• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
BlackDoctor.org
Where Wellness & Culture Connect

Where Wellness & Culture Connect

  • Health Conditions
  • Wellness
  • Lifestyle
  • Longevity
  • Resource Centers
    • Cancer Resource Center
    • Covid Resource Center
    • Clinical Trials Resource Center
  • Find A Doctor
  • BDO TV
Home / / Do I Need To Give Up Red Meat?

Do I Need To Give Up Red Meat?

grilled red meat(BlackDoctor.org) — Does eating red meat increase the risk of dying from heart disease or cancer? It’s a question that keeps coming up, fueled by research and high-profile campaigns by advocacy groups on both sides of the debate. Following are some answers about disease risk, health benefits, and what role red meat should play in the diet.

1. Does eating red meat increase the risk of cancer and heart disease?

For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. When it comes to cancer, the answer is not so clear. Many researchers say they do raise the risk, especially for colorectal cancer.

A recent study of more than a half-million older Americans concluded that people who ate the most red meat and processed meat over a 10-year-period were likely to die sooner than those who ate smaller amounts. Those who ate about 4 ounces of red meat a day were more likely to die of cancer or heart disease than those who ate the least, about a half-ounce a day. The meat industry contends there is no link between red meat, processed meats, and cancer, and says that lean red meat fits into a heart-healthy diet.

You May Also Like
7 Proven Ways to Cure an Upset Stomach

But many studies have found similar links. Another one that followed more than 72,000 women for 18 years found that those who ate a Western-style diet high in red and processed meats, desserts, refined grains, and French fries had an increased risk of heart disease, cancer, and death from other causes. The connection between consumption of red and processed meats and cancer, particularly colorectal cancer, is very consistent.

2. If eating red meat does increase the risk of cancer, what’s the cause?

 

That’s not clear, but there are several areas that researchers are studying, including:

•    Saturated fat, which has been linked to cancers of the colon and breast as well as to heart disease.
•    Carcinogens formed when meat is cooked.
•    Heme iron, the type of iron found in meat, may produce compounds that can damage cells, leading to cancer.

3. Are there nutritional benefits from eating red meat?

Red meat is high in iron, something many teenage girls and women in their childbearing years are lacking. The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Red meat also provides protein, which helps build bones and muscles.

4. Is pork a red meat or a white meat?

You May Also Like
How One Woman Eliminated 50 Fibroids without Surgery!

It’s a red meat, according to the U.S. Department of Agriculture. The amount of myoglobin, a protein in meat that holds oxygen in the muscle, determines the color of meat. Pork is considered a red meat because it contains more myoglobin than chicken or fish.

5. How much red meat should I eat?

Opinions differ here, too. Most nutritionists suggest focusing on sensible portion sizes and lean red meat cuts, for those who choose to eat it.

Ask yourself these questions:
•    Are you taking in more calories than you’re burning off?
•    Is red meat crowding out foods such as fruits, vegetables, and whole grains?

Government guidelines suggest 5 to 6 1/2 ounces daily of protein from a variety of sources, including lean meats, nuts, and seafood. So if you’re planning on eating a burger for dinner, it should be a 3-ounce hamburger patty, about the size of a standard fast food burger.

Try to eat  no more than 18 ounces of cooked red meat a week. You should avoid all processed meats, such as sausage, deli meats, ham, bacon, hot dogs, and sausages, as research shows an increased risk of colon cancer from consumption.

6. What are some of the leanest cuts of red meat?

 

For the best red meat cuts, look for those with “loin” in the name: Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops.

•  Beef: Also look for round steaks and roasts, such as eye round and bottom round; chuck shoulder steaks; filet mignon; flank steak; and arm roasts. Choose ground beef labeled at least 95% lean. Frozen burger patties may contain as much as 50% fat; check the nutrition facts box. Some grilling favorites are high in fat: hot dogs, rib eyes, flat iron steaks, and some parts of the brisket (the flat half is considered lean).

• Pork: Lean cuts include loin roasts, loin chops, and bone-in rib chops.

7. What are the criteria for a lean cut of red meat?

Meats can be labeled as lean if a 3-ounce serving contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.

If you’re buying beef, check the U.S. Department of Agriculture grading, too. Beef labeled “prime” is the top grade but is also highest in fat, with marbling, tiny bits of fat within the muscle, adding flavor and tenderness. Most supermarkets sell beef that is graded as “choice” or “select.” For the leanest red meat, look for a select grade.

8. Is grass-fed beef a leaner red meat choice than grain-fed?

Grass-fed beef is leaner than grain-fed, which makes it lower in total fat and saturated fat. Grass-fed beef also contains more omega-3 fatty acids. But the total amount of omega-3s in both types of beef is relatively small. Fish, vegetable oil, nuts, and seeds are better sources of omega-3s.

9. Can grilling red meat cause cancer?

High-temperature cooking of any muscle meat, including red meat, poultry, and fish, can generate compounds in food that may increase cancer risk. They’re called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

10. How can you reduce potential cancer-causing compounds when grilling?

Several steps help prevent these compounds from forming or reduce your exposure to them.

