Red Meat and Health

THERE IS ONLY WEAK EVIDENCE THAT UNPROCESSED RED MEAT consumption is associated with breast cancer, colorectal cancer, type 2 diabetes, or ischemic heart disease. Moreover, there is no link between eating red meat and the risk of suffering from a stroke. Today we explore the relationship between red meat and health.

While the new study suggests that there is limited evidence that eating unprocessed red meat is linked with a higher risk of disease incidence and mortality, the proof is weak and insufficient to make more conclusive recommendations.

“There are three types of lies — lies, damn lies, and statistics.”
― Benjamin Disraeli

Processed red meat

Let me begin by getting this out of the way: Today, we are focusing on unprocessed meat. Processed meat has a stronger link with a higher risk of cancer (especially colorectal) and heart disease.

By processed meat, I mean products containing high amounts of chemicals and other additives. I consider meats that aren’t smoked, cured, smoked, or otherwise heavily processed as unprocessed.

Of course, all meat has processing to some degree, so the term “unprocessed” typically means meat with minimal processing, such as ground beef or sirloin.

Of course, all meat has processing to some degree, so the term “unprocessed” typically means minimally processed meats, such as ground beef or sirloin.

Examples include hot dogs, sausages, and bacon. Some highly processed meats, including sausages and bacon, have different nutritional profiles than less processed meat cuts. Highly processed meats tend to be very high in salt and other preservatives.

I am unaware of evidence suggesting a safe level of processed meat, so I try to minimize my intake.

Red meat benefits

I want to look at some of the benefits of (unprocessed) red meat consumption. Red meat contains several important nutrients, including protein, vitamin B12, and zinc.

Protein

Eat four ounces (113 grams) of 80 percent lean ground beef and get 101 percent of the Recommended Daily Value (DV) of vitamin B12. The US Food and Drug Administration uses DVs to help us compare food and dietary supplements’ nutritional content (with the overall diet in mind).

The protein in beef is complete; it contains all the essential amino acids we must get from food.

Vitamin B12

Humans require vitamin B12, as it is essential for:

• Normal brain and nervous system functioning
• Cognitive functioning
• Red blood cell formation and avoidance of anemia
• Creating and regulating DNA
• Possibly preventing congenital abnormalities
• Helping protect our eyes from macular degeneration, a leading cause of blindness
• Energy production

Eat four ounces (113 grams) of 80 percent lean ground beef and get 101 percent of the Recommended Daily Value (DV) of vitamin B12. The US Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet.

The vitamin B12 DV is 2.4 mcg for adults and children four years and older. The US Food and Drug Administration doesn’t mandate that food labels list vitamin B12 content unless manufacturers add vitamin B12. Foods providing 20 percent or more of the DV are considered high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Alternative sources of vitamin B12 include:

• Clams (without shells), 3 ounces — 708 percent of DV
• Tuna, bluefin, cooked, dry heat, 3 ounces — 385 percent of DV
• Nutritional yeast, fortified, from several brands (please check the label), about ¼ cup — 346 to 1,000 percent of DV
• Salmon, Atlantic, cooked, 3 ounces — 108 percent of DV
• Milk, 2 percent milkfat, 1 cup — 54 percent of DV
• Yogurt, plain, fat-free, 6-ounce container — 43 percent
• Breakfast cereals from several brands (please check the label), fortified, one serving — 25 percent
• Cheese, cheddar, 1½ ounces — 19 percent
• Egg, whole, cooked, one large — 19 percent
• Turkey, breast meat, roasted, 3 ounces — 14 percent

You can get your vitamin B12 from multivitamin/mineral supplements, supplements containing other B-complex vitamins, and supplements containing only vitamin B12.

Multivitamin/mineral supplements typically contain vitamin B12 doses ranging from 5 to 25 mcg. Vitamin B12 levels are higher, generally 50–500 mcg, in supplements containing vitamin B12 with other B-complex vitamins and even higher, typically 500 to 1,000 mcg, in supplements containing only vitamin B12.

You can also receive injections, for example, through a muscle, of vitamin B12 (cyanocobalamin and hydroxycobalamin) as a prescription medication.

While various foods have vitamin B12, some individuals have a higher chance of developing B12 deficiency, including:

• Older adults
• Individuals on restrictive diets, such as vegan diets
• Individuals with certain health conditions, such as celiac disease

Zinc

That lean ground beef contains 43 percent of the Daily Value (DV) of zinc. Zinc is essential for brain function, nerve tissue health, and red blood cell production. Zinc also supports our immune system.

WebMD explains that an adult man requires 11 milligrams daily, and an adult woman eight milligrams. If you are breastfeeding or pregnant, you’ll need more — approximately 12 milligrams. Young children need two 11 milligrams depending on their gender and age. Please chat with your pediatrician about how much is right for your child.

Our cells use the mineral zinc to fight off viruses and bacteria. We also need zinc to build out DNA. The mineral also aids with our taste and smell sensations and wound healing. Finally, infants and children need it for growth and development.

Insufficient zinc is associated with the following:

• Slower growth and delayed puberty
• Hair loss
• Diarrhea
• Eye and skin sores
• Appetite loss
• Decreased male sexual desire

Talk to your healthcare provider before taking a supplement, though. These issues may be the result of something besides a lack of zinc.

Red meat risks

We have reviewed some of the important upsides of red meat consumption. Are there downsides? Please use this free “Friend” link to get the rest of the story on Medium.com: