Red meat consumption has been linked to heart disease, high blood pressure and certain cancers. Alarmed by the research, many people have decided to swear off beef, pork and lamb completely. Doing so can have health benefits, but it also requires special care. Those who don't eat red meat will need to include other sources of certain essential vitamins and minerals in their diet.
Red Meat
Red meat is dark in color before cooking. Meat is considered red based on its myoglobin content. Myoglobin is a protein found in the muscle cells of animals. Red meat has higher myoglobin content than white meat. Sources include beef, pork and lamb, often found in the form of hamburgers, hot dogs, steak, bacon, ham and cold cuts.
Benefits of Eating No Red Meat
By limiting red meat consumption, you can lower risk of some diseases. Red meat is high in saturated fat and "bad" cholesterol. It can contribute to heart disease, high blood pressure and certain cancers. In a 2009 study in the Archives of Internal Medicine, in which more than 500,000 people were followed for 10 years, those with the highest red meat consumption were more likely to die during the study. This group consumed about 4 oz. of red meat per day, a serving about the size of a deck of cards.
Risks of Eating No Red Meat
Eliminating red meat from the diet makes it more important to carefully monitor intake of protein, iron, zinc and B vitamins from other sources. Many people, especially teenage girls and women, are deficient in both zinc and iron. B vitamins are only found in animal sources.
Supplements
Supplements may be beneficial for those who follow a vegetarian diet. For those who follow a non-red meat diet and don't consume enough zinc and B vitamins from other sources, they may be helpful as well. However, supplement regimens should be supervised by a health-care provider. Protein supplements are rarely needed by healthy people. Iron supplements can be dangerous because they often exceed the recommended levels of iron, which is not easily eliminated from the body.
Suggested Foods
If you eat a non-red meat diet, eat plenty of healthful foods containing protein, zinc, B vitamins and iron. Protein is found in both plant and animal sources. Vegetable sources of protein include beans, nuts and whole grains. Animal sources include fish and poultry. Sources of zinc include poultry, beans, nuts, crab, lobster, whole grains, fortified breakfast cereals and dairy products. Sources of B vitamins include poultry, fish, eggs, dairy products, leafy green vegetables, beans, and peas, many cereals and some breads. Iron is found in fortified cereals, nuts, seeds, dried beans, dried fruit such as apricots, peaches, raisins and prunes, and dark green, leafy vegetables.
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