Beef is a staple food for many people. A juicy burger or steak can be so satisfying. However, research shows that eating too much red meat like beef can be bad for your health. Here’s a closer look at why beef may not be the healthiest option.
Beef is High in Saturated Fat
One of the biggest concerns with beef is its high saturated fat content. Saturated fat is a type of unhealthy fat that can raise your cholesterol levels and increase your risk of heart disease.
An 85g serving of lean beef contains around 4.3g of saturated fat. Processed beef products like sausages, hot dogs, and beef jerky contain even more.
Diets high in saturated fats are linked to high cholesterol, atherosclerosis (clogged arteries), heart attacks, strokes, and other cardiovascular problems The American Heart Association recommends limiting saturated fats to no more than 13g per day
So just one serving of beef could provide almost a third of that amount!
Beef Contains Carcinogens
Cooking beef, especially at high temperatures, can create cancer-causing compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
HCAs form when any meat – including beef – is cooked above 300°F or over an open flame. PAHs are created when meat juices hit a flame or hot surface and create smoke that flavored and sears the meat.
Research shows that regularly consuming HCAs and PAHs can increase your risk of colorectal, pancreatic, prostate, and other cancers. Grilling, pan frying, and broiling beef at high heat produce the most HCAs and PAHs.
Processed Beef is Linked to Cancer
Processed meats like bacon, sausage, ham, jerky, and deli meats are considered even more carcinogenic than fresh red meat.
The World Health Organization classifies processed meats as a Group 1 carcinogen – meaning there is strong evidence that it causes cancer. The nitrates used to cure processed meat can be converted into cancer-causing nitrosamines in your body.
Studies show that eating processed meats regularly increases your risk of colorectal, stomach, and pancreatic cancers. Experts recommend avoiding processed meats as much as possible.
Beef Impacts Heart Health More than White Meats
Research consistently shows that eating red meats like beef has a greater impact on heart health compared to white meats like chicken, turkey, and fish.
One study found that swapping 1 serving per day of red meat for white meat over 12 years reduced heart disease risk by 13%. Another 16-year study reported a 15% increase in heart disease risk for every 1 serving/day increase in red meat intake.
Experts believe this is due to saturated fat levels as well as L-carnitine, an amino acid abundant in red meat that may clog arteries.
Beef Has More Iron Than Your Body Needs
Beef provides an excellent source of iron – 3 ounces supplies 15-20% of the iron you need daily. However, most people already get enough iron from other foods.
Too much iron can promote oxidative damage and increase disease risk. One study found that limiting red meat intake to under half a serving per day lowered iron stores in the body and potentially reduced this risk.
Unless you have an iron deficiency, you likely don’t need the high amounts of iron provided by beef. Iron-rich plant foods or lean poultry and fish can help you meet your needs safely.
You Can Get the Same Nutrients From Other Foods
Beef contains valuable nutrients like protein, zinc, vitamin B12, selenium, phosphorus, niacin, and more. However, these nutrients can be obtained from healthier, plant-based sources.
For example:
- Protein: beans, lentils, tofu, tempeh, edamame, nuts, seeds
- Zinc: nuts, seeds, legumes, whole grains
- B12: fortified plant milks, nutritional yeast
- Selenium: Brazil nuts, sunflower seeds, mushrooms, spinach
- Niacin: nutritional yeast, peanuts, brown rice
So although beef provides important nutrients, they are also readily available in plant foods or leaner meats like poultry and fish.
Tips for Reducing Beef in Your Diet
You don’t need to give up beef completely. But limiting how much you eat can benefit your health. Here are some helpful tips:
- Have beef no more than 1-2 times per week.
- Stick to lean cuts like round, loin, or flank steak.
- Trim off excess fat before cooking.
- Cook beef at lower temperatures – bake, stew, or sous vide instead of grilling or broiling.
- Swap half the beef for mushrooms, beans, or lentils in recipes like tacos, chili, burgers or meatloaf.
- Replace beef with plant proteins like tofu, tempeh, beans, lentils, edamame.
- Choose poultry, fish, or eggs instead of beef.
- Skip the bacon, sausage, deli meats – opt for whole food proteins instead.
- Go meatless on Mondays or one day a week.
- Portion beef as a side dish instead of the main meal.
While an occasional serving of high-quality, mildly cooked beef is likely fine, making it a regular part of your diet can negatively impact your health. Limiting red meat intake and focusing on plant proteins, along with keeping cooking methods healthy, can help avoid potential risks. Moderation and variety are key when it comes to healthy eating.
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How should we proceed?
Hwang recognizes that giving up red meat entirely isn’t realistic or desirable for most people. The good news is that she has plenty of simple tips you can use to limit the health risks of red meat without giving up your favorite dishes.
