How much red meat is safe to eat?
Source: Ginger Wojcik
Newsletter Editor, Healthline
I find it’s really easy to get into debates about red meat. On one hand, it’s absolutely packed with micro- and macronutrients that your body thrives on. On the other hand, it can be high in saturated fat, and eating it has been linked to many chronic diseases. Not to mention, red meat production isn’t exactly known for being environmentally friendly or great for animal welfare. See how many debates I stirred up in one paragraph?
Today, we’re going to focus on the health aspects of red meat, specifically how much is OK to eat each week. Our friend and registered dietitian Kelli McGrane is here with a look at the existing research plus some practical pointers.
Q: What’s the healthiest amount of red meat to eat?
A: Unless you’re at an increased risk for chronic diseases, like heart disease and type 2 diabetes, or certain forms of cancer, eating one or two servings of unprocessed red meat per week is likely OK — especially if the meat is accompanied by a generous serving of veggies.
Still, it’s important to know that unprocessed red meat intake has been linked to an increased risk for heart disease (though research is mixed), type 2 diabetes, and certain types of cancer.
It’s recommended that you limit processed red meat in your diet even more. This includes hot dogs, deli meats, bacon, and the like. The World Health Organization has classified processed meat, which tends to be higher in sodium and preservatives, as “carcinogenic to humans.”
Now for some important caveats!
Most studies on red meat intake are observational. This means these studies show an association between red meat intake and health outcomes — they can’t prove a cause-and-effect relationship. Also, there are SO many variables that contribute to disease risk, including your overall diet, your genetics, and lifestyle factors like smoking, physical activity, and stress.
Let’s not forget that unprocessed red meat is a great source of protein and provides many important vitamins and minerals that your body needs to grow and function properly, including iron, vitamin B12, selenium, and niacin (vitamin B3).
Here are some healthier ways to enjoy unprocessed red meat:
- Opt for lean cuts to decrease your saturated fat intake.
- Avoid cooking red meat at high temps (this may create harmful compounds).
- Limit yourself to eating it a couple of times per week.
