Red Meat - An Unhealthy Option?

Red meat- its exact definition is hard to figure out. It varies with changes in time, place and culture. In culinary terminology, red meat is synonymous with meat which is red in colour when uncooked. Nutritional terminology on the other hand, defines it as meat that is obtained from mammals.

To be precise, USDA classifies all meats obtained from ‘livestock’ as red meats due to presence of more myoglobin content as compared to chicken or fish. Myoglobin concentration is the main factor in determining the colour of meat. The myoglobin contents in various types of meat are: white meat of chicken- under 0.05%; chicken thigh- 0.18 to 0.20%; pork and veal- 0.1 to 0.3%; young beef- 0.4 to 1.0% and old beef- 1.5 to 2.0%.

Red meat is a very rich iron source. It also contains proteins, minerals zinc and phosphorus, vitamins like niacin, vitamin B12, thiamine and riboflavin. It also has high levels of Alpha Lipoic Acid- a powerful antioxidant.

But regular consumption of red meat is known to pose serious health issues. This is attributed to the large amount of saturated fat in red meat.

A recent study in Europe has shown a significant link between high consumption of red meat and an increased risk of colorectal cancerdefine. The fact is that, cancer risk increases with fairly small amounts of these foods and eating above five-and-a-half ounces of red meat daily puts people at a very high risk.

Red meat also increases the risk of cardiovascular diseases. An advocacy group for beef producers, National Cattlemen’s Beef Association, funded a study in 1999. This study involved 191 persons having high cholesterol on diets where around 80% of the meat intake came from either lean red meat in one group or lean white meat in another. The results highlighted nearly identical cholesterol levels in both groups. This suggests that lean red meat may have a role in a low-fat diet for persons with high cholesterol.

Other health risks associated with red meat consumption are bone loss, type 2 diabetesdefine, hypertension and arthritis. Some cultures even look upon eating red meat as a masculine activity.

But it is never too late to cut back. ‘Food, Nutrition and the Prevention of Cancer’, a report by the expert panel of The American Institute for Cancer Research, advises limiting red meat consumption to not more than 3 ounces a day. Since none of the risks associated with red meat apply to plant-based dishes, switch to beans, nuts or seeds for protein requirements, which are a rich source of many health-promoting nutrients and phytochemicals.