Is Red Meat Bad for You? A Doctor Answers Your Common Questions About Eating Red Meat After 50

A Doctor’s Take on Red Meat After 50

As a primary care physician, one the most important thing I counsel my patients on is nutrition. What we put in our bodies on a daily basis has such a big impact on our overall health. It’s important to pursue a well balanced diet, which we all know. At the same time, it is also about enjoying all the foods that life has to offer!

With approximately 74% of US adults reporting red meat intake per given day, red meat consumption in the United States is significantly higher compared to other countries. So, let’s dive in and first define what red meat is.

What is Considered Red Meat?

It primarily includes meat from animals such as cattle (beef), pigs (pork), sheep (lamb and mutton), and goats. Red meat contains more myoglobin, which is a protein that gives it its red color as well as its distinctive flavor. It's important to note that red meat generally excludes poultry (such as chicken and turkey) and fish, which are categorized as white meat.

Red Meat Benefits and Disadvantages

Benefits of Eating Red Meat After 50

Dietary red meat is an excellent source of minerals and vitamins, mainly:

• zinc

• iron

• selenium

• vitamin B12.

In addition, it a a great source of complete protein, which is essential for muscle growth and tissue repair.

Disadvantages of Eating Red Meat After 50

As for processed red meats, it is well known the adverse health effects they can cause. In regards to unprocessed red meats, they do tend to contain higher levels of saturated fats and cholesterol compared to other protein sources. So, consuming excessive amounts is certainly not recommended.

Common Questions About Eating Red Meat After 50

Is Red Meat Bad for you?

Oftentimes, we’re told to avoid red meat because it’s bad for our health, and that it can increase your risk for chronic conditions like high blood pressure, high cholesterol and even type 2 diabetes. Before I make any recommendation to my patients, I try to make sure everything I endorse is evidence based. So what does the literature support?

Not All Red Meats Are Created Equal

Processed meats like hots dogs, sausages, cold cuts are known to contain chemicals like nitrates as well as up to 400% higher salt content, which likely increases risk for damage to your blood vessels as well as high blood pressure. Some studies show that processed red meat increase your risk for hypertension, but not unprocessed red meats.

However, numerous studies have shown that blood pressure and hypertension prevalence are distinctly lower among those who follow a diet devoid of meat altogether.

Amount of Red Meat

Many studies show a dose-dependent relationship between red meat consumption and risk for hypertension, meaning the more red meat you consume, the higher the risk for hypertension

Doctor Takeaway on Red Meat

From a doctor’s perspective, my takeaway here is that avoiding processed red meat is definitely recommended. Processed meats contain numerous preservatives and are very high in salt content. For example, even just 3 slices of salami already would make up of 25% of your daily recommended salt intake! So the next time you’re at the deli, I would suggest leaning into the unprocessed red meat sandwiches rather than your cured meats!

As for unprocessed red meats, the data showing that it is detrimental to heart health is still not entirely conclusive. How I would approach eating unprocessed red meat is in moderation. It is an occasional meal rather than a frequent meal.

Can Red Meat Cause Cancer?

Epidemiological studies have often linked the frequent consumption of processed meats and cooked red meats with an elevated risk for colorectal cancer. The International Agency for Research on Cancer (IARC) classifies processed meats as carcinogenic to humans. As for unprocessed red meats, they classify it as probably carcinogenic to humans, meaning there is limited evidence of carcinogenicity in humans and sufficient evidence in experimental animals.

Can Red Meat Cause Inflammation?

There is evidence suggesting that excessive consumption of red meat, particularly processed red meat, may contribute to inflammation in the body.

Red meat, especially when cooked at high temperatures, contains compounds that can promote inflammation. For example, advanced glycation end products (AGEs) form when meat is cooked using high-heat methods like grilling or frying. These compounds have been shown to trigger inflammation and oxidative stress in the body.

Red meat is also often higher in saturated fats compared to other protein sources. Diets high in saturated fats have been associated with increased inflammation and a higher risk of chronic diseases.

It's important to note that not all types of red meat consumption necessarily lead to inflammation. Lean cuts of unprocessed red meat, consumed in moderation and as part of a balanced diet, may not have the same detrimental effects on inflammation.

How Much Red Meat Should I Eat?

According to the American Institute for Cancer Research, it’s recommended that we consume no more than 3 portions (12-18ounces) of red meat a week. It is important to recognize that 1 portion of red meat is about the size of a deck of cards. I know most of us are likely to contain multiple portions of red meat when we enjoy a steak for dinner. So recognize that when thinking about your weekly limit.

What is Considered Healthy Red Meat?

Generally, if you're planning to consume red meat, make sure it is unprocessed and go for leaner cuts. The reason for this is that they tend to have lower saturated fat content. Some examples of lean cuts of red meat include:

1. Beef:

   • Eye of round roast or steak

   • Top sirloin steak

   • Tenderloin (filet mignon)

   • Top round steak

2. Pork:

   • Pork tenderloin

   • Pork loin chops

   • Center-cut pork roast

3. Lamb:

   • Leg of lamb

   • Lamb loin chops

What is the Healthiest Meat to Eat?

I think many people already think of chicken when talking about healthier meats. I want to take a moment to really endorse incorporating fatty fish, such as salmon, into your diet. The reason being is fish like salmon contain tons of omega 3 fatty acids that have a multitude of benefits such as:

• Improving brain health

• Anti-inflammation

• Skin health

• A ton of good, clean protein
  

Mighty Red Meat Summary:

1. Processed red meats should be avoided given they are known to be carcinogenic as well as detrimental to your cardiovascular health.

2. Unprocessed red meats do belong in your regular diet, but in moderation.

3. Be mindful of what you substitute red meat out of your diet for, as it may not always be the healthier options. For example, don’t forego a steak and eggs breakfast and instead eat a peanut butter and jelly sandwich with a bowl of cereal. In this situation, the meal with red meat is the healthier option due to having some solid protein to keep to full longer rather than all the refined sugar you would be consuming in the latter choice.

4. If you’re going to consume red meat, there are many lean cut options out there!

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