Well, if you have seen the latest research…you just may be. I must admit, I enjoy immensely writing this particular article. I have sung the praises of a no/low red meat diet for quite a while. Several years ago, I read a classic book entitled “Diet For A Small Planet”. I’m sure it was extremely controversial, but I adopted it’s teachings & feel that my health has improved because of those changes. This book basically professes the benefits of a more vegetarian based diet, not only for better overall health but, also for environmental benefits. Even though I adopted many of the strategies from this book, very rarely eating red meat and eating a diet higher in fish, poultry & fruits and vegetables, I feel my reasons for continuing this lifestyle has been based more on personal observations. I remember years ago, when I was completely vegan. I would have dinner with friends. These friend’s dinners would consist of red meat & high fat side dishes such as baked potatoes decorated in butter and sour cream. As the evening progressed, my friends would feel tired and lethargic….much more so than myself. I couldn’t help, when witnessing this several times, coming to the conclusion that this was in part due to the meal choices that evening. I also questioned the effects with relation to colon issues. We know red meat takes much longer to digest than fruits, vegetables, fish & poultry. I could imagine this meat setting in the intestines for an extended period of time….we all have seen what rotten meat looks like…It would HAVE to have some sort of effect on the intestinal tract. Well, now…officially red meat is being directly linked to cancer, heart disease and diabetes. But, hold on! I know, I know…many of you are NOT going to give up that steak. Well, the good news is you can go from eating red meat twice a day to once a week and eliminate most of the risk…sound fair? Well, let’s take a look at the evidence on red meat.
Probably the biggest news lately was the study of a million (a million!!!!) Americans between the age of 50-71 years of age. They tracked these folks for 10 years. What they found was those who ate the most red meat were 30% more likely to die from cancer and heart disease than those who ate the least. Now, the obvious question is how much meat are we talking here? The people who ate “the most”, ate an average of 5oz of red meat a day. That equates to about 1 ½ quarter pound burgers a day. Those on the low end of the red meat consumption, ate 2/3 oz of red meat a day, or approximately ½ quarter pound burger a week. We all are aware of the risks, mainly due to nitrates that processed meats (hot dogs & bologna) cause. The risk factors on processed meats were lower, actually, than the red meat. The risk of dying from cancer and heart disease was 20% higher in those who ate approximately one hot dog a day, compared to those who ate approximately one hot dog a week. Research on white meat such as chicken, turkey and fish did not pose this risk. In fact, those who ate the most had slightly lower odds of dying from cancer and heart disease than those who ate the least.
The only element that adds to this risk…is cooking your red meat until it is well done. Research has shown that cooking meat at high temperatures & yes, grilling creates two classes of mutagens. Mutagens cause changes in your DNA. These are seen by the body as foreign substances that must be expelled. Because the body really wants to get rid of them, the liver adds oxygen to them so the body can expel them easier. Ironically, the body’s efforts to get rid of them make them more dangerous…many times making them more active & more damaging to our DNA…
Why, you may ask, does red meat (particularly well done red meat!!) increase the risk of dying…Lets take a look:
- Heart Disease No surprise here. Most of us know red meat contains more saturated fat than other food sources – increasing the risk of heart disease.
- Colorectal Cancer Research examined 15 studies reporting a 28 percent higher risk of colorectal cancer in red meat eaters and a 20 percent higher risk in processed meat eaters…the evidence linking high consumption of red & processed meat to colorectal cancer is extremely consistant!
- Other Cancers Prostate. (This is shocking!!) In Prostate, Lung, Colorectal and Ovarian Cancer Screenng Trials, men who averaged at least a third of an ounce of well done meat a day (That’s not much!!), had a 40 percent higher risk of prostate cancer than men who ate no well done meat.
- Pancreas A study showed men…but not women who ate more red meat or grilled meat had a 40-50% higher risk of pancreatic cancer!
- Diabetes In a study of over 37,000 women over 9 years, researchers found that those who ate processed meat at least 5x a week, had a 38% higher risk of type 2 diabetes than those who ate processed meat once a week. The Women’s Health Study also found that 28% higher risk of type 2 diabetes in those who ate the most red meat.
Well, there’s the evidence! I know this will not make many of your days! Believe me! In counseling my nutrition clients…limiting their red meat intake is at times a very difficult choice for them. Remember, you don’t have to cut it out completely…aim for only one serving a week. Try more poultry, fish, beans, nuts and soy based veggie meats. You can also look for deli meats that are processed without nitrates. My recommendation to you…is give it a shot. I believe you will notice the difference. You will feel more energetic. If you have digestive issues, you may find many of those will subside. Good luck. Be good to yourself- you are worth it!
