Benefits of Eating Red Meat

Abundant in macro and micronutrients, red meat offers several benefits. It contains complete proteins, healthy fats, B vitamins, and a host of meat-specific nutrients, making it one of the most nutrient-rich foods on the planet.

However, research dating back to the 1950s has aimed to associate red meat consumption with heart disease and cancer. Despite these conflicting claims, modern research confirms that there is no evidence linking the consumption of fresh red meat to disease.

Examples of Red Meat

Meat obtained from mammals, known as red meat, is rich in a protein called myoglobin. When myoglobin reacts with oxygen, it imparts a reddish hue to the meat.

1. beef 
2. veal 
3. pork 
4. lamb
5. goat
6. Bison
7. Elk
8. Venison 

Dispelling the Myths That Red Meat is Dangerous

While red meat has been accused of causing diseases since the 1950s, recent studies reveal that fresh red meat is not connected to any illness.

Initially, red meat was targeted for its high saturated fat content. In the 1950s, some prominent scientists erroneously linked the consumption of saturated fat to heart disease.

It took more than 50 years to correct this misinformation.

Multiple contemporary studies, including research involving millions of participants, confirm that, for the average person, saturated fat consumption is not associated with heart disease, cancer, stroke, diabetes, or fatalities caused by heart attacks.

A groundbreaking study from 2020, co-authored by experts from the most prestigious medical schools worldwide, established that the consumption of unprocessed red meat is not linked to heart disease. The authors affirmed that “whole-fat dairy, unprocessed meat, and dark chocolate are foods rich in saturated fatty acids (SFA) with a diverse nutrient matrix that does not raise the risk of cardiovascular disease (CVD). Based on the comprehensive evidence available, there is no justification for restricting the intake of these foods.”

Red Meat Causes Cancer?

Similarly to heart disease, there is no credible evidence that associates fresh red meat consumption with cancer.

However, this lack of evidence is not because there have not been numerous attempts to establish a link. For many years, the mere suspicion was sufficient to persuade health authorities to advise people to reduce their meat intake.

In 2019, the NutriRECS study, the most extensive research conducted to date, examined data from 48 studies with over 5.7 million participants.

The researchers concluded that:

• Organizations such as the WHO that rely on observational studies for their recommendations do not conduct thorough reviews of the studies.
• Reducing fresh red meat intake has no effect on the incidence of overall cancer or the mortality rate of prostate cancer, breast cancer, colorectal cancer, esophageal cancer, gastric cancer, pancreatic cancer, or prostate cancer.
• There is very little evidence to suggest that processed meat consumption is associated with a minimal reduction in the absolute risk of lifetime cancer mortality, prostate cancer mortality, and the incidence of esophageal, colorectal, and breast cancer (range of 1-8 fewer events per 1000 individuals with a decrease of 3 servings/week), with no significant differences in the incidence or mortality rates for 12 other cancer outcomes (colorectal, gastric, and pancreatic cancer mortality; overall, endometrial, gastric, hepatic, small intestinal, oral, ovarian, pancreatic, and prostate cancer incidence).
• Final Recommendations: In contrast to the WHO, the researchers suggest that people continue to consume both fresh red meat and processed meats.

Benefits of Red Meat

Over time, the efforts to demonize red meat have overshadowed its powerful health advantages.

The various benefits of red meat can be attributed to its rich macro and micronutrient composition.

To examine the benefits of red meat, we will examine both research demonstrating the health implications of meat consumption on a population level and the advantages of particular nutrients present in significant quantities in red meat.

Red Meat Has an Abundance of Healthy Fats

Red meat is a rich source of a variety of healthy fats, including saturated fat, monounsaturated fat, omega-3 fatty acids, and conjugated linoleic acid (CLA). These fats have numerous health benefits:

• Monounsaturated fat has anti-inflammatory properties and can reduce the risk of heart disease.
• The balance of saturated and unsaturated fats in red meat is crucial for maintaining healthy cell membranes.
• Conjugated linoleic acid (CLA) supports immune function, heart health, bone strength, and can significantly reduce the risk of various cancers.
• Omega-3 fatty acids found in red meat like lamb are as high as those in salmon and play an important role in various physiological functions, including male and female fertility and regulating blood clotting and arterial wall health.
• Stearic acid, a common saturated fat in red meat, can improve weight loss and support mitochondrial function, without evidence of contributing to heart disease.
• Substituting animal fats with industrial vegetable oils has been linked to increased risks of inflammation, heart disease, type 2 diabetes, and various cancers, as evidenced by numerous studies.

