Medically reviewed on Feb 25, 2024 by Jillian Foglesong Stabile, MD, FAAFP. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
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Red meat, like beef, pork, lamb, and venison, are popular dinner staples but are not essential to our daily nutrient intake. Red meat does contain high amounts of beneficial protein and essential nutrients, like zinc and selenium, but medical professionals attest that we can acquire the same share from other foodstuffs, such as poultry, fish, eggs, and plant-based proteins. [1]
So, why do healthcare providers recommend limiting red meat intake? Harvard Health Publishing shares that processed red meats can put you at a significantly higher risk for heart disease, cancer, and diabetes. [1] The commonalities between these three diseases? Obesity, insulin resistance, and inflammation. [2]
The average American dietary intake comprises a significant amount of red and processed meat, namely beef. The production and consumption of red meat can adversely affect the environment and our overall health, respectively. Particularly, the high levels of saturated fats in red meat are known to cause inflammation within the body. [3]
For that reason, healthcare authorities, like the EAT-Lancet Commission and the American Heart Association, recommend consuming no more than 98 grams of red meat a week—ideally, adding red meat to your plate no more than twice weekly. [3]
That said, when eaten in moderation, red meat intake isn’t entirely detrimental to your health. Consuming red meat delivers a bevy of nutrients, including [4]:
To make healthier meat choices, consider adding red meat as a side dish, rather than your main course, or swapping red meat for chicken, turkey, or plant-based protein. [1] Additionally, it’s important to balance your dietary intake with foods from every food group, including fruits, vegetables, whole grains, and lean proteins.
While considering healthier alternatives to red meat, one might wonder, “Does chicken cause inflammation?” Comparing different protein sources is essential for a balanced anti-inflammatory diet. All that said, adding red meat to the majority of your meals is not considered healthy. [1]
Regularly consuming red meat may put you at a higher risk of developing heart disease, diabetes, and certain cancers, due to its inflammatory properties and potential link to other health concerns.
When digesting red meat, the gut bacteria work to break down high levels of saturated fat and subsequently produce a chemical byproduct, called trimethylamine N-oxide (TMAO). Many studies have identified TMAO as a primary cause of heart disease. [5]
Why is this? High levels of TMAO are thought to be associated with increased inflammation. [6] Chronic inflammation, in effect, is a key contributor to the development and progression of various cardiovascular conditions and atherosclerosis, the buildup of plaques composed of cholesterol, immune cells, and inflammatory substances within the artery walls. [7]
Diabetes is characterized by high blood sugar levels, which can develop when the immune system begins to attack insulin-producing cells responsible for storing glucose in the cells, as is the case with type 1 diabetes. Type 2 diabetes, on the other hand, occurs as a result of insulin deficiency or insulin resistance, when the body doesn’t respond normally to insulin. [8]
In the case of type 1 diabetes, emerging research suggests that the insulin-producing cells, in the pancreas, become inflamed when the immune cells attack, which can ultimately lead to the destruction of these insulin-producing cells. [9]
The path from inflammation to type 2 diabetes is a bit more complicated. Fat accumulation, which can be further propagated by red meat consumption, is a major contributor to insulin resistance and inflammation, which can both lead to diabetes. [9]
Research suggests that consuming red meat can put you at a higher risk of developing rectal and colon cancer, as well as prostate and pancreatic cancer. Namely, processed red meats often contain additives like nitrites and nitrates, used for preservation and color. These compounds can form nitrosamines, which are potential carcinogens associated with cancer risk. [10]
Studies have also found that increased consumption of red meat can lead to the development of inflammatory bowel disease, which is a risk factor for both colon and rectal cancer. [11, 12]
Does red meat cause inflammation? It can, which may put you at a higher risk of developing serious conditions such as heart disease, diabetes, and colon and rectum cancer.
To stay on top of your health, enlist Everlywell. We offer a variety of at-home tests including the Heart Health Test, and HbA1c Test to monitor your blood sugar levels. Or, schedule a virtual care visit to connect with a licensed healthcare provider.
Jumpstart your health today with Everlywell.
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