On one hand, red meat is a good source of certain nutrients, especially vitamin B and iron. The human body needs these nutrients to produce new red blood cells. Red meat is also high in protein, which is necessary for building muscle, bone, other tissues, and enzymes. However, some research has linked regular consumption of red meat to a number of health problems, such as heart disease , some cancers, kidney problems , digestive issues, and mortality.
To further complicate the issue, some studies suggest that the type of red meat a person eats makes the most difference. Leaner cuts of unprocessed red meat, such as sirloin steaks or pork tenderloin, may be more healthful than other types. This is because they are unprocessed and do not contain excess salt, fat, or preservatives. Processed red meats — including bacon, hot dogs, sausage, bologna, salami, and similar meats — appear to carry the highest risk of health problems. Red meat contains nutrients that are beneficial to health, including iron, vitamin B, and zinc.
Animal based foods, such as meat and dairy, are the main dietary sources of vitamin B For this reason, people who follow a vegetarian or vegan diet may need to take supplemental B in order to prevent B deficiency anemia.
According to the United States Department of Agriculture, one 3. Many factors can affect the nutritional value of a specific piece of meat. For example, cuts from different parts of the animal vary in their calorie and fat content. Heme iron is only present in meat, poultry, and seafood. Nonheme iron occurs in plants and iron fortified foods, such as cereals and plant milks. The NIH state that heme iron is more bioavailable , which means that the body can use it more easily.
Although many people get enough iron from their diets, the NIH say that certain people are at risk of iron deficiency, including:. Many different studies have suggested that eating red meat regularly can lead to a higher risk of heart disease. For years, experts have believed that the link between red meat consumption and heart disease is due to the saturated fat that is present in red meat.
The American Heart Association AHA claim that red meats generally have more saturated fat than other sources of protein, such as chicken, fish, or legumes.
They therefore recommend that people limit the amount of red meat they eat and encourage people to choose lean cuts of meat. That being said, red meat is not the primary source of trans fats in the Western diet.
Packaged, processed, and fried foods tend to contain the most. The AHA also explain that beans and legumes are heart-healthy alternative sources of protein. Examples include:. A meta-analysis in the journal Circulation looked at 36 different studies. The meta-analysis also found that there were not significant improvements in total cholesterol, low density lipoprotein cholesterol, high density lipoprotein cholesterol, or blood pressure between the red meat and animal protein diet groups.
Other studies have questioned the notion that saturated fat has links with heart disease. The authors of a review of heart disease risk state that researchers have exaggerated the role of saturated fat in the development of heart disease.
Also, a team of cardiologists wrote an article stating that the consumption of saturated fat does not clog the arteries or increase the risk of heart disease. Another article says that numerous analyses and reviews do not support the notion that eating saturated fat has links with heart disease.
You have successfully subscribed to our newsletter. Related Articles. Meatless Monday Vegetarian Recipes. Trending Topics. What Parents Need to Know. Is Red Meat Bad for You? A dietitian weighs in on the age old debate — is red meat healthy for you or not? Share this article via email with one or more people using the form below. Hu recommends people who are at risk of heart failure or stroke to really limit eating red meat. The American Heart Association recommends a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts and limits processed red meat and sugary drinks.
According to a recent study , even partially replacing red meat with plant-based sources of protein can reduce the rate of heart disease in the United States. For people who want red meat in their diet, 6- to 8-ounce portions, once or twice per week is recommended. Hu says. The cut of meat is also very important.
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