Improves Mental Health, Decreases Risk of Depression

Several studies indicate that consuming red meat is associated with better mental health and a decrease in symptoms of depression. On the other hand, a vegan or vegetarian diet is linked with an increased likelihood of depression and psychiatric disorders.

Austrian researchers conducted a study in 2014 with a sample of 1,320 individuals, including 330 vegetarians, 330 high consumers of red meat, 330 omnivores with low meat intake, and 330 individuals who primarily consumed fruits and vegetables but little meat. The study participants were matched for age, sex, and socio-economic status. The results showed that vegetarians had double the risk of experiencing a mental illness, such as anxiety and depression, compared to the other groups.

Research indicates that vitamin B12 and creatine, which are abundant in red meat, have a notable impact on decreasing depression.

Carnivore Diets Show Numerous Benefits

Dr. Belinda Lennerz and Dr. David Ludwig from Harvard University conducted a study in 2021, which collected information from 2,029 carnivore dieters for a period of six months. The researchers’ findings indicated that, despite common expectations, the individuals who followed a carnivore diet had minimal negative consequences and instead reported experiencing health benefits and high levels of satisfaction.

The following are some of the notable health benefits reported by individuals who followed a carnivore diet:

• 93% experienced an improvement or resolution of obesity and excess weight
• 93% reported improvement in hypertension
• 98% reported improvement in conditions associated with diabetes
• 97% reported improvement in gastrointestinal symptoms
• 96% reported improvement in psychiatric symptoms

A study conducted by Dr. Shawn Baker, the founder of the Revero carnivore-based health program, found similarly impressive health benefits. Participants experienced the reversal of various symptoms and terminated their medication use, with 79% of survey participants reducing or eliminating their medications after three months.

Nutrients Found in Red Meat

Red meat contains various micronutrients that are either unique to, or mainly found in, this type of meat. Below is a list of the most potent nutrients that are specific to red meat:

1. Vitamin B12: This vitamin plays a crucial role in converting food into energy, promotes the formation of red blood cells that transport oxygen to the brain, enhances cognition, stabilizes mood, and has potent anti-depressant effects. B12 deficiency, which is prevalent in vegan individuals, has been linked to dementia and Alzheimer’s disease.
2. Heme Iron: This type of iron is exclusively found in meat and is more bioavailable than non-heme iron from plant sources. It is essential for the formation of red blood cells, promotes energy metabolism, supports proper immune function, and helps maintain cognitive function. Iron deficiency can lead to anemia.
3. Copper: This mineral is critical for converting food into usable energy, maintaining the integrity of blood vessels, forming connective tissue, supporting immune function, nervous system health, gene activation, brain development, hormone metabolism, and fertility.
4. Zinc: This mineral supports healthy immune response, protects against heart disease, promotes healthy erectile function and sperm count in males, and supports insulin formation for glycemic control. Zinc from animal sources is four times more bioavailable than zinc from grains. Zinc deficiency inhibits motor and cognitive development in children.
5. Carnosine: This antioxidant prevents aging by protecting against damage and shortening of telomeres, may protect against cognitive decline, is concentrated in high-energy-demanding areas of the body, and prevents glycation, a damaging process of sugar molecules attaching to cells and DNA.
6. Carnitine: This nutrient enhances male fertility, reduces anemia, reduces inflammation associated with heart disease, supports brain function, and supports mitochondrial function and insulin sensitivity in people with type 2 diabetes. Carnitine has been shown to prevent ischemia in cardiac muscle in heart attack patients.
7. Creatine: This nutrient supports cognitive function, improves athletic performance in both vegetarians and omnivores, and is lower in Alzheimer’s patients. Creatine also supports heart health and can improve glycemic control.
8. Taurine: This nutrient has strong antioxidant effects, reduces glycation, reduces inflammation and oxidative stress, and acts as an antidepressant, likely contributing to the sense of well-being that many people experience after eating meat.
9. CoQ10: This nutrient supports energy generation in cells by producing ATP, has potent antioxidant effects linked to anti-cancer properties, reduces fatigue, and increases sperm motility.

Bottom Line

Red meat offers a range of both macro and micronutrients, which contribute to its many health benefits. With its ideal proportions and high bioavailability, red meat provides a complex of essential nutrients that support several physiological functions, including energy production, cognitive ability, healthy fertility, anti-aging, gene expression, and immune function.