Why Red Meat is a True Superfood

Red meat often gets a bad reputation for being linked to cancer, heart disease, and environmental issues. However, many of the studies that highlight these negative health impacts are observational, meaning they can’t definitively prove that red meat is the cause of these problems. In fact, well-conducted research has shown that red meat can offer several health benefits, such as aiding in weight loss, enhancing heart health, increasing muscle mass and strength, and reducing inflammation. Overall, there doesn’t seem to be any solid evidence from research that eating red meat poses health risks or downsides.

Before diving into the advantages of red meat, it’s important to discuss the negative perception surrounding it.

Red meat has definitely been treated unfairly. We’ve all seen reports from the media and even heard from some health professionals that consuming red meat can lead to heart disease, blockages in arteries, cancer, and other health issues. However, if you take a closer look at the research, you’ll find that many of these claims are exaggerated or simply not true.

Even though red meat has been blamed for causing health issues since the 1950s, recent research indicates that fresh red meat isn’t actually linked to diseases. Back in the 1950s, some prominent scientists mistakenly connected saturated fat in red meat to heart disease. It has taken over fifty years to clarify this misunderstanding.

Many recent studies, which include data from millions of people, show that for most individuals, saturated fat does not link to heart disease, cancer, stroke, diabetes, or death from heart attacks.

Research on red meat has shown quite different outcomes compared to observational studies.:

A meta-analysis conducted in 2019, which looked at 12 randomized controlled trials, showed that reducing red meat intake seemed to have minimal or no impact on overall mortality, heart disease, or cancer, including colorectal and breast cancer.[study].
A meta-analysis conducted in 2017, which looked at 24 randomized controlled trials, discovered that consuming half a serving or more of red meat daily for a period of 2 to 32 weeks did not impact cholesterol levels, triglycerides, or blood pressure. These factors are known to be associated with the risk of cardiovascular disease. [study].
A meta-analysis conducted in 2023, which reviewed 21 randomized controlled trials, discovered that consuming red meat did not raise the risk of developing type 2 diabetes. In fact, it was associated with lower blood sugar levels after meals.[study].

Isn’t it true that eating red meat can raise the chances of dying? (NO)

A research project at the Harvard School of Public Health [Pan 2012] suggested that consuming red meat raises our chances of dying from various illnesses, such as heart disease and cancer. This research was epidemiological, meaning it can’t definitively establish cause and effect. So, even if it were the most outstanding epidemiological study ever conducted, the authors couldn’t claim that red meat directly causes death.

Here are a couple of issues in this study.

In this research, there were two large groups involved: the Nurses’ Health Study, which included more than 120,000 women, and the Health Professionals Follow-up Study, with over 50,000 men. Every two years, the nurses were surveyed about their red meat consumption over the last two years. Meanwhile, the male health professionals were questioned every four years about their red meat intake during the previous year. It’s pretty wild, right? But we have to keep in mind that these surveys might not accurately reflect how often people forget, downplay, or even misrepresent what they actually eat.
People who consumed the highest amounts of red meat each day were also more likely to:

– smoke cigarettes

– lead a sedentary lifestyle

– have a higher weight

– suffer from diabetes

– use aspirin

– consume more calories daily

– drink more alcohol.

True Benefits of Red Meat

Red meat is an impressive source of nutrition, offering a variety of essential nutrients that are crucial for maintaining good health and overall wellness.

High-quality Protein Content

One of the key reasons red meat is such an important part of our diet is because it has a lot of high-quality protein. Proteins are made up of amino acids, which are essential for building different tissues in our bodies, like muscles, organs, enzymes, and hormones. Red meat is known as a complete protein source, which means it has all nine essential amino acids that our bodies can’t make by themselves. This makes it really good for building, repairing, and maintaining muscles.

