestock, while less than 10% is for growing food for direct human consumption. Livestock farming contributes to 14.5% of global greenhouse emissions, with beef being the largest contributor. Research shows that meat production leads to deforestation, habitat loss, and excessive water usage. Producing 1 pound of beef requires approximately 1,800 gallons of water. Cutting back on meat consumption can therefore help to reduce global warming and protect our planet.

Ethical Concerns: Intensive livestock farming practices often involve inhumane treatment of animals, with livestock being confined to small spaces and subject to stressful conditions.   

What Is The Healthiest Meat To Eat?

Fish and Poultry

Poultry and fish are considered the healthiest animal proteins to include in your diet for heart health and overall well-being. Lean white fish (haddock, cod, halibut, bass) are good examples of low-fat, high-protein foods. However, darker fish like salmon have higher amounts of omega-3-fatty acids which have many health benefits, such as improved brain health. A diet high in fish is a key component of the Mediterranean diet, which is one of the most evidence-backed diets for cardiovascular health.

Skinless white poultry meat (chicken or turkey breast) is leaner than darker cuts of meat such as drumsticks or thighs. Chicken and turkey are lower in saturated fat than red meat. 

Lean Cuts of Meats

Lean cuts of meat have less visible fat (marbling). Examples include:

• Poultry: Skinless chicken breast, ground meat (chicken or turkey), and skinless thigh.

• Beef: Tenderloin (filet mignon), lean ground beef, and sirloin.

• Pork: Tenderloin and loin.

Other Protein Sources

• Plain, non-fat Greek yogurt

• Eggs

• Low-fat cottage cheese

Plant-Proteins for Vegans and Vegetarians

Legumes (beans, peas, quinoa, lentils, chickpeas) are good sources of protein for people who are vegetarian or vegan. Tofu, edamame, and tempeh are also high in protein and low in fat and calories. Other foods to include for a healthy diet include whole grains, nuts, seeds, and green leafy vegetables.

It’s important to remember that vegan diets can lead to nutrient deficiencies, such as B12, iron, and omega-3s, if not properly planned.

Healthy Ways To Consume Red Meat

Quality of Red Meat

Choose red meat that is darker in color and smells fresh. Coarse meat has visible muscle fibers and is a tougher meat with plenty of flavor, making it ideal for low and slow cooking. 

Marbling (white streaks in the muscle) represents fat. While marbled meats are juicier, more tender, and more expensive, due to fat content, you should consume them in limited amounts as part of a healthy diet. 

Scientists have not found any health advantages from eating organic or grass-fed beef, which contains less growth hormones than grain-fed beef or conventional meat.

Healthiest Types of Red Meat

Lean beef, beef liver, lamb, venison, and low-fat cuts of pork are nutrient-dense and healthier than fatter cuts of meat.

How Often Should You Eat Red Meat?

Experts recommend that you should eat red meat no more than two to three times per week. It’s a good idea to think of meat as a side dish rather than the main course. The frequency of red meat in your diet should also depend on your risk factors for serious health problems associated with overconsumption of red meat. Talk to a registered dietician or your healthcare provider regarding your risk factors. 

Portion Size

Aim to cut down to a portion size of about 3-oz. A 9-oz serving of red meat is about the size of a softball. A 3-oz portion of red meat is about the size of a deck of cards. 

Limit consumption of red meat to no more than two or three portions per week. Fill your plate with other foods, such as vegetables and whole grains, and add a small serving of red meat as a side dish.

Avoid exceeding a total of 350 to 500 grams (about 12 to 18 oz) of cooked red meat or 700 to 750 grams of raw meat per week. 

Also, avoid eating processed meats or eat them only very occasionally as they contain high amounts of saturated fat, preservatives, and chemicals. 

Cooking Methods

According to the World Health Organization, cooking meat at high temperatures or with the meat in direct contact with a hot surface of flames (for example, grilling or pan-frying) leads to the formation of certain carcinogenic chemicals like heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

Experts in public health and nutrition say low and slow cooking, and pressure cooking are the healthiest cooking methods for red meat. A lower cooking temperature preserves nutrients like vitamins and minerals and does not lead to the formation of carcinogenic substances. However, it’s important to make sure the meat reaches a safe internal temperature and is fully cooked. Raw or undercooked meat can contain harmful bacteria that can cause foodborne illnesses.

Low and slow cooking isn’t always feasible. If you are in a rush, pan-frying meat can be an option. If you are grilling meat, use homemade, chemical-free marinades. Avoid burning or char-grilling because the high temperatures lead to the formation of compounds that are pro-inflammatory and carcinogenic. 

Who Should Limit Red Meat?

People with certain health conditions or risk factors should limit or avoid red meat, such as those with high blood pressure, high cholesterol, type 2 diabetes, heart disease, colorectal cancer, or a family history of these conditions.