Is All Red Meat Bad for You? Not Necessarily, a Dietitian Says
Key takeaways:
Eating red meat has some benefits for your health, since it’s high in protein, B vitamins, and iron.
But consuming high amounts of red and/or processed meat is linked to an increased risk of colorectal cancer, inflammation, and heart disease.
If you do eat red meat, it’s best to limit the frequency and portion size. And choose lean cuts of red meat that are low in saturated fat. Examples are extra lean ground beef and lean flank steak.
Table of contents
Does the thought of a sizzling char-broiled steak or juicy hamburger make your mouth water? If the answer is yes, you’re not alone. People in the U.S. consume a lot of beef.
But maybe you’ve also heard that you should consider cutting back on red meat, and choose more fish, and/or plant-based proteins instead. So, is red meat bad for you? And how often should you eat red meat, if at all? Let’s look at what the research says.
What is considered red meat?
Red meat comes from mammals such as cows, pigs, and lambs. Red meats include:
Beef
Veal
Pork
Goat
Lamb
Venison (deer meat)
Poultry (such as chicken and turkey), fish, and seafood are not red meats.
Some red meat also falls into the category of processed meats. Processed meat is meat that has been preserved or changed in some way. This includes salting, curing, smoking, or adding preservatives. Examples of processed red meat are:
Ham
Bacon
Sausage
Pepperoni
Hot dogs
Deli meats such as salami, bologna, and pastrami
Beef jerky
Plant-based vs. animal protein: Both plant-based and animal-based proteins are nutritious and can be part of a well-balanced diet. Here are some of the differences.
Can eating processed meats increase cancer risk? Yes. Processed meats — like bacon, hot dogs, and jerky — contain several known cancer-causing substances.
Pasture-raised vs. grass-fed vs. organic beef: Shopping for meat can be confusing because of all the different labels on beef products. Here’s a primer.
Is red meat bad for you?
Red meat isn’t always bad for you. In fact, it can be good for you if you avoid processed meat, choose lean cuts, and eat it in moderation. This is because red meat is high in some essential nutrients, including protein, iron, and zinc.
But many types of red meat are high in saturated fat. And eating too much saturated fat from red meat may:
Increase your risk of heart disease
Raise “bad” LDL cholesterol levels
Increase harmful inflammation in your body
Nutrition guidelines recommend getting less than 10% of daily calories from saturated fat. For an average adult diet in the U.S., this is about 20 g of saturated fat per day. So, you can still eat red meat — just pay attention to the amount.
For context, here’s how much saturated fat is found in various meats (along with a few other foods for comparison).
Food | Serving size | Saturated fat |
|---|---|---|
(70% lean, 30% fat) | 3 oz (85 g) | 5.2 g |
3 oz (85 g) | 9.5 g | |
3 oz (85 g) | 5.5 g | |
3 oz (85 g) | 4.3 g | |
3 slices (36 g) | 4.3 g | |
Lean ground beef burger (97% lean, 3% fat) | 3 oz (85 g) | 1.9 g |
3 oz (85 g) | 3.4 g | |
3 oz (85 g) | 0.9 g | |
3 oz (85 g) | 0.8 g | |
1 tbsp (14 g) | 7.2 g |
What health issues have been linked to red meat?
Eating too much red meat can be bad for your health. Here’s what the research shows.
Inflammation
Studies suggest that diets high in red and processed meat may be linked to higher levels of inflammation in the body. This effect may be more likely with certain conditions. For example, people with a higher body weight or who have a history of smoking may be more likely to experience increased inflammation.
Chronic inflammation is problematic because it may increase the risk of conditions, such as:
Cancer
Type 2 diabetes
Heart disease
On the other hand, diets high in fruits, vegetables, and grains are linked to lower levels of inflammation.
Heart health
Studies show that both red meat and processed meat are linked to a higher risk of:
Cardiovascular disease
Stroke
Heart failure
Why? We just learned above that inflammation plays a role. But so does the saturated fat in red meat, and the salt in processed meat. Increased consumption of both of these contribute to heart disease and high blood pressure.
