Should You Avoid Eating Red Meat After 50?

For several decades, the debate has carried on over whether we should avoid eating red meat. The fact is, many times, it depends on who is discussing the topic and whether they have some personal, professional, or political interest in the matter.

That doesn't mean the message is necessarily wrong or intended as a lie, but it is such a hot topic that people feel passionate about it. But as we all strive to eat better as a part of the healthy aging process, it's essential to find objective, candid answers to our health-related questions. 

Like so many topics that spark controversy and mild-to-moderate disagreements, the truth lies somewhere between the lines or in the margins. 

What Is Red Meat? 

It seems like a straightforward question that begets a straightforward answer: steaks and ground beef. 

But what makes red meat...red meat? According to the Cleveland Clinic, meat is red "based on the amount of myoglobin found in the animal's muscles. Myoglobin is a protein found in meat that produces a red color when it's exposed to oxygen." This richly satisfying animal-based protein category includes livestock such as pork, lamb, veal, and beef. 

What's more, it is meat that does not contain additives, requires refrigeration, and should be consumed within a few days of purchase or after thawing and can be prepared in numerous healthy ways, including roasting, stewing, grilling, sauteing, or baking. 

To say it is unsafe or harmful for us would deny us the opportunity to eat nutritiously satiating protein. 

But is there smoke where there's fire when it comes to the caveats against red meat? 

Preserved Red Meats Feature Their Own Debates

Meats that have undergone processing for a longer shelf-life or shelf stabilization are those that have been modified by curing, salting, smoking, canning, or treating with special preservatives are problematic as well. Foods like bacon, hot dogs, jerky, salami, and sausage barely make it into the red meat debate, since people worry more about the sugars, starches, and other fillers, known as nitrites. 

Like any other food that straddles the line between healthy and unhealthy, nitrites aren't all bad, and they are generally fine in moderation. As long as you are eating them according to serving recommendations, along with a varied diet, filled with nutritious vegetables and lean meats, they can even be good for us, notes Healthline. 

Further, nitrates are even found in vegetables and drinking water, and the human body produces them as well. 

Keto and Other Low Carb Diet Phenomena Have Shifted the Red Meat Debate 

Returning to non-modified red meats like steak, lamb, and ground beef, these have become popular staples in low carbohydrate diets that have become popular worldwide over the past few decades. Plenty of processed meats, like bacon, can be included in this way of eating (WOE).

Before the ketogenic diet became so widely accepted, health and science professionals were hesitant to recommend eating red meat, except for the leanest cuts, and only eat them in limited quantities. With keto, the information and attitudes shifted dramatically. Instead of limiting ourselves to flank steak, pork loin, and 85% lean or leaner ground meats, we were told to eat bacon and fatty cuts of beef. 

A study recorded by The National Library of Medicine reported that "for every 50 gram/day increase in processed red meat, the risk of heart disease increased by 42%." However, the study found no association between unprocessed red meat and heart disease. Additionally, according to a Harvard-based study, people who ate beef, lamb, pork, and hamburgers suffered no more heart disease than those who rarely ate red meat. 

Even Better, There Are Benefits Associated with Eating Red Meat 

With so many proponents of the keto and other low carb diets now so vocal—including many noted health professionals—we hear more about the benefits of eating red meat. A few top benefits include its abundance of protein, vitamins, and iron. 

Here are some additional health benefits of eating red meat. 

It is a High-Quality Source of Protein

Red meat isn't just a significant source of protein, but it is a high-quality source of protein. For every 3.5-ounce serving, leaner cuts of red meat contain 20-25 grams of protein. More importantly, red meat provides a complete protein, which means that it contains all nine essential amino acids for the body. 

It is Brimming with Vitamins and Minerals

Red meat offers many key micronutrients, such as vitamin B12, niacin, potassium, and zinc.

It Can Help Preserve Muscle 

We need to consider preserving our body's valuable lean muscle mass for healthy aging since we are prone to losing it due to hormonal and other physical changes we can't control. However, in combination with strength training and weight-bearing exercises like walking, eating lean red meat can help us maintain lean muscle and strength as we get older. 

Grassfed Red Meats Are Rich in Omega-3 Fatty Acids

Grassfed beef and other meats come from cattle that have eaten grass and other foraged or grazed foods throughout their lives. These meats feature a lower overall fat content, heart-healthy omega-3 fatty acids, and antioxidant vitamins like vitamin E. While the fat in these meats is technically healthier, it is still wiser to choose leaner cuts. You'll still get the benefits of healthy fats with fewer risks associated with fatty meats.

So, Should You Avoid Red Meat? 

As is often the case, you should eat a varied diet—even when practicing keto or another low carb diet WOE—to ensure that you are getting all your daily nutrients and avoiding unnecessary health risks. Generally, try to choose high-quality cuts of red meats from different livestock and eat processed meats sparingly, and you should see the benefits on the scale and feel great as you age. 

If you have more questions about red meat, the keto diet, or other tips on healthy aging, think about reaching out to our Mighty Health team to learn more about our app and our team of experts. We'll be happy to discuss the best approach to healthy eating and exercise for today and far into the future.