•    Choose lean red meat cuts when grilling to reduce the chance of flare-ups or heavy smoke, which can leave carcinogens on the meat.

•    If grilling, cook over medium heat or indirect heat, rather than over high heat, which can cause flare-ups and overcook or char meat. Limit frying and broiling, which also subject meat to high temperatures.

•    Don’t overcook meat. Well-done meat contains more of the cancer-causing compounds. But make sure that meat is cooked to a safe internal temperature to kill bacteria that can cause food-borne illnesses. For steaks, cook to 145 to 160 degrees Fahrenheit; for burgers, cook to 160 degrees.

•    Marinate. Marinades may reduce the formation of HCAs. Choose one without sugar, which can cause flare-ups and char the meat’s surface.

•    Turn meat frequently. Use tongs or a spatula rather than a fork to avoid releasing juices that can drip and cause flare-ups. Do not press burgers with a spatula to release juices.

•    Don’t grill as much meat. Instead of a steak, try a kabob that mixes meat, fruit and vegetables. Plant-based foods have not been linked to HCAs.

•    Trim fat from meat before cooking, and remove any charred pieces before eating.

•    Consider partially cooking meats and fish in the oven or microwave before finishing on the grill.

 

November 30, 2011 by By Brittany Gatson, BDO Staff Writer

Read Next Article

The Latest In

what happens to your body when you quit smoking

What Happens to Your Body When You Finally Quit Smoking: A Complete Guide

When you quit smoking, your body begins to undergo a series of changes as it starts to repair the damage caused by smoking. Some of the changes that occur include: Blood circulation improves: Within 20 minutes of quitting smoking, your read more about What Happens to Your Body When You Finally Quit Smoking: A Complete Guide
sweater materials

5 Sweater Materials That Won’t Irritate Your Skin

Eczema sufferers dread winter. Sweaters may increase flare-ups and throw our skin off balance, in addition to cold and dry heat. Even without eczema, certain sweaters and tops cause itching. Scratchy clothes might be unbearable if you have sensitive skin. read more about 5 Sweater Materials That Won’t Irritate Your Skin
weight loss

The Secret to Weight Loss in Your 30s, 40s and 50s

Are you thinking about walking to achieve your weight loss goals but don’t know where to start? Here’s what you need to know to stroll your way to weight loss, at any age. According to researchers from the University of read more about The Secret to Weight Loss in Your 30s, 40s and 50s
how to protect your hair from heat

How To Protect Your Hair From Heat Styling

Blow drying. Flat ironing. Curling iron. The common thread among all three styling tools is that they produce heat that is needed to create many different hairstyles, but repeated use of these very tools puts your hair at high risk read more about How To Protect Your Hair From Heat Styling

Shemar Moore Welcomes Baby Girl at 52: “Already the Love of My Life!”

Actor Shemar Moore played a lot of things on screen: doctor, playboy, son, boy toy, and SWAT team expert on the long-running S.W.A.T. TV show on CBS. But now the 52-year-old handsome actor is finally playing the biggest role of read more about Shemar Moore Welcomes Baby Girl at 52: “Already the Love of My Life!”
emotional eating

4 Steps To Handling Emotional Eating

If only food were just that—food. Oh, that's something our jeans would really like. However, the problem is that food is often utilized for purposes other than nourishing the body. For some reason, when we're feeling down, bored, empty, or read more about 4 Steps To Handling Emotional Eating

Primary Sidebar

Subscribe to our newsletter

Poll

Popular Posts

  • Mo’Nique at 55: Slimmer, Happier & Wiser: “I Love Us For Real”Mo'Nique at 55: Slimmer, Happier & Wiser: "I Love Us For Real"
  • Monica Calhoun at 51: “Exude Beauty Inside, Manifest It Outside”Monica Calhoun at 51: "Exude Beauty Inside, Manifest It Outside"
  • Taimak: The Last Dragon Lives 35+ Years Later!Taimak: The Last Dragon Lives 35+ Years Later!
  • Chef Babette Davis: Making 70+ Look Simply Delicious!Chef Babette Davis: Making 70+ Look Simply Delicious!
  • John David Washington: “They Tried To Use My Name Against Me”John David Washington: "They Tried To Use My Name Against Me"

Podcast

Footer

Where Wellness & Culture Connect

BDO is the world’s largest and most comprehensive online health resource specifically targeted to African Americans. BDO understands that the uniqueness of Black culture - our heritage and our traditions - plays a role in our health. BDO gives you access to innovative new approaches to the health information you need in everyday language so you can break through the disparities, gain control and live your life to its fullest.

Connect With Us

Learn More About

  • Hepatitis C
  • Diabetes
  • Sickle Cell
  • Mental Health
  • About Us
  • Privacy Policy
  • Advertise With Us
  • BlackDoctor.org Advertising and Sponsorship Policy
  • Daily Vitamina
  • TBH

Copyright © 2023, BlackDoctor, Inc. All rights reserved.