This article will review how the consumption of meat (unprocessed and processed) affects your health, examining both the risks and benefits. It’s important to note that this article’s purpose is to surmise and present the information from the research available for both risk and benefits.
Typically, due to its high fat content, red meat gets a bad rap. Additionally, a high consumption of red meat (processed and unprocessed) has been associated with an increased risk of cardiovascular diseases (CVD), type 2 diabetes (T2DM), chronic inflammation, atherosclerosis (narrowing of the arteries), neurological issues, and certain types of cancers (Kaluza, Wolk, & Larsson, 2012; Mann, 2018; Micha, Michas, & Mozaffarian, 2012; Wolk, 2016). In the systemic review by Kaluza, Wolk, & Larsson (2012), it was reported that 1g of total red meat consumption (processed and unprocessed) was significantly associated with an increased risk of stroke. Additionally, it is likely that the sodium and nitrite content, which act as preservatives for the purpose of processing and preservation of meats, were the likely contributors of the increased risk for CVD, T2DM, cancer, heart failure, and other diseases (Mann, 2018; Kaluza, Wolk, & Larsson, 2012; Wolk, 2016).
Conversely, meat is an important source for a myriad of micronutrients that many plant foods lack or have poor bioavailability of (absorption) such as iron, selenium, vitamin A, B12, taurine, zinc, phosphorus, and folic acid (Baltic & Boskovic, 2015; Flowers, Mcfadden, Carr, & Mateescu, 2019; Mann, 2018). A nutrient you may not be familiar with is taurine, an amino acid almost exclusively found in animal products. The amino acid exhibits promotive antioxidative and anti-inflammatory properties (Baltic & Boskovic, 2015; Mann, 2018). These properties could prove vital in CVD and cancer prevention (Baltic & Boskovic, 2015). Furthermore, taurine is essential in newborn infants who do not have the ability to synthesis it. Instead they receive it from their mother through breast milk, making it crucial in the dietary intake of mothers (Baltic & Boskovic, 2015).
Additionally, meat and meat products are typically associated with carcinogenic properties (cancer promoting). However, a study by, Baltic & Boskovic (2015) indicated that many studies found that the carcinogenic properties is dependent on cooking methods. The carcinogens are typically produced during heating, processing, and some preparation methods. In addition to the high and valuable micronutrient content, meat provides much needed macronutrients. Meats are typically high in protein and low in carbohydrates, which make it a food item that is low on the glycemic index. Low glycemic index foods are typically theorized to be beneficial for overweight individuals with diabetes (Baltic & Boskovic, 2015; Flowers, Mcfadden, Carr, & Mateescu, 2019). In addition to utilizing protein for energy, growth, development, maintenance, and repair of muscles. Creatine is an alternative energy source for muscles and is found in meats (Mann, 2018). Additionally, red meats have the highest source of conjugated linoleic acid, which has many potential health benefits such as, decreasing risk for cancer, coronary heart disease, and diabetes (Baltic & Boskovic, 2015; Mann, 2018).
References
Baltic, M. Z., & Boskovic, M. (2015). When Man Met Meat: Meat in Human Nutrition from Ancient Times till Today. Procedia Food Science, 5, 6-9. doi:10.1016/j.profoo.2015.09.002
Flowers, S., Mcfadden, B. R., Carr, C. C., & Mateescu, R. G. (2019). Consumer preferences for beef with improved nutrient profile. Journal of Animal Science, 97(12), 4699-4709. doi:10.1093/jas/skz327
Kaluza, J., Wolk, A., & Larsson, S. C. (2012). Red Meat Consumption and Risk of Stroke. Stroke, 43(10), 2556-2560. doi:10.1161/strokeaha.112.663286
Mann, N. J. (2018). A brief history of meat in the human diet and current health implications. Meat Science, 144, 169-179. doi:10.1016/j.meatsci.2018.06.008
Micha, R., Michas, G., & Mozaffarian, D. (2012). Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes – An Updated Review of the Evidence. Current Atherosclerosis Reports, 14(6), 515-524. doi:10.1007/s11883-012-0282-8
Wolk, A. (2016). Potential health hazards of eating red meat. Journal of Internal Medicine, 281(2), 106-122. doi:10.1111/joim.12543
