Whether red meat is bad for you or good for you continues to be a subject of debate. While red meat provides key nutrients, such as protein, zinc, iron, and vitamin B12, some studies have linked high red meat consumption to conditions such as heart disease and cancer.

Experts suggest limiting red meat to no more than three servings per week. Avoiding processed meats and using lower cooking temperatures may also help lower your risk.

Potential Risks

Researchers have found some evidence that red meat can increase the risk of conditions like heart disease, cancer, and diabetes. This can depend on factors such as whether the meats are processed or unprocessed and how much is consumed.

Most studies on red meat and health have been observational, meaning they can’t prove causation but rather just an association. It’s important to keep this in mind when considering the research and how you will apply it to your individual diet.

1. Increased Risk of Heart Disease

Red meat has long been associated with an increased risk of heart disease. One large study observed red and processed meat intake in over 43,000 males. The researchers concluded that higher red meat consumption (both processed and unprocessed) increased the risk of heart disease.

The study also suggested substituting plant protein foods, such as nuts, legumes, and soy, for red meat might reduce the associated risk. Substituting whole grains and dairy products for total red meat intake and substituting eggs for processed meats also seemed to reduce heart disease risk.

An even larger study of over 134,000 people compared unprocessed vs. processed meat intake across 21 countries. The study concluded that eating 5.3 ounces or more of processed meat per week was associated with an increased risk of cardiovascular (heart) disease and mortality.

The researchers found no significant associations between unprocessed meats and poultry and heart disease. However, a 2017 meta-analysis of 24 studies on total red meat intake and heart-related risk status concluded that eating half a serving or more of red meat per day did not significantly influence blood cholesterol or blood pressure levels.

2. Increased Risk of Cancer

Red meat has been linked to an increased risk of cancer. The American Institute for Cancer Research reports that eating more than 18 ounces of red meat weekly can increase your cancer risk.

A 2018 review of studies compared consumption of red and processed meat with breast cancer risk. The study found that individuals who had a high intake of processed meat had a 9% increased risk of developing breast cancer. Furthermore, those with a high intake of unprocessed meats had a 6% increased risk of breast cancer.

Another review of studies looked at red meat intake and the risk of developing colorectal cancer. After reviewing meta-analyses reviews, the study’s authors concluded that red and processed meats may increase colorectal cancer risk by 20% to 30%.

A 2021 review of studies looking at red and processed meat intake and the risk of several types of cancer concluded that high red meat intake increased the risk of breast, endometrial, colorectal, colon, rectal, and lung cancers, as well as a common type of primary liver cancer (hepatocellular carcinoma).

The researchers also found that high processed meat intake was associated with an increased risk of breast, colorectal, colon, rectal, and lung cancers.

3. Increased Risk of Type 2 Diabetes

Some research suggests that high red meat consumption is associated with an increased risk of type 2 diabetes. A 2021 review of studies compared individuals with the lowest and highest intakes of processed and unprocessed red meats. The authors found that those who had the highest intakes of processed and unprocessed red meats were 27% and 15% more likely to develop type 2 diabetes, respectively.

A 2017 review examined the risk of type 2 diabetes and 12 major food groups. Red meat and processed meat were found to have a significant relation with the risk of type 2 diabetes, with the risk increasing with increased consumption.

Two other studies similarly concluded that replacing red meat with other protein sources may decrease the risk of developing type 2 diabetes. However, additional studies are needed to assess the association between red meat and the risk of type 2 diabetes.

Potential Benefits

Red meat is high in important nutrients, including protein, iron, zinc, vitamin B12, and other B vitamins such as niacin, riboflavin, and thiamine. 

1. Iron Deficiency Prevention

Red meat may be beneficial to help prevent and treat iron-deficiency anemia due to its highly bioavailable (the amount of a nutrient that is able to be absorbed and used in the body) heme-iron.

Iron (as part of hemoglobin in red blood cells) carries oxygen from the lungs to all parts of the body and helps make some hormones in the body.

2. Increased Protein

Red meat is an excellent source of protein, containing around 20 to 25 grams (g) of protein in every 100 g of meat.

Protein helps build and repair muscles and other cells in the body. Protein also aids in satiety (helps you feel full after eating), fighting infection, carrying nutrients and oxygen throughout the body, keeping body fluids balanced, and clotting blood.

3. Increased Vitamin B12 Levels

Vitamin B12 is only found in animal products, and red meat is a good source of it.

Vitamin B12 helps make DNA (the genetic materials in all your cells), keeps your blood and nerve cells healthy, and helps prevent another type of anemia called megaloblastic anemia.

4. Increased Zinc Levels

Zinc helps keep your immune system strong, aids in wound healing, and helps the body grow during important life stages, including pregnancy, infancy, childhood, and adolescence. Zinc is also important for proper sense of taste. Meat is a rich source of bioavailable zinc.

Factors that Affect Red Meat Health Benefits

Several factors may play a role in why red meat should be limited in your diet. From how the meat is cooked to how it is processed can influence the way it affects your health.