Abundant in Essential Vitamins: Red meat is a powerful source of essential vitamins, especially B vitamins like B12, which is vital for nerve health, the production of red blood cells, and DNA creation. It also has good amounts of niacin, vitamin B6, and riboflavin. Not getting enough B12 can lead to various issues, including aging problems, neurological conditions, mental health issues, cancer, heart disease, and infertility. Besides B12, red meat is rich in other B vitamins such as thiamin, riboflavin, pantothenic acid, folate, niacin, and vitamin B6. It’s important to obtain these vitamins from whole food sources instead of depending on processed foods that are fortified, and red meat is a simple way to make sure you get enough.

Moreover, for those who don’t consume much oily fish or get enough sunlight, red meat can be a significant source of vitamin D. It also contains a vitamin D metabolite known as 25-hydroxycholecalciferol, which the body absorbs more efficiently than other dietary forms of vitamin D.

Packed with Minerals: It contains essential minerals like iron, zinc, and selenium. The iron found in red meat, particularly heme iron, is beneficial in preventing anemia. There are two forms of iron in our diet: heme and non-heme iron.

Heme Iron: This type of iron is the easiest for our bodies to absorb and is only found in meat and other animal products.

Non-Heme Iron: This form of iron is present in plant-based foods like fruits, vegetables, and nuts. However, our bodies have a harder time absorbing it compared to heme iron.

Red meat plays a crucial role as a source of zinc. A significant number of people, about 25% worldwide, are estimated to be zinc deficient. This mineral is vital for various bodily functions, as it helps form many proteins and enzymes and regulates gene expression. Interestingly, zinc is necessary for repairing damage in our arteries. However, cardiovascular patients are often advised to steer clear of zinc-rich red meat, even though it’s essential for proper artery repair. Additionally, zinc is important for maintaining normal cognitive function, fertility, and reproduction, and it helps keep testosterone levels balanced in the blood.

Packed with Antioxidants: Red meat contains several antioxidants, including carnosine, anserine, and lipoic acid. These antioxidants play a role in shielding our cells from damage and reducing inflammation. Moreover, beef is a good source of glutathione, often referred to as the “Master Antioxidant.” This powerful compound helps safeguard all our cells from damage that could result in chronic illnesses. Conversely, not having enough glutathione can lead to increased oxidative stress and inflammation. (study).

Additionally, Red Meat….

Promotes Muscle Health: Eating red meat regularly is beneficial for keeping our muscle mass, which becomes especially important as we get older. As we age, it’s crucial to focus on building or at least preserving lean muscle. Studies indicate that older individuals with less muscle mass face a greater risk of death.

Supports Cognitive Function: Red meat is important for brain health because it contains iron and B vitamins. Having enough iron helps get oxygen to the brain, which boosts how well we think and can lower the chances of mental decline as we age.

Strengthens the Immune System: Zinc found in red meat plays an important role in keeping our immune system strong. It supports the growth and activity of immune cells, which boosts our body’s capability to combat infections and diseases.

Helps with Metabolic Health and Weight Loss: Research indicates that the nutrients found in red meat can boost metabolic health by enhancing insulin sensitivity and lowering the chances of developing metabolic syndrome, which includes issues like obesity, high blood pressure, and diabetes. Moreover, meat is one of the most filling foods available. Why does this matter? It means you’ll stay satisfied for a longer time compared to consuming high-glycemic carbs like rice, pasta, bread, or sugary snacks. In particular, foods rich in protein have been shown to decrease the hunger hormone ghrelin and increase the satiety hormone leptin, which can help reduce feelings of hunger.

Red Meat and Longevity

Research involving over 218,000 individuals from more than 50 countries indicates that regularly eating unprocessed meat may lower the chances of dying young and can contribute to a longer life. Additionally, Hong Kong, which has the highest overall meat consumption and ranks third in red meat consumption, boasts the longest life expectancy in the world at 84.5 years.

Does Meat Quality Matter?

Choosing meats that come from healthy animals raised in humane and sustainable ways is really important for our health, the environment, and animal welfare. This means opting for pasture-raised land animals, and wild game. But the reality is that not everyone has the budget or the ability to regularly find animal products that fit all these standards.