Red meat originates from mammals, not poultry, and typically has a red color when fresh. Beef, pork, lamb, venison, and wild boar are examples of red meat. These differ from chicken, turkey, and other poultry meats, which are classified as white meat.

Nutritional value of red meat

Red meat contains several important nutrients, including protein, vitamin B12, and zinc. 113 g of 80% lean ground beef provides:

Calories: 287

Protein: 19 g

Fat: 23 g

Carbohydrate: 0 g

Daily value (DV):

Vitamin B12: 101%

Zinc: 43%

Selenium: 31%

Niacin: 30%

Iron: 12%

The protein in beef is complete, meaning it contains all essential amino acids. The body requires protein for muscle and tissue growth and maintenance. Beef also offers abundant vitamin B12, a water-soluble nutrient vital for nervous system function, along with zinc, an immune-boosting mineral.

However, red meat is high in saturated fat. While saturated fat does not directly increase heart disease risk, excessive intake can raise LDL (bad) cholesterol levels, a risk factor for heart disease.

Processed meats, such as bacon and sausages, have a significantly different nutritional profile compared to less processed varieties. They often contain high amounts of salt and other preservatives. Excess sodium can increase the risk of high blood pressure and heart disease, especially for individuals more sensitive to salt.

Farming practices can also slightly influence the nutritional composition of meat. For instance, grass-fed beef typically has lower total fat and saturated fat content, and higher omega-3 fatty acids, than grain-fed beef. However, these differences are relatively small.

Health impacts of red meat consumption

Cardiovascular health

Both processed and unprocessed red meat contain saturated fat, which can elevate LDL (bad) cholesterol levels, a risk factor for heart disease. The American Heart Association (AHA) advises limiting saturated fat intake to under 6% of total daily calories, choosing lean cuts when possible, and reducing consumption of processed meats.

Cancer risk

According to the International Agency for Research on Cancer (IARC), a part of the World Health Organization (WHO), consuming too much processed meat increases the risk of cancer, particularly colorectal cancer, pancreatic cancer, and prostate cancer.

Impact of cooking methods

The method of preparing red meat also affects health. When meat is cooked at high temperatures, it can produce harmful compounds.

These compounds include heterocyclic amines (HCAs), polycyclic aromatic hydrocarbons (PAHs), and advanced glycation end products (AGEs).

According to the National Cancer Institute (NCI), these compounds can alter DNA and promote cancer development.

Red meat does not need to be entirely eliminated, as it can fit into a balanced and moderate diet. If you choose to include it, opt for unprocessed varieties, prioritize lean cuts, and enjoy it alongside various other protein sources as part of a balanced diet.

Here are some tips to reduce the formation of harmful substances when cooking red meat:

Use gentler cooking methods like stewing and steaming, instead of grilling and frying.

Limit cooking at high temperatures and avoid direct exposure to flames.

Reduce charred and smoked foods. If meat gets burnt, cut off the charred parts.

If cooking at high temperatures, flip the meat frequently to prevent burning.

Before cooking, marinate the meat with marinades such as honey and herbs. Marinating can help reduce HCA formation.

Bao Bao (According to Healthline)