It is so ingrained in our history that communities and cultures have formed around meat consumption… especially red meat.

Australians are renowned for meat pies, BBQs and lamb roasts. We are one of the few nations that even eat our national symbol.

But how do these cultural dishes affect our health? Do the health risks of red meat outweigh the benefits?

Let’s take a look at the research.

Red meat is rich in essential nutrients

Red meat is one of the most nutrient-dense foods in our diet.

It is rich in protein and numerous vitamins and minerals that can have lasting effects on our health.

A 100 gram portion of cooked sirloin steak (10% fat) contains ^(1, 2):

• Energy: 808 kJ (193 calories)
• Total Fat: 10 grams
• Saturated Fat: 4 grams
• Carbohydrate: 0 grams
• Protein: 26 grams
• Iron: 13% of the RDI
• Zinc: 35% of the RDI.
• Selenium: 43% of the RDI.
• Vitamin B3 (Niacin): 49% of the RDI.
• Vitamin B6 (Pyridoxine): 38% of the RDI.
• Vitamin B12 (Cobalamin): 67% of the RDI
• Several other vitamins and minerals in small amounts.

This iron in meat is known as haem-iron, and is a far superior source to plant-based iron because it is much better absorbed in the body ⁽³⁾.

Vitamin B12 is also particularly notable because it cannot be obtained from plant foods. Studies show that 92% of vegans who do not supplement with B12 are deficient in this important nutrient ⁽⁴⁾.

Summary: Red meat is highly nutritious and contains important nutrients that we cannot get from plant foods, such as Vitamin B12.

Red meat increases muscle mass and bone density 

Proteins are strings of amino acids linked together. They are the building blocks of a bone and muscle.

There are about 9 amino acids we must get from our food as we cannot produce them ourselves.

This is where the proteins in meat stand out. Unlike most plant proteins, red meat protein contains all the amino acids that we need.

This is likely the reason animal protein intake is linked with increased muscle mass. Studies show those who eat an omnivorous diet have more muscle than those eating a vegetarian diet ^(5, 6).

Studies also show that consumption of protein, particularly animal protein, is associated with improved bone density in old age and a lower risk of fractures ^(7, 8). This is crucial for preventing osteoporosis.

Summary: Red meat contains all the essential amino acids we need for muscle growth and optimal bone strength.

Red meat and cancer

Looking beyond the health benefits, red meat consumption is not without controversy.

Cancer is arguably the greatest health risk linked to a high-meat diet, ranging from breast to colorectal cancer ^{(9, 10, 11)}.

Colorectal cancer (or colon cancer) and meat is one of the more well-investigated areas. Review studies where researchers analyse all data from previous research did find that an increased risk of colorectal cancer exists, but is very small ^(12, 13).

However, to say that red meat intake causes cancer is incorrect. The scientific evidence is far too weak to make that conclusion.

The problem is that these cancer studies are only observational, and cannot show cause and effect. In other words, they are simply observations of trends and can only be used to create theories, rather than prove them.

In fact, many studies note that those who eat more red meat also tend to consume more energy overall, tend to be more overweight, eat less fruits and vegetables, and have higher rates of alcohol consumption and smoking ^(14, 15).

All factors are linked to increased cancer rates and risk of dying, making it difficult to pinpoint meat as the main culprit.

Summary: Red meat intake is best linked with an increased risk of colorectal cancer. Studies are only observational, however, and cannot prove that red meat is actually the cause.

Red meat and heart health

Red meat consumption is also linked to an increased risk of heart disease and death.

Much like the evidence for cancer, the theory is based on observational studies.

One study estimates that 9.3% of deaths in men and 7.6% in women could be prevented by consuming fewer than 3.5 servings per week (approximately 42 grams per day) of red meat ⁽¹⁶⁾

Digging a little deeper, the link between red meat and heart disease looks different when the study differentiates between processed and unprocessed red meat.

