Red meat: pros and cons

🥩 Red meat and health: consumption, risks and a balanced approach

Although beef alone may come to mind when red meat is mentioned, meat from other animals such as calves, lambs, sheep and goats also belongs to this group. Hundreds of studies on the health effects of red meat have been published in recent years. So is red meat definitely beneficial or harmful to our health? In this article, we discuss different health risks, from cancer to heart disease, using scientific data and offer a balanced view of consumption.

Cancer

In October 2015, the World Health Organization published a report showing that processed red meat increases cancer risk. Daily consumption of 50 grams of processed red meat increases colorectal cancer risk by %18 . Its association with pancreatic and prostate cancer is also being investigated.

Cooking methods matter too: methods such as grilling, frying and smoking increase the formation of heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) . Animal studies have shown that these compounds cause cancer by damaging DNA (more information).

Kidney failure

The kidneys filter waste from the body. According to a study published in July 2016, heavy red meat consumption increases kidney failure risk by %40. The study recommends choosing plant proteins, chicken and fish instead of red meat.

❤️ Cardiovascular diseases

The effect of red meat on cardiovascular risk is controversial. Apart from its cholesterol content, animal studies have shown that a substance produced from red meat by intestinal bacteria, TMAO (Trimethylamine N-oxide) , may increase arterial blockage. This triggers the risk of heart attack and stroke.

Diverticulitis

Diverticulitis risk is thought to be associated particularly with consumption of smoked and cured meat. Guts published a study showing that these individuals had a %58 higher risk of diverticulitis .

🌍 Red meat consumption: global trends

In Türkiye, annual red meat consumption per person is approximately 15-16 kg, in the United States, 119 kg, in the EU, 85 kg approximately. Red meat consumption has declined in developed countries in recent years.

Why is it declining?

Healthy-living trends, economic factors and the spread of vegan/vegetarian eating habits are reducing red meat consumption. For example, a vegetarian diet reduces the risk of type 2 diabetes by %62 (Academy of Nutrition and Dietetics, 2016).

🍽️ How much red meat should we eat?

Red meat contains valuable nutrients such as iron, zinc and B vitamins. However, consuming more than 500 grams of cooked red meat per week is not recommended. Processed meats should be avoided entirely (American Institute for Cancer Research).

In conclusion, although red meat contains beneficial nutrients, the risk of cancer, cardiovascular disease, kidney failure and diverticulitis must be taken into account, and consumption should be limited and use appropriate cooking techniques.