From the Guidelines
Consuming red meat has several notable disadvantages that should be considered when making dietary choices, including a potential increased risk of cardiovascular disease, cancer, and type 2 diabetes, as suggested by low- to very low-certainty evidence from studies such as 1 and 2. Excessive red meat consumption has been linked to increased risk of cardiovascular disease due to its high saturated fat content, which can raise cholesterol levels and contribute to arterial plaque formation. Red meat, particularly processed varieties like bacon, sausage, and deli meats, contains compounds that may increase cancer risk, especially colorectal cancer, with the World Health Organization classifying processed red meat as a Group 1 carcinogen, as noted in 3. Additionally, red meat's high iron content, while beneficial in moderation, can potentially increase oxidative stress when consumed excessively. Regular red meat consumption is associated with higher rates of type 2 diabetes, possibly due to its impact on insulin sensitivity, as indicated by low-certainty evidence in 4 and 5. From an environmental perspective, red meat production requires significantly more resources and generates more greenhouse gases than plant-based protein sources. Some key points to consider about red meat consumption include:
- The potential health risks associated with excessive consumption
- The environmental impact of red meat production
- The benefits of incorporating more plant-based proteins into the diet
- The importance of choosing leaner cuts and avoiding processed varieties when consuming red meat To mitigate these risks, consider limiting red meat intake to 1-2 servings per week, choosing leaner cuts, avoiding processed varieties, and incorporating more plant-based proteins like legumes, nuts, and whole grains into your diet, as suggested by the evidence from 1 and 2.
From the Research
Disadvantages of Eating Red Meat
The consumption of red meat has been associated with several health risks, including:
- Increased risk of chronic diseases such as diabetes, coronary heart disease, heart failure, stroke, and cancer 6, 7, 8, 9
- Higher risk of mortality, particularly cardiovascular mortality 6, 8, 9
- Potential biological mechanisms underlying the observed risks, including the environmental impact of red meat production 6
- Association with an increased risk of type 2 diabetes and colorectal cancer 7, 8, 9
Specific Health Risks
Some specific health risks associated with red meat consumption include:
- Colorectal cancer: increased risk of 17-18% for unprocessed red meat and 18% for processed red meat 6, 7, 8
- Breast cancer: increased risk of 11% for unprocessed red meat and 9% for processed red meat 6, 7
- Cardiovascular disease: increased risk of 15% for unprocessed red meat and 22-24% for processed red meat 6, 8, 9
- Type 2 diabetes: increased risk of 32% for processed red meat 6, 7, 8, 9
Comparison of Unprocessed and Processed Red Meat
The health risks associated with unprocessed and processed red meat differ, with:
- Unprocessed red meat: weak evidence of association with colorectal cancer, breast cancer, type 2 diabetes, and ischemic heart disease 10
- Processed red meat: stronger association with increased risk of chronic diseases, including colorectal cancer, breast cancer, cardiovascular disease, and type 2 diabetes 6, 7, 8, 9