In a review of 20 studies that included a total of more than 1.2 million participants, processed meat was associated with an increased risk of cardiovascular disease and diabetes. However, no association was found for unprocessed red meat ⁽¹⁷⁾.

It is currently very difficult to say just how much of a factor red meat has in the development of heart disease, and could very well vary depending on the individual. What we know for sure is that processed meat is far more harmful than unprocessed meat.

Summary: It appears that consuming red meat in excessive quantities may increase heart disease risk, but this is difficult to prove.  The increased risk may very well be linked with processed red meats rather than unprocessed.

Red meat, cholesterol and saturated fat

The cholesterol-heart hypothesis is the idea that dietary cholesterol – cholesterol we eat – directly increases levels of “bad” cholesterol in our blood.

We only get dietary cholesterol from eating animal products, like eggs, red meat and dairy.

Recommendations to limit dietary cholesterol has been part of the Australian Dietary guidelines for decades, but that is likely to change in the next revision.

The weight of research shows no link between dietary cholesterol and heart health, which is why the US guidelines no longer considers it a risk factor for heart disease.

In saying that, red meat is also high in saturated fat. For some, this type of fat can directly increase the levels of “bad” cholesterol in your blood, which is associated with an increased risk of heart disease ⁽¹⁸⁾.

Processed meats are far worse than unprocessed, but this is why general recommendations suggest to consume no more than 700 grams (uncooked) red meat per week… to be on the safe side.

Summary: Dietary cholesterol is no longer seen as a risk factor for heart disease, however increased saturated fat intake likely still contributes in some (but not all) people. Red meat contains saturated fat, and should be limited to less than 700 grams (uncooked) per week.

How to make red meat healthier

Overall evidence indicates that red meat in itself is not inherently bad.

However, cooking or processing red meat introduces a few compounds that have the potential to be carcinogenic. These compounds form as side-effects of either treating the meat with fire or adding foreign chemicals during the preservation process.

The harmful compounds in question include Nitrosamines, Heterocyclic Amines and Polyaromatic Hydrocarbons.

Fortunately there are several ways we can minimise our exposure to these compounds:

• Limit intake of ‘pink meats’ such as ham, sausages and bacon. These foods are typically rich in nitrates because it is an excellent preservative. Dietary nitrates can form harmful nitrosamines in the gut ⁽¹⁹⁾.
• Marinade meat in herbs and oils prior to cooking. This helps prevent the formation of heterocyclic amines ⁽²⁰⁾
• Keep cooking temperatures moderate (not above 150°C) and allow sufficient oxygen to reach the meat. Periods of low oxygen exposure encourages the formation of polyaromatic hydrocarbons. This means we should cook meat uncovered or in a well-ventilated hood ^(21, 22).
• Don’t expose meat directly to a flame and try not to burn the meat.
• Go for real cuts of meat, rather than processed meats such as fast food, sausages, salami and other deli meats.

Summary: The way we cook or process red meat introduces several compounds that can be harmful for health. There are several steps we can take to make red meat healthier.

Wrapping it up

Red meat is a fantastic source of nutrients, particularly haem-iron and Vitamin B12 that we cannot get from plant foods.

Links to increased risk of cancer are weak at this stage, and seems much more related to unhealthy processing or cooking of red meats, rather than the meat itself.

When it comes to heart health, in theory red meat could be a problem for some, especially those with existing heart problems. This is why guidelines recommend no more than 7 small serves of red meat (90-100 grams uncooked) per week.

Those who regularly eat processed meats, or enjoy red meat in quantities greater than recommendations should visit a doctor for a blood test at least once per year. Your cholesterol ratio, triglycerides and blood glucose levels are all markers of heart health.

Next steps

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This article is for informational purposes only and should not be taken as medical advice. If in doubt, HealthEngine recommends consulting with a registered health practitioner.

This article is for informational purposes only and should not be taken as medical advice. If in doubt, HealthEngine recommends consulting with a registered health practitioner.