Red meats have been in the spotlight in recent years for a number of reasons. Most notably, they have been accused of being carcinogenic, sparking an ongoing controversy that can sometimes be confusing. We look at the evidence behind these claims and recommend healthier foods in this article. Know that it does not constitute medical advice and you should always check with your doctor or dietitian before making any major changes to your health.
Red meat is undoubtedly a source of many essential nutrients, chiefly proteins. According to Harvard’s Public School of Health, three ounces for red meat provides with roughly 45% of the Daily Value (DV) of protein. It also accounts for 35% of the daily value of vitamin B12. Daily values are recommended amounts of nutrients to consume or not exceed each day, per the US Food and Drug Administration.
In the US, you can find this figures in every nutrition label on the package of many foods. Red meat is also rich in minerals like zinc — that helps the body secrete testosterone—, selenium — an antioxidant— and iron — that plays a role in growth and hemoglobin production —.
However, the crux of the case against consuming too much red meat is that none of these nutrients are exclusively found in red meat. In fact, most of them can be found in plants, and all of them have other animal sources. This is relevant when considering the drawbacks that red meat consumption has, at least in immoderate amounts.
As explained by nutrition researcher Dr. Frank Hu, who’s chair to the Department of Nutrition of Harvard’s Public School of Health, you can meet your nutritional requirements eating other foods. In fact, you can get the same amount of nutrients — sometimes you can get even more — from other sources like poultry, fish, eggs or nuts.
Is any amount of red meat bad, then? The answer is more nuanced than you may think. This all dates back to 2015, when a report by the International Agency for Research on Cancer declared that processed meat was carcinogen, and that red meat was “probably carcinogenic” to humans. However, it’s also true that more recent studies found little evidence for this risks.
You should be aware of several things here. To begin with, the 2015 report, who made waves across the world as the World Health Organization took the report seriously, does not assess risk, they simply review existing research and draw conclusions so regulators can then assess risks and make recommendations. On the other hand, most of this research focuses on “high” consumption of these meats, according to Hu.
There is not a specific amount of red meat that is considered safe, but we do know that processed meat, which contains amounts of additives and chemicals, is more harmful than red meat. It the light of this it does seem reasonable to at least lower consumption of meat, avoiding processed meat or keeping it to a minimum, and limiting the amount of red meat you consume.
Dr. Hu recommended thinking about the meat placement on our plates rather than the usual servings. He stressed that red meat should be seen as “a luxury”, rather than a staple food.
Healthy food swaps to limit how much red meat you eat
If you’re a carnivore trying to look after yourself and be more mindful about your diet, there are many things you can do to limit your meat intake while still getting enough of those essential nutrients that we all need. Below you have a list of strategies to swap out your beef steak for a better alternative, following guidance by the School of Public Health:
Beyond red meat
A great starting point would be to eat more fruits and vegetables, as it’s possible you’re not getting enough of them and most experts agree this is a priority. However, if you’re not quit ready to cut down on meat altogether, know that you still have alternatives.
For example, you can change your grilled burger or ribs for a marinated, pan-fried chicken. Turkey is better than ground beef, and you can swap a chicken breast in lieu of that steaming steak. Roasted chicken or salmon instead of beef, lamb or ham are also advised.
Make room for tasty, plant-based preparations
You may not believe it, but meat is actually expendable, and not only for your heart, for your stomach as well. Harvard lists several strategies to make the transition easier: it’s up to you to decide how deep and sudden this can be.
Look for umami
Known as the fifth flavor, umami is often described as a savory, meaty taste, and with good reason: it’s present in red meats. The good news is that it’s also in many plant-based foods, like soy sauce and miso, green tea, sea vegetables or toasted nuts. Mushrooms, who also have a meaty texture, can be a decent replacement.
Go for plants packed with proteins
Far from being the only source of protein, meats are only one type of foods that contain these nutrients. Legumes stand out in this case, and they don’t come with as many disadvantages, because they are much lower in fats and are way richer in fibre.