Cooking Methods

High-heat cooking methods and those that expose the meat directly to flames, such as grilling or pan-frying, may produce more of certain types of cancer-causing chemicals (carcinogens). This not only occurs when cooking red meat at high temperatures, but poultry and fish as well.

The chemicals, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), can cause changes in DNA that increase the risk of cancer. HCAs form when amino acids, sugars, and creatine (found in muscle) react with the high heat. PAHs are created when fat and juices drip onto heat or an open flame and create smoke. The smoke contains the PAHs, which attach to the meat.

To help reduce the risk, opt for cooking your meat at lower temperatures, and don’t cook directly over an open flame. Additionally, limit consumption of charred and smoked meat, and cut off any burnt portions of meat.

If you do choose to expose your meat directly to open flames, marinate it beforehand, and frequently turn or flip the meat over instead of letting it sit on one side for an extended period.

Processing

Whether red meat is processed seems to play a role in the debate on whether it should be included in your diet.

While all red meat is “processed” to some extent, such as by slaughtering and packaging, the term “processed meat” generally refers to meat that has been preserved by:

• Adding chemical preservatives
• Curing
• Fermenting
• Salting
• Smoking

Examples include:

• Bacon
• Deli meats
• Hot dogs
• Pepperoni
• Salami
• Sausage

The high salt content of processed meats may be partly to blame for more association with heart disease risk. High sodium intake has been linked to high blood pressure.

Another reason for the possible negative health effects of processed meats is due to nitrates and nitrites that are often used, which have been linked to increased cancer risk. Limiting or avoiding processed meats in the diet is recommended.

Fat Content

Red meat is often high in saturated fat. Saturated fat can raise levels of both total and low-density lipoprotein (LDL) cholesterol (considered bad cholesterol), increasing your risk of heart disease. The American Heart Association recommends choosing lean cuts of meat, if choosing to include red meat in your diet.

Lean cuts of red meat include beef and pork labeled “loin” and “round,” and using “choice” or “select” grades of beef rather than “prime.”  In addition, trim any visible fat off the edges of the meat prior to cooking. For ground meat, choose 95% extra lean ground beef. For ground beef that is 90% lean or less, drain the fat after browning.

Amount

Both the World Cancer Research Fund International and the American Institute for Cancer Research recommend limiting consumption of red meat to no more than three (4 to 6 ounces cooked weight) servings per week. That’s a total of 12 to 18 ounces of cooked red meat weekly. Additionally, they recommend consuming very little, if any, processed meat.

They note that their recommendation doesn’t mean completely cutting red meat from your diet. Red meat can be a valuable source of important nutrients, including zinc, iron, protein, and vitamin B12. 

Choosing leaner cuts of red meat and using healthier cooking methods while including a variety of other nutrient-rich foods in your diet is a good way to include red meat in a balanced eating pattern.

Who Should Limit Red Meat Consumption?”

People with or at risk of certain health conditions may be recommended to reduce red meat even further in their diets than the above-mentioned recommendations. This includes individuals at risk of heart failure or stroke, including those with high cholesterol, high blood pressure, or a family history of cardiovascular (heart) disease or type 2 diabetes.

People who need to restrict nutrients that are high in red meat may need to limit their intake of red meat. For example, some people with kidney disease may need to moderate the amount of protein they consume to prevent further kidney damage. Others, such as those with gout, may also need to limit red meat intake due to its high purine content.

The American Heart Association suggests that, in general, substituting more plant protein for red meat, especially processed red meat, appears to be a good approach for a healthier diet and better overall health.

What’s Considered Red Meat?

Red meat comes from mammals and is red when raw. This is because it contains more of the protein myoglobin than white meat, such as chicken and fish.

Red meat includes:

• Beef
• Bison
• Boar
• Elk
• Goat
• Lamb
• Mutton
• Pork
• Veal
• Venison

However, game meat, such as venison and elk, tend to be leaner than beef and pork due to the animals’ active lifestyles and diet. Because of this, meat from these sources tends to be lower in saturated and total fat compared to beef and pork and may not carry the same associated health risks.

Ways to Reduce Red Meat in Your Diet

If you’re looking for ways to cut back on red meat, try decreasing it a little at a time. For instance, if you eat red meat every day, try eating smaller portions. Cook a recipe with half the usual red meat and adjust a few ingredients.

Some other tips for cutting back on red meat include the following:

• Switch out ground beef for ground turkey in recipes.
• Use fresh chicken or canned tuna instead of deli meats.
• Pan-fry chicken or fish rather than grilling burgers or steaks.

Summary

Red meat is rich in important nutrients, including protein, zinc, iron, and B vitamins. However, high consumption has also been linked to an increased risk of heart disease, some cancers, and type 2 diabetes.

The way red meat is processed and cooked, and the fat content, may influence the effect on health. Choosing leaner cuts of meat and limiting high heat and smoking cooking methods may be better options. Experts recommend limiting red meat intake to no more than 12 to 18 ounces of cooked red meat per week and limiting or avoiding processed meats.