Red Meat and Health Hazards

What is red meat?

“Red meat” refers to the meat of mammals, which is red when raw. It is commonly red when raw (and a dark color after it is cooked), in contrast to white meat, because of the presence of myoglobin. Myoglobin is a protein that stores oxygen in muscle cells. White meat, such as that found in poultry like chicken and turkey, also contains myoglobin but in smaller amounts than red meats.

Photo by Towfiqu Barbhuiya on Unsplash

Examples of red meat

· Beef

· Veal

· Lamb

· Mutton

· Pork

· Goat

· Venison

Nutrients contained in red meat

On the one hand, red meat is a good source of essential nutrients, including protein, iron, zinc, phosphorus, and B vitamins like B12 and niacin.

On the other hand, it contains saturated fats, cholesterol, and heme iron.

Most surprisingly, though red meat contains several important vitamins and minerals, people can easily find these nutrients in various other food sources.

Saturated Fats: Diets high in saturated fats are associated with an increased risk of cardiovascular diseases, including heart disease and stroke.

Cholesterol: Animal products, including red meat, contain dietary cholesterol. Dietary cholesterol doesn’t impact cholesterol levels in everyone, however, an individual should need to monitor their high cholesterol intake.

Heme Iron: Red meat contains heme iron. While iron is an essential nutrient, excessive heme iron intake has been associated with potential health risks.

Health risks of red meat

Research shows that, regular consumption of red meat to several health problems, such as heart disease, cancers (especially colorectal cancer), type 2 diabetes, kidney problems, digestive issues, and mortality.

Cancer: Red meat consumption is associated with an increased risk of certain cancers, especially colorectal and breast cancers. In 2015, the International Agency for Research on Cancer (IARC), the cancer agency of the World Health Organization (WHO) classified red meat as “probably carcinogenic to humans.” According to the IARC red meat, such as beef, lamb, mutton, and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer.

Cardiovascular disease: Red Meat is a source of saturated fat and cholesterol. A high level of bad cholesterol in the bloodstream increases the risk of heart and blood vessel disease. Some components in red meat may contribute to inflammation, which plays an important role in the development of atherosclerosis and heart disease.

Type 2 diabetes: Some studies suggest there’s a link between red meat intake, heart disease, certain cancers, type 2 diabetes, and death. High levels of heme iron may be associated with an increased risk of type 2 diabetes. However, more research is needed to fully understand the association between red meat and type 2 diabetes. Also, the specific type of red meat, the method of preparation, and the overall dietary context can all influence the potential health impact.

Kidney disease: High protein intake, including from red meat, may have implications for kidney health, especially in individuals with pre-existing kidney conditions.