Red meat refers to meat that is dark red in color when raw and remains red after cooking. This happens due to the presence of myoglobin, a protein found in muscle tissues.
Red meat primarily comes from mammals, such as cattle (beef), pigs (pork), sheep (lamb), and goats. Meanwhile, some definitions may also include meat from other mammals like deer, bison, or horse.
Basically, red meat is rich in protein, vitamins (especially B vitamins like B12 and niacin), minerals (such as iron and zinc). Also, it is rich in fat, including both saturated and unsaturated fats.
More so, it features in various cuisines around the world and people munch it.
Also, you can prepare your meat in numerous ways, including grilling, roasting, frying, and stewing.
However, excessive consumption of this kind of meat, particularly processed varieties like bacon, sausage, and deli meats, has been associated with health risks such as heart disease, certain cancers, and diabetes, prompting recommendations for moderation in intake.
In fact, a 2023 study says “unprocessed and processed red meat consumption are both associated with higher risk of CVD, CVD subtypes, and diabetes, with a stronger association in western settings but no sex difference (1).
One reason it is important that you reduce your consumption of this kind of meat as an adult is because age may have affected your metabolism.
In fact studies have abundantly documented this. As we age, our metabolism slows and the rate at which we break down food decreases by 10% each decade after age 20 (2) (3) (4).
1. High Saturated Fat Content
Red meat, especially fatty cuts like beef, pork, and lamb, is high in saturated fat.
Consuming high amounts of saturated fat can raise levels of LDL (bad) cholesterol in the blood, increasing the risk of heart disease and stroke (5).
2. Increased Risk of Cardiovascular Disease
Also, regular consumption of this kind of meat has been associated with an increased risk of cardiovascular disease, including coronary artery disease, heart attacks, and strokes (6).
The saturated fat and cholesterol in the meat can contribute to the development of atherosclerosis, a condition characterised by the buildup of plaque in the arteries.
When the arteries clog, blood flow is hampered and this leads to serious health issues.
3. Red Meat Increases Risk Of Certain Cancers
Some studies suggest that eating this kind of meat, particularly processed meats like bacon, sausage, and hot dogs, may increase the risk of certain cancers, including colorectal cancer (7).
The compounds formed during the cooking and processing of red meat, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), may have carcinogenic effects.
4. Association with Type 2 Diabetes
Furthermore, regular consumption of red meat, especially processed meats, has been associated with an increased risk of type 2 diabetes (8).
The high intake of heme iron, saturated fat, and nitrites/nitrates found in processed meats may contribute to insulin resistance.
Also, it could cause impaired glucose metabolism.
5. Potential Link to Weight Gain and Obesity
Furthermore, red meat is calorie-dense and can contribute to weight gain.
As a result, if you consume red meat in large quantity, you will increase the risk of obesity.
Excess body weight is a risk factor for numerous chronic diseases, including diabetes, heart disease, and certain cancers.
Find out what your BMI is and stay within your ideal weight.
6. Red Meat And Environmental Concerns
The production of red meat, particularly beef, is causes significant environmental impacts. Some are greenhouse gas emissions, water usage, and deforestation.
Reducing consumption of this kind of meat can help mitigate these environmental concerns and promote sustainability.
While red meat can be a source of protein, iron, and other nutrients, it’s essential to consume it in moderation.
Basically, choose lean cuts to minimise the intake of saturated fat.
Also, you should incorporate a variety of plant-based proteins to your diet. These include legumes, nuts, seeds, and tofu, into your diet can provide you similar nutritional benefits.
Interestingly, it will reduce the risk of chronic diseases associated with red meat consumption.
Additionally, you should focus on a balanced diet rich in fruits, vegetables, whole grains and lean proteins. This can support overall health and well-being.
Furthermore, a study suggests what you should do if you need to take out red meat from your diet.
According to the study, replacing this category of meat with poultry or cereal lowers your risk of CVD and CHD mortality (9).