How Much Red Meat is Healthy: What You Should Know

Meat lovers ask how much red meat is healthy, so in this post, we will outline the quantity of red meat that is considered to be healthy.

Table of Contents show

What is red meat?

Red meat is generally known to be meat from mammals which is seen to be red when raw and a dark color after it is cooked, as opposed to white meat, which is pale when raw and also pale after cooking.

There are many types of meat that fall into the red meat category.

“It appears red meat can increase the risk of cardiovascular disease in adults with a high baseline cardiovascular risk“.

In contrast, red meat consumption in children, adolescents, and young adults has no influence on cardiovascular risk or mortality.

These results are consistent with previous studies that show red meat consumption is not healthy.

Red meat has beneficial nutrients, including protein, iron, zinc, and omega-3 fatty acids. Red meat has been shown to be an essential source of iron for pregnant women with anemia.

In the general population, red meat provides other nutrients like zinc and protein which helps reduce the risk of several health conditions.

Red meat is also a source of muscle flavonoids and has been found to reduce cholesterol and raise levels of ‘good’ HDL cholesterol, but meat appears to be the least valuable component of a healthy diet.

A study was presented at the Annual International Meeting of the National Academy of Nutrition and Dietetics, in Cincinnati, USA, on 12 December 2014.

According to the data available in the study, of the 3,615 people who were taking part, 1,024 were regular meat consumers (250 participants).

The data showed that red meat consumption does not benefit blood glucose control, blood pressure, or blood cholesterol.

The conclusion of the study is that red meat does not benefit health.

How much red meat is healthy?

The amount of red meat that is safe and healthy is equivalent to a 300-gram beef burger or a 200-gram beef steak, or a 160-gram portion of chicken breast, with 200 grams of red meat per week.

The benefits of red meat most times appear to be outweighed by negative effects.

However, the benefits are most likely limited to moderate and not too heavy meat consumption and are mostly not beneficial in adults with existing cardiovascular disease.

So how much Red Meat is healthy to eat in a day?

Since the intake of red meat is not generally good for your health, It’s therefore, recommended that you limit red meat consumption to 3 ounces a day or even less. This is to stay away from all the health challenges associated with too much intake of red meat.

As stated in the study, red meat has beneficial nutrients, including protein, iron, zinc, and omega-3 fatty acids.

Red meat also has blood-derived antioxidants, which protect the brain and nervous system and help reduce inflammation in the body, but red meat also has negative health effects, including increasing the risk of diabetes and cardiovascular disease, heart disease, and obesity.

What to know about red meat

Red meat is an important source of iron for pregnant women with anemia. Red meat appears to be an essential source of protein for both children and adults.

But red meat also has the lowest nutritional value of all the nutritional components in the diet.

Thus, red meat is a less-healthy component of a diet that is rich in other nutrients. For example, red meat is a better source of protein than pork.

Red meat has benefits, as muscle flavonoids and red meat has been shown to reduce cholesterol, but meat appears to be the least valuable component of a healthy diet.

According to the United States Department of Agriculture, the find out that 3.5-ounce (oz) or 100-gram (g) serving of raw beef contains:

247 calories
19.07 g of fat
17.44 g of protein

1.97 milligrams (mg) of iron
274 mg of potassium
4.23 mg of zinc

2.15 micrograms of vitamin B-12

Which meat is red meat

Here is the list of meat that is considered red meat.

Red Meat list includes;

Beef
Lamb and mutton
Pork
Veal
Venison
Goat

What kind of meat is not red meat?

Here is a list of meats that are not classed as red meats.

Non-red meat list includes;

Chicken

Turkey
Duck
Goose

Game birds
Rabbit

Is chicken red meat?

According to Healthline, Meat that is red when raw is defined as red meat, and chicken is not red when raw, therefore, chicken is not red meat because generally, 80% of poultry meats are considered white meat, not red meat, and of course, chicken is a poultry product.

Benefits of eating red meat

Here are some benefits of eating red meat which are as follows;

Red meat contains muscle flavonoids that have been shown to reduce cholesterol.
Red meat also has blood-derived antioxidants.

Red meat is an important source of iron.
Red meat appears to be an essential source of protein for both children and adults.
Red meat provides protein, which helps build bones and muscles.

Red meat also supplies vitamin B12, which helps make DNA and keeps nerve.
Red meat provides other nutrients like zinc which helps reduce the risk of several health conditions.

Red meat health risks

Just like red meat has benefits it also has lots of health risks according to Harvard Health Collage here are some health risks of red meat;

Red meat is associated with diabetes.
Red meat has been linked to stomach cancer.
Red meat is associated with heart disease.

Red meat is also linked with digestive issues.
Red meat is often associated with kidney problems.
Red meat is linked to a higher risk of pancreatic cancer.

Red meat is also linked to a higher risk of prostate cancer

Last words

As you can see, red meat has its own health challenges and benefits, but the health challenges are associated with too much intake of red meat.

If you are the type that eats red meat because of the iron content they are other ways you can get iron apart from red meat.

For kids, the health risk is lowered as compared to adults, but whichever way, it is recommended you keep your intake of red meat moderate.

No more than 300 grams per week is recommended.

How Much Red Meat is Healthy: What You Should Know

What is red meat?

How much red meat is healthy?