Red Meat in the Diet

Experts urge the public to consume red meat in moderation, but many people don't seem to be listening. Red meat is still consumed every day in massive amounts, while some swear it off completely. By educating yourself about the research and risks behind the hype, you can find out if you can keep red meat a part of your diet without raising your risk of disease.

What is Red Meat?

The amount of myoglobin in animal muscles determines the color of meat. Myoglobin is a protein that transports oxygen to muscle. Red meat has more myoglobin than white meat. Common sources of red meat include beef, pork and lamb. Some examples of foods considered red meat are bacon, cold cuts, ham, hamburgers, hot dogs and steak. Less common sources include ostrich and venison.

Research

A 2009 study conducted by Rashmi Sinha, et al, and published in the Archives of Internal Medicine followed half a million people for 10 years and found that those who ate the most red meat had the highest risk of dying during the study, especially from cancer or cardiovascular disease. This group typically ate 62.5 grams of red meat per 1,000 calories per day, equivalent to a quarter pounder a day. Another study raised questions about whether it's the amount of red meat consumed that matters when it comes to heart disease. The 2010 study, published in the journal Circulation, Renata Micha, RD, PhD, and colleagues found that a daily 4-oz. serving of red meat, equivalent to one hamburger patty, was not associated with an increased risk of heart disease. The cancer risk is still present when consuming as little as 18 ounces a week, according to the American Institute for Cancer Research.
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Risks

Red meat is high in saturated fats and "bad" cholesterol, contributors to heart disease, clogged arteries and high blood pressure. The American Heart Association's Nutrition Committee suggests limiting saturated fat intake to less than 7 percent of total daily calories and cholesterol to less than 300 mg per day. For someone who consumes 2,000 calories a day, that's 16 grams of saturated fat. One quarter pounder would surpass maximum saturated fat for the day, with 19 grams, and put you at half of your maximum cholesterol intake, at 155 mg.

Benefits

Red meat is a good source of some vitamins and minerals, such as zinc, a mineral often lacking in the diets of children and teenagers, and iron, the lack of which leads to anemia. It also contains phosphorus, potassium, magnesium and selenium. Red meat is an efficient source of protein, essential to the muscles and organs. B vitamins, only found in animal foods, are found in high quantities in red meat.

Recommendations

The American Institute on Cancer Research recommends eating less than 18 oz. of red meat per week. They use the following examples; a small hamburger is about 3 to 4 oz.; a pork or lamb chop is around 4 oz.; and a T-bone steak should be about 10 oz. The United States Department of Agriculture states that most Americans get enough food from the "meat and beans group," but suggests that more Americans choose lean meats and poultry and vary their diets by sometimes choosing fish, beans, peas, nuts and seeds. The healthiest option is to choose lean cuts of red meat and consume it in moderation. When you're at the grocery store, choose cuts labeled "Choice" or "Select" instead of "Prime." Or you can check by looking at the meat itself. Cuts with more fat will be more white.