Doctor Reveals How to Enjoy Red Meat and Still Eat Healthy
I’m asked a lot of questions by people seeking honest health guidance. Recently, I was asked about what meat is the healthiest for you? The full question is below:
Dear Dr. Manny,
What kind of meat is the best meat to eat? I keep hearing that red meat is bad for you and can cause all kinds of diseases. Is it bad for you? What does it do to the body?
Let’s work through those questions, one at a time:
What kind of meat is the best meat to eat?
There is no one good meat for everyone to eat. This is because everyone’s body is different and requires different nutrients. However, usually, the best kind of meat to eat is low in fat and high in protein.
Oftentimes, the meat isn’t the problem for people, but the cooking method, added salt, seasonings, and sauces can make it less healthy. Let’s explore the types of meat and fish to consider:
- Sirloin Steak is a great meat to eat because three ounces of steak has 25 grams of protein.
- Rotisserie Chicken is high on flavor but low on seasoning, making it the most healthy kind of chicken to eat.
- Chicken Thighs are also good for you because they have good fats, fatty acids, and iron. Don’t deep fry your chicken, but bake it or roast it instead.
- Pork chops are good sources of lean protein and low saturated fat.
- Canned Fish has 100% of the omega-threes that your body needs in a day.
Is red meat bad for you?
Red meat is not necessarily bad for you. In fact, it is full of nutrition. Raw ground beef contains Vitamin B3, Vitamin B12, Vitamin B6, iron, zinc, and selenium.
However, observational studies have shown that eating red meat on a regular basis can cause problems with your heart and may potentially increase your risk of cancer. For instance, in 2015, the IARC announced that it was labelling red meats a probable carcinogen.
The key word here is ‘probable’ and that studies are not definitive in the fact that it’s the red meat causing these health problems. It could be the salting, cooking, level of consumption, and so many other factors. Therefore, it’s hard to say “cut out red meat” without making a leap in what the science says.
With that said, if you do enjoy red meat, it’s vital to do so only as part of a healthy, balanced diet, especially as science digs deeper into the topic.
How does red meat look in a healthy balanced diet?
Red meat can fit in a healthy plate when you keep the amount and the frequency modest.
A good guide is to limit red meat to about three portions a week (around 350–500 g cooked total) and have little to no processed meat as part of your diet.
If you eat more than 90 g a day of red or processed meat, try to cut down to 70 g.
Build your meals so half the plate is fruit and veg, one quarter is whole grains, and one quarter is protein. Choose lean cuts of red meat and avoid complicated cooking methods. Remember to drain fats and go easy on salt, replacing with herbs, garlic, and citrus for flavor.
What does red meat do to your body?
Red meat is proven to give your body many useful nutrients. It provides high-quality protein that helps your muscles, plus iron, zinc, and vitamin B12 for energy and immunity. A small serving, like 3 oz of top sirloin, has about 25 g of protein.
There are also things to watch:
- Some cuts are higher in saturated fat, which can raise LDL (“bad”) cholesterol, so keep saturated fat low.
- Processed meats are linked to a higher risk of bowel cancer, and red meat is classed as a probable cause, so moderation matters.
- Processed meat is often salty, and too much sodium can raise blood pressure.
So remember, when adding red meat to your diet, keep portions small, choose lean cuts, and eating plenty of veggies and grains to help you get the benefits while lowering potential risks.
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