Should You Limit Red Meat Consumption?

Red meat is often cast as the villain in many modern-day nutritional guidelines. Especially with vegan and plant-based diets on the rise, the decision to consume or avoid red meat has become a contentious one. What are the reasons to stay away from red meat, and are they enough to ban it entirely? Or do these reasons have some important caveats that need to be addressed?

Reasons to Limit Red Meat:

• It’s Resource-Intensive
  • The global population is growing rapidly, and by 2050 the Earth is expected to have 9.7 billion mouths to feed. The world must increase its food supply in order to meet this demand, but must do so with the limited amount of fertile land, fresh water, and fossil fuels that our current agricultural system relies on.
  • Red meat (beef in particular) is incredibly draining on our natural resources. Just one kilogram of beef requires 15,500 litres of water to produce. In the U.S., where the feedlot system is common on cattle farms, it can take up to seven kilograms of grain for just one kilogram of meat. To be fair, this number can vary significantly in other countries or in production styles with hay or grass fed cows -- however, all animal products are typically much more resource-intensive than their plant counterparts.
• Increased Risk of Mortality
  • It’s fairly well known that the consumption of red meat is a risk factor for all sorts of ailments and conditions. According to this study from researchers at the Harvard School of Public Health, regular consumption of red meat is associated with an increased risk of total, cancer, and cardiovascular disease (CVD) related mortality. Red meat has long been associated with an increased risk of CVD, and previous studies have pointed to its relatively high levels of saturated fat and cholesterol as the culprits. The presence of heme iron (more on this later) partially attenuated these results for unprocessed meat, but the high levels of sodium in the processed analogs is thought to magnify the CVD risk even more.
  • The consumption of red meat is considered a risk factor for many cancers, including colorectal, bowel, and stomach cancer. The leading hypothesis points to compounds like N-nitroso compounds, polycyclic aromatic hydrocarbons, and heterocyclic amines (does anybody fancy a biochemistry exam?), all of which are created as a result of cooking under high heat.
• Money Matters:
  • Not only is meat more expensive on the whole than a plant-based diet, but it’s also correlated with high healthcare costs as a result of all of the aforementioned ailments. According to this study from researchers at the University of Oxford, the U.S. could save up to $289 billion if the nation switched to a more balanced diet. This article from The Atlantic provides a nice summary.

Some Caveats:

• The Internet Isn’t Always Right:
  • However, it’s important with studies like the ones mentioned above to differentiate between correlation and causation. It is notoriously difficult to prove causation in nutritional science, as the human body is immensely complex and significant amounts of variation exist between each person. Furthermore, it is often impossible to decipher whether an observed effect is due to the presence of one characteristic or the absence of another. For example, the researchers in the aforementioned Harvard study saw a relationship between the regular consumption of red meat and an increased risk in multi-factorial mortality. However, they also mention that those who ate red meat often ate less whole grains, fruits, and vegetables. Is the observed decrease in health due to excess red meat, underconsumption of key micronutrients, or some type of medley?
• Plant Food is Expensive, Too
  • Plant food is less calorically dense than animal-based products -- if you have to eat a lot of it, it can be expensive too. There are many articles and videos detailing methods to eating a no-meat diet for just a few dollars a day, but these often rely on pantry staples such as canned beans or oatmeal. While these are certainly great options, an un-diversified diet that’s low in fresh fruits and vegetables can cause micro- and macronutrient deficiencies with long-term effects on health.
  • Additionally, all vegan or plant-based food isn’t necessarily good for you if it’s been heavily processed or modified (check out my article for some examples). It isn’t necessary to go cold turkey on meat, or even just red meat, in order to reap some of the benefits I’ve outlined above. A diet that limits its consumption and focuses on whole foods will likely reach the nutritional sweet spot.
• Moderation is Always Key
  • Along the same lines, there are plenty of nutritional studies detailing the carcinogenicity of nearly every major food item. Most of these test the ingredients on lab animals under incredibly potent concentrations, so their applicability to humans is often limited. However, without proper scientific evidence it’s impossible to be sure -- the best approach at this stage is probably to eat as many different food groups as possible (but in moderation, of course).

As with every nutritional debate, there are two sides to every story. It’s unlikely that I’ll ever give up red meat completely -- it’s delicious, and for me personally, it’s a pretty big source of iron. To be completely honest, I used to eat a burger or two after every 15+ mile run during marathon training (I had to have something to look forward to). However, dietary choices are an incredibly personal subject, so choose whatever works best for your health, lifestyle, and finances. Enjoy!
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​Disclaimer: I am not a licensed nutritionist nor a registered dietician. The opinions expressed in this article are my own, and each individual is ultimately responsible for his/her dietary and nutrition practices. Please consult a physician before starting a new dietary program.