What Happens to Your Body When You Eat Red Meat Regularly

Red meat (beef, pork, veal and lamb) is a popular main course in Western dishes. Yet consuming too much red meat has been linked to cancer, heart disease and diabetes. However, consumed in moderation, red meat is a good source of protein, vitamin B12 and iron.

The muscle fibers of animals make up red meat. The proteins, fats, and micronutrients you absorb in red meat promote muscle growth and repair. This is particularly beneficial for athletes who often engage in vigorous physical activity. Eating more protein helps your body recover after training by strengthening muscles and increasing muscle gain.

Consuming more protein helps adults at risk of malnutrition retain more of their muscle mass. Protein can help with your body’s hormonal regulation, which helps prevent diabetes symptoms.

Red meat is full of phosphorus and magnesium, minerals commonly found in protein that promote bone growth. As we age, it is common to have less muscle strength. Studies show that eating more protein slows the process of bone loss as we age.

Some studies have found that people assigned at birth female and who eat more meat have lower rates of osteoporosis, a health problem that makes bones brittle and easy to break. However, other studies have shown that eating more plant proteins is better for overall health because they contain less saturated fat.

Red meat, especially beef, is one of the best sources of selenium and zinc, two minerals essential for your immune system. Zinc is responsible for signaling in your body’s immune cells. For older adults, zinc is particularly important in protecting the body against pathogens that can cause chronic diseases.

Both selenium and zinc help prevent inflammation in your body. However, some studies show that too much selenium can increase inflammation. Researchers recommend opting for lean red meat in moderate amounts to reduce any harmful health effects. For example, the UK Department of Health recommends consuming no more than 70 grams (cooked weight) of red and processed meat daily.

Anemia is a disease that reduces the number of red blood cells and hemoglobin in your body. Hemoglobin is a protein that helps red blood cells move oxygen throughout your body. Iron deficiency anemia is one of the most common types of anemia.

Following a vegan or vegetarian diet can make you more vulnerable to iron deficiency and anemia. Symptoms of iron deficiency anemia include cold hands and feet and dizziness. Eating red meat can help you absorb the iron your body needs to reduce the symptoms of anemia.

Red meat is one of the best sources of vitamins and minerals like iron and vitamin B12. Common symptoms of vitamin B12 deficiency anemia include fatigue, headache, shortness of breath, and dizziness.

Many factors go into the nutritional breakdown of different types of red meat, including how it is processed and how the meat is cut. For example, beef comes in different cuts, including steak, bologna, and sausage, with different nutritional breakdowns.

Here is the nutritional breakdown of 85 g of ground beef cooked at 10% fat:

• Calories: 230 calories
• Fat: 15g
• Saturated fat: 5.8 g, or 29% of the DV
• Unsaturated fats: 7.1g
• Sodium: 64 milligrams (mg), or 3% of the DV
• Protein: 22g
• Iron: 2.1 mg, or 12% of the DV
• Vitamin B12: 2.3 micrograms (mcg), or 96% of the DV
• Zinc: 5.31 mg, or 100% of the DV
• Selenium: 18 mcg, or 33% of the DV
• Phosphorus: 165 mg, or 13% of the DV

Avoid prioritizing red meat as your sole source of protein. Most red meats are high in saturated fat. Eating excessive amounts of saturated fat can raise your LDL cholesterol levels (also called bad cholesterol), which increases your risk of heart disease.

You can also avoid consuming too much saturated fat by eating a balanced diet that also includes fruits, vegetables and grains.

Some studies have found that processed red meats like hot dogs, cold cuts, and bacon may increase the risk of diabetes, heart disease, and certain types of cancer. Processed meats contain additional artificial flavors and preservatives that can make them more harmful.

Beans, fish, and nuts are heart-healthy sources of protein. Lean red meat options with slightly less saturated fat are also available. For example, flank steak, round steak, and pork tenderloin are all lean meat options.

Beef and pork are the most common types of red meat in the United States. Although red meat can help you meet your protein goals, researchers recommend only consuming it in moderation. Researchers recommend eating no more than 12 to 18 ounces (oz) of red meat per week.

Lean protein options include:

• Tri-tip roast beef
• Strip loin steak
• Ground pork, 96% lean
• Pork fillet
• Bone-in pork chop
• Lamb loin chops

When preparing red meat dishes at home, store it properly to avoid food poisoning and illness. Red meat that turns brown or gray after a few days in the refrigerator may seem alarming, but it doesn’t mean the meat is spoiled. However, red meat that smells bad or has a slimy texture is spoiled. Freeze red meat that you don’t plan to eat right away.