What New Dietary Guidelines Mean for Your Health
So is red meat healthy or not?
“In nutrition, there is no one-size-fits-all answer,” says Samantha Coogan, RDN, director of the Didactic Program in Dietetics at the University of Nevada in Las Vegas. But she and other experts have some general thoughts on the benefits and drawbacks of red meat.
What Nutrients Are in Red Meat?
Other nutrients in red meat vary by meat type, but most contain a variety, says Whitney Linsenmeyer, PhD, RD, a spokesperson for the Academy of Nutrition and Dietetics based in St. Louis.
Potential Health Benefits of Red Meat
As a complete protein source, red meat provides several benefits:
Managing Hunger The high protein count is “hunger-crushing,” meaning it helps you feel full for longer, says Sarah McDougal, RD, an adjunct professor at the University of New Haven School of Health Sciences in West Haven, Connecticut.
Preventing Anemia Red meat contains heme iron, which is the type that your body most readily absorbs. “Iron is essential for heart and blood health [preventing anemia] and energy,” Coogan says.
Additional Benefits The zinc in red meat supports immune health and cognitive function, Coogan says. As an antioxidant, selenium helps neutralize molecules called free radicals that can increase cancer risk.
“Red meat can benefit those with no underlying health conditions who are at low to no risk for developing heart disease, high cholesterol, and diabetes,” Coogan concludes.
Red Meat Risks and Drawbacks
Red meat has benefits, but it also poses risks.
A 4-ounce (oz) sirloin steak — a relatively lean cut and a modest serving about the size of a deck of playing cards — has about 7 grams of saturated fat, Dr. Linsenmeyer notes. This would provide about 3 percent of someone’s daily calories if they were eating 2,000 calories a day.
“Keep in mind that various foods, such as dairy, eggs, fried foods, and butter also contribute to saturated fat intake throughout the day,” she says.
Diets high in saturated fat have also been linked to an increased risk of colorectal cancer, McDougal says.
People with an increased risk (or a family history) of heart disease, high cholesterol, or colorectal cancer should pay close attention to their overall saturated fat intake, she adds.
Does the Kind of Red Meat or the Cooking Method Matter?
Certain forms of red meat and cooking methods can make eating meat riskier for your health:
Types of Red Meat Highest in Saturated Fat The red meat category includes lots of variety, and some types contain more saturated fat than others. For instance, pork belly, used to make bacon, is especially high in saturated fat, while beef tenderloin is lean, Linsenmeyer says.
Red meat cuts with more marbling have more saturated fat, Coogan adds, adding that processed meats, such as bacon, ham, sausages, hot dogs, and deli meat, are also high in saturated fat as well as sodium.
How to Incorporate Red Meat Healthily
If you’re committed to eating red meat, here are some tips for making it a healthier part of your diet:
- Limit portion size to 4 oz per serving.
- Strive to eat less than 18 oz of red meat per week total.
- Choose lean cuts, like tenderloin, sirloin, round, or flank, and ground beef that is 90 percent lean.
- Cook via braising or roasting.
- Trim any extra fat.
- Pair red meat with nutrient- and fiber-rich plant foods.
Your diet should incorporate a variety of lean protein sources, including poultry, fish, pork, eggs, and low-fat dairy products, as well as plant-based foods such as soy, quinoa, beans, nuts, and seeds, Coogan says.
Beyond protein, pay attention to foods that provide fiber and other nutrients, such as fruits, vegetables, and whole grains, McDougal says.
“But as a general rule, I believe it is important for all people to consider the overall quality of their diet and not get hung up on specific foods as being ‘good’ or ‘bad.’ All foods can fit,” she says.
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