A chemical called trimethylamine N-oxide (TMAO) also plays a role. The body produces TMAO when it digests red meat. TMAO may increase the risk of blood clots. And blood clots can lead to heart attacks and strokes.
A plant-based or Mediterranean-style diet that limits red meat can have the opposite effect. It may help reduce the risk of heart disease and stroke, plus improve LDL cholesterol levels.
Cancer
Eating red meat, especially processed meat, increases the risk of colorectal cancer. There are a few reasons for this, including:
Cooking meat at high temperatures leads to the formation of cancer-causing compounds called heterocyclic amines.
Red meat contains heme iron (a form of iron that’s well absorbed by the body), which may promote colorectal tumors.
Nitrites and nitrates used as preservatives in processed meat may increase the risk of colorectal cancer and other cancers.
On the other hand, plant-based diets may reduce the risk of colorectal cancer due to their high fiber content.
Dementia
Eating a small amount of lean red meat has some health benefits and can provide much-needed protein to older adults. But too much saturated fat from meat is linked to an increased risk of cognitive decline. And processed meat is linked to dementia.
A plant-based Mediterranean-style diet may help protect against conditions like Alzheimer’s disease.
What are the potential benefits of eating red meat?
Red meat contains many essential nutrients, including:
Protein: Protein builds muscle and makes important hormones.
Iron: Iron helps make red blood cells.
Zinc: Zinc supports immune health.
B vitamins: B vitamins convert food into usable energy.
As an example, a 3 oz serving of top round steak has:
25 g of protein
15% of your daily value (DV) of iron
40% DV of zinc
81% DV of vitamin B12
Of course, you can get these nutrients from other foods besides red meat. It’s fine to cut back on red meat or skip it altogether as long as you get enough protein, vitamins, and minerals elsewhere.
What’s the healthiest type of red meat?
If you’re looking for healthier red meat, choose a lean cut that’s low in saturated fat. The following cuts have less than 3 g of saturated fat per 3 oz (85 g) serving:
Trimmed leg of lamb (You can trim the fat off yourself, or you can buy it trimmed.)
Veal cutlet
Trimmed top sirloin or eye of round beef
Extra lean ground beef
Lean pork chops
Trimmed buffalo or bison
Lean flank or strip steak
Beef chuck
Since lean cuts of meat have less fat, they may benefit from marinades to prevent them from drying out during cooking. Marinades also help reduce harmful chemicals formed during cooking at high temperatures. Making stew or using a slow cooker can help keep lean meat moist and tender.
What is the serving size for red meat?
Experts usually recommend a 3 oz serving or less of red meat. That’s about the size of the palm of your hand or a deck of cards. The problem is many people enjoy larger portions of red meat. A typical burger is 4 oz to 6 oz, and a steak is usually 8 oz to 9 oz. When nutrition guidelines suggest having meat once a week, they mean one 3 oz serving, not one 9 oz serving.
What red meats should you avoid?
It’s best to avoid processed meat. Cancer organizations recommended avoiding processed meats since they raise the risk of colorectal cancer:
The American Institute for Cancer Research (AICR) recommends eating “little, if any, processed meats.” They say that even small amounts increase colorectal cancer risk.
The American Cancer Society (ACS) recommends processed meat be “eaten sparingly, if at all.”
The World Health Organization (WHO) classifies processed meat as carcinogenic.
Frequently asked questions
In general, lean poultry options (such as turkey and chicken) are healthier choices than red meat. The same goes for fish. These choices are usually:
Lower in sodium (salt)
Lower in fat
Less processed
If you reduce your intake of red meat, you can still get protein from:
The bottom line
Red meat can be a healthy part of your diet. It really depends on which meat you choose, and how often you eat it. The best red meats to eat are lean red meats, such as veal cutlets, strip steak, or extra lean ground beef. Lean cuts are a better choice than red meat with more saturated fat, which have been linked to heart disease and inflammation. Most experts agree that it’s a good idea to limit eating red meat to a couple of times a month — and keep portions small (about 3 oz). Processed meat is linked to colorectal cancer, so it’s best to avoid it.
Why trust our experts?
References
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