MD Anderson dietitians recommend a weekly serving size of 18 ounces or fewer of cooked red meat.
This might look like:
- Eating a 9-ounce serving of red meat twice per week. A 9-ounce serving looks about the same size as a softball.
- Eating a 3-ounce serving of red meat six times per week. A 3-ounce serving looks about the same size as a deck of cards.
Download this guide for more visual references of what 18 ounces of red meat looks like.
While giving up red meat entirely may not be realistic for most people, limiting or avoiding processed red meat, like the options listed above, is a good health goal.
Instead, swap processed red meat for other protein sources.
It can be helpful to consider the following factors when selecting meat at the grocery store.
- Cut type: Choose leaner cuts of red meat. Pork tenderloin or beef flank are examples of a leaner option.
- Fat percentage: Select ground meat, like pork and beef, that are 90% lean or higher.
- Grade: The United States Department of Agriculture (USDA) grades beef as either Select, Choice or Prime based on marbling, or how much fat is in the meat. Select Beef is the leanest of the three options, but if you aren’t ready to give up the marbling completely, opt for Choice beef, which has less fat than Prime.
If possible, Hwang also recommends trimming any excess fat off the meat before cooking.
What are red meat’s health benefits?
Eating red meat does offer health benefits. Hwang says red meat is a good source of:
- Protein
- Heme iron
- Iron
- Zinc
- Vitamin B12
However, she notes that red meat is not the only way – or the best way – to provide your body with these nutrients.
To add more heme iron to your diet, Hwang recommends:
- Poultry
- Seafood
- Fish
- Plant-based proteins such as legumes, beans, lentils and tofu
- Whole grains
- Dark leafy vegetables
- Nuts
- Seeds
Choose non-red meat proteins such as:
- Poultry
- Seafood
- Plant-based proteins
- Eggs
Is Red Meat Bad For You? | Nutritionist Explains | Myprotein
FAQ
Why is beef so unhealthy?
Some red meats have high amounts of saturated fat, which can increase low-density cholesterol (LDL), or bad, cholesterol. Steak, ribs, pork chops, and ground beef contain higher LDL levels. People that consume higher amounts of red meat weekly have been associated with an increased risk of heart attacks and strokes.
Why should people not eat beef?
Red meat contains saturated fats, which Hwang describes as fats that are solid at room temperature. While she notes that the body needs fat, too much saturated fat can increase the risk of heart disease and stroke. Meats that are high in saturated fats are also high in calories.
Is beef the unhealthiest meat?
No it is not. One of the most nutrient dense foods on earth. The majority of people who say that have been brainwashed into thinking red meat is unhealthy due to saturated fat and cholesterol which they think clogs the arteries. However this has never been proven and is simply a lie.
How harmful is beef?
When consumed in moderation, beef can improve muscle growth and maintenance. It’s also rich in iron and zinc. But high consumption of beef has been linked to an increased risk for heart disease and cancer. Beef is the meat of cattle (Bos taurus).
Are red meat and processed meat bad for You?
An international team of researchers conducted five systematic reviews that looked at the effects of red meat and processed meat on multiple health issues, such as heart disease, cancer, diabetes, and premature death. The researchers found “low” evidence that either red meat or processed meat is harmful.
Is beef bad for You?
Beef, while a rich source of high-quality protein and essential nutrients such as B vitamins, iron, zinc, selenium, and omega-3 fatty acids, also comes with its share of health concerns. The presence of saturated fats and cholesterol can contribute to an increased risk of heart disease, type 2 diabetes, and certain cancers.
Does red meat cause inflammation?
The Cleveland Clinic notes that red meat may contribute to inflammation thanks to its saturated fat content. Furthermore, Dr. Young suggests red meat can also lead to certain cancers, which have been previously related to inflammation.
Is cooking meat bad for You?
When cooking meat, avoid burning it. “Cooking red meat, or even poultry and fish at high temperatures can generate hydrocarbons that are carcinogenic and have been linked to stomach cancer,” says Dr. Hu. “This type of cooking often occurs when steaks are grilled over high heat to get a ‘black char’ look and taste.
Is red meat bad for your digestive health?
“Having red meat daily as your main source of protein could be affecting digestive health,” says Greene. “Red meat tends to be a fattier protein which can cause unpleasant gastrointestinal symptoms for some who have difficulty digesting fat.”
Does eating red meat increase your risk of cardiovascular disease?
“Diets high in red and processed meats are associated with an increased risk of cardiovascular disease (CVD),” she says. A recent study suggested that eating about 1.1 servings per day of red meat, including beef, pork, bison, and venison, was connected to a 22% higher chance of atherosclerotic CVD. Sign up for our newsletter!