The Controversy of Eating Red Meat

A recent article in the Archives of Internal Medicine revealed researchers from the US National Cancer Institute (NCI) have found that high intakes of red meat and processed meat were associated with “…a modest increase in risk of total mortality, cancer and cardiovascular disease mortality in both men and women,” wrote the authors, led by Rashmi Sinha, PhD.
Sinha et al. analyzed data from a population of 500,000 participants in the National Institutes of Health-AARP Diet Health Study. At the start of the study individuals were ages 50-71. Questionnaires were used to estimate consumption of red, white, and processed meats. Over a 10 year follow up results revealed that those individuals who consumed higher intakes of red and processed meats were found to have a higher risk of death, which also included a higher risk of death from heart disease and cancer, than those had a lower intake. Those who consumed more white meat (such as poultry) had a small decrease in total and cancer mortality. “These results complement the recommendations by the American Institute for Cancer Research and the World Cancer Research Fund to reduce red and processed meat intake to decrease cancer incidence,” added Sinha et al.


The World Cancer Research Fund and American Institute for Cancer Research issued a report in 2007 suggesting a goal of average weekly consumption of red meat (beef, pork, lamb, goat) to be no more than 18 ounces cooked (500 gm) with very little processed meat (processed meat includes meat preserved by smoking, curing, salting or any addition of chemical preservatives). Red and processed meats have been associated with potentially increasing the risk of certain cancers, such as colorectal, esophageal, lung, stomach, and pancreatic. The report also states that “evidence also shows that many foods of animal origin are nourishing and healthy if consumed in modest amounts.”


The continuing controversy of red meat in particular revolves around a number of factors. One is method of preparation. When cooked at high temperatures, compounds called heterocylic amines (HCA) are formed. These compounds have been shown to be potentially carcinogenic. Cooking heat at a reduced temperature can reduce the formation of these compounds. This process is not just limited to red meat however, as protein containing foods—meat, poultry, seafood--can exhibit this chemical reaction. Another contributing factor to increase in health risk regarding meat products is those with a higher saturated fat content present for higher risk of heart disease. Lastly, red meat contains iron. While an essential nutrient, iron has the potential to increase oxidative cell damage, which is linked to health problems.


On the flipside, a spokesperson for National Cattleman’s Beef Association stated the study did have some complicating factors in that some participants smoked and did not exercise. To be sure, red meat does contain nutritive properties and is a complete source of protein. Processed meats, however have been linked to an increase risk in cancer.


In summary, enjoy the steak, burgers, and kabobs. Eighteen ounces a week is a generous amount. There are plenty of meat alternatives to choose from if you do wish to reduce consumption, which the study does suggest. Bon appetit!


Additional References

World Cancer Fund/American Institute for Cancer Research. “Summary Food, nutrition, physical activity, and the prevention of cancer: a global perspective, 2007: 8,12.

http://www.webmd.com/diet/news/20090323/eating-red-meat-may-boost-death-risk?page=2 , April 2, 2009.