Red meat… should it be on or off the menu?

“Over the years red meat has increasingly received a negative press, and as a result consumption has significantly declined with an increase in the consumption of poultry and poultry-based products.  However, a recently-published controversial study added to the confusion by stating that cutting down on red and processed meat is a ‘waste of time for most people’.

Red meat is often considered fattening and high in saturated fat, but this largely depends on the cooking method, the cut of meat and the actual product.  Those that consume large intakes of processed and red meat tend to eat less plant-based products, including less fruit and vegetables.  On a positive note, there is increasing evidence that plant-based diets can help protect against cardiovascular disease, type 2 diabetes, obesity and cancer.  But is that due to the limitation of red and processed meat in the diet or the lack of plant-based foods?  This highlights the importance of consuming a healthy balanced diet.

Red meat consumption also took a downward slide with the incidence of ‘mad cow disease’, foot and mouth disease, and the ‘horsemeat’ scandal.  Also, over the years, there have been a change in eating habits and the diet has become less traditional and more diverse.  However, the most newsworthy link is the consumption of red and processed meat with the increased risk of colorectal cancer.  The evidence was extensively researched and the findings were published in a recent report by the World Cancer Research Fund, entitled Diet, Nutrition, Physical Activity and Cancer: a Global perspective 2018.  13% of bowel cancer is claimed to be caused by consuming processed meat.  The recommendations are to limit the consumption of red meat to no more than three portions per week and to eat little if any processed meat (meat that is cured, smoked, salted, or preserved with chemicals, for example ham, bacon, sausages, salami).  These findings are supported by the World Health Organisation.  

One negative consequence of this is the increase in iron deficiency anaemia which is already a major issue in the UK, especially amongst females.  54% of 11 to 18-year-olds have extremely low intakes and it is estimated that 5% of 15 to 18-year-old girls are anaemic.  The main symptoms of iron deficiency anaemia include tiredness and a lack of energy, shortness of breath, pale skin and a lack of concentration.  Red meat contains significantly more iron than poultry, for example, 100g of roast beef contains 2.9mg iron compared to 0.7mg in roast chicken.  To address the balance between the strong evidence linking consumption of red/processed meat and colorectal cancer and the increasing prevalence of iron deficiency anaemia, the World Cancer Research Fund recommends limiting red meat consumption to three portions per week, keeping consumption of processed meat to a minimum and eating plenty of plant-based products including fruit and vegetables.”