From barbeque to brisket and sausage to steak, red meat is a mealtime and menu staple.
Yet, for cancer prevention, it’s best to limit the amount of red meat you eat.
“MD Anderson dietitians recommend eating no more than 18 ounces of cooked red meat per week,” says research dietitian Cindy Hwang. “This is based on evidence and recommendations from organizations like the American Institute for Cancer Research.”
But following this guidance doesn’t have to mean giving up your favorite foods or restricting yourself. Instead, Hwang recommends focusing on moderation.
Ahead, she shares more information about the health risks and benefits of red meat, along with tips for the best ways to incorporate this information into your diet – and your life.
What is red meat?
Red meats include:
- Beef
- Pork
- Mutton and lamb
- Venison
- Goat
- Game meat, such as rabbit or wild boar
As its name suggests, red meat is often red in color before it is cooked. Not all red meat is the same shade, however. Color is determined by the amount of myoglobin, a protein found in the muscles of many animals.
Is red meat bad for you?
There are several reasons red meat can be harmful to your health.
Saturated fats
Red meat contains saturated fats, which Hwang describes as fats that are solid at room temperature. While she notes that the body needs fat, too much saturated fat can increase the risk of heart disease and stroke.
Meats that are high in saturated fats are also high in calories. Eating more calories than your body needs can lead to weight gain.
“Excess calories can lead to obesity and that in itself is a risk for cancer,” Hwang says.
HCAs and PAHs
How meat is cooked can also impact cancer risk.
According to the National Cancer Institute (NCI), substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are created when meat is cooked at high temperatures. Research shows HCAs and PAHs can alter DNA, possibly increasing cancer risk.
- HCAs form in greater numbers when meat is cooked at over 300 degrees Fahrenheit or for long periods of time.
- PAHs form when meat’s drippings hit the heat source or flame it is being cooked over. These drippings create a smoke with PAHs that stick to the meat.
Although many of these cooking methods are associated with red meat like steak, burgers or BBQ, any type of meat cooked in these ways can increase cancer risk, Hwang says.
Looking for lower temperature cooking methods? Learn more about how to cook meat to keep your cancer risk low.
Processed meats
Meat can be processed in a variety of ways, such as by smoking or salting or by using chemical preservatives such as nitrates and nitrites. Eating processed meats increases the risk of colorectal cancer.
Processed red meats include:
- Pepperoni
- Sausage
- Salami
- Bacon
- Hotdogs
- Ham
- Deli meat
- Jerky
“Sometimes it's unclear how exactly it’s processed. So, the less processed, the better,” Hwang says.
What are red meat’s health benefits?
Eating red meat does offer health benefits. Hwang says red meat is a good source of:
- Protein
- Heme iron
- Iron
- Zinc
- Vitamin B12
However, she notes that red meat is not the only way – or the best way – to provide your body with these nutrients.
To add more heme iron to your diet, Hwang recommends:
- Poultry
- Seafood
- Fish
- Plant-based proteins such as legumes, beans, lentils and tofu
- Whole grains
- Dark leafy vegetables
- Nuts
- Seeds
Choose non-red meat proteins such as:
- Poultry
- Seafood
- Plant-based proteins
- Eggs
How should we proceed?
Hwang recognizes that giving up red meat entirely isn’t realistic or desirable for most people. The good news is that she has plenty of simple tips you can use to limit the health risks of red meat without giving up your favorite dishes.
Understand serving sizes
MD Anderson dietitians recommend a weekly serving size of 18 ounces or fewer of cooked red meat.
This might look like:
- Eating a 9-ounce serving of red meat twice per week. A 9-ounce serving looks about the same size as a softball.
- Eating a 3-ounce serving of red meat six times per week. A 3-ounce serving looks about the same size as a deck of cards.
Download this guide for more visual references of what 18 ounces of red meat looks like.
Limit processed meat
While giving up red meat entirely may not be realistic for most people, limiting or avoiding processed red meat, like the options listed above, is a good health goal.
Instead, swap processed red meat for other protein sources.
Choose lean options
It can be helpful to consider the following factors when selecting meat at the grocery store.
- Cut type: Choose leaner cuts of red meat. Pork tenderloin or beef flank are examples of a leaner option.
- Fat percentage: Select ground meat, like pork and beef, that are 90% lean or higher.
- Grade: The United States Department of Agriculture (USDA) grades beef as either Select, Choice or Prime based on marbling, or how much fat is in the meat. Select Beef is the leanest of the three options, but if you aren’t ready to give up the marbling completely, opt for Choice beef, which has less fat than Prime.
If possible, Hwang also recommends trimming any excess fat off the meat before cooking.
Prepare meat at lower temperatures
To avoid HCAs and PAHs, prepare meat at lower temperatures. Some lower temperature cooking methods include baking, broiling or sous vide.
Focus on building healthy habits
It is also important to remember that eating red meat consistently over a long period of time increases health risks more than, say, having the occasional burger.
“It's not as if you have red meat once, your cancer risk skyrockets. It's not correlated like that,” Hwang says. “But the more red meat you eat, the higher your risk."
Focus on habits that you will be able to stick to long term. Hwang is a fan of Meatless Monday or making your favorite recipes with seafood, poultry or plant-based proteins instead of red meat.
“Red meat is not the only way to get your protein,” she says.
Request an appointment at MD Anderson online or call 1-877-632-6789.
