Red meat is an exceptional source of high quality protein, as well as minerals (iron, magnesium, zinc…) and vitamins (vitamin B12, B3 or B6). Despite this, red meat and processed meat can also contain, to a greater or lesser extent (and either because they are naturally in the meat or are added or formed during processing or cooking), compounds such as acids saturated fat, cholesterol, salt, nitrites, etc., which can put health at risk.
Red meat is rich in high-quality protein, minerals, and vitamins.
In fact, in recent years the consumption of red meat and processed meat has fallen drastically around the world, mainly due to the appearance of various studies that have shown their negative effects on health.
What are the dangers of eating red meat?
In general, all these studies suggest that the consumption of red meat is associated with an increased risk of cardiovascular diseases or even cancer. This conclusion was reached, for example, by a study carried out by the Department of Nutrition at Harvard University, which also observed how the intake of a portion of unprocessed red meat per day increased the risk of mortality by 13%, while that consuming the same amount of processed meat increased the risk by up to 20%.
According to the WHO, red and processed meat can increase the risk of cancer.
In fact, the WHO published in 2015 a report that concluded that red meat is "probably carcinogenic to humans", which means that there is some evidence that it may increase the risk of cancer; and that processed meats are "carcinogenic to humans", which means that there is sufficient evidence that the intake of processed meat increases the risk of cancer, specifically colorectal cancer and, to a lesser extent, stomach cancer .
The origin of the controversy
But while the WHO warned that a high consumption of red meat would be related to an increased risk of cancer, diabetes and heart disease, a new study published in the Annals of Internal Medicine concluded that there is not enough evidence to ensure that eating meat red and processed is harmful to health, so it would not be necessary to limit its consumption.
However, in the face of these findings, public health experts from around the world have opposed the study's conclusions and assure that it presents important methodological flaws, while criticizing that they have equated red meat with processed meat and that for its elaboration have not had experts in cancer or nutrition.
How much red meat can you eat?
Thus, despite the conclusions of this latest study, Alma Palau, president of the General Council of Official Associations of Dietitians-Nutritionists, assures that the recommendation to reduce the consumption of red meat and even more, processed meat must be followed. For her, there is solid scientific evidence that links the high consumption of red meat with various types of cancer.
It is recommended to eat less than 500 g of red meat a week and avoid processed meat.
But it must be taken into account that the recommendations of the Agency for Research on Cancer (IARC), the organ of the World Health Organization (WHO), were to moderate the consumption of red meat, but not to stop consuming it since as We have mentioned, it has great nutritional value. Alma Palau's advice is, therefore, to eat less than 500 g of red meat per week in the case of adults (in proportion, children should consume less) and avoid processed meats as much as possible.
Don't forget the rest of the diet
When determining how harmful or not the consumption of red meat can be for our health, we cannot ignore the rest of our diet and whether it is healthy or not. As Alma Palau points out, the detrimental factor of red meat and processed meats can decrease if the overall diet is rich in fresh vegetables, fruits and fiber in general. Similarly, a highly carnivorous dietary pattern associated with alcohol intake and smoking increases the risk of disease.
The problem is that precisely, a high consumption of red meat is related to unhealthy eating patterns since it usually coincides with people who eat a lot of fat (butter, aged cheeses, processed products) and on the contrary, consume little quantity of vegetables, legumes and cereals.
