Meat consumption has long been a subject of heated debate, leaving many of us caught in the crossfire of conflicting information. With guidelines and meta-analysis findings providing diverse perspectives, it’s no wonder the topic sparks curiosity and raises questions about the impact of our food choices. Let’s dive into the meaty dilemma, exploring the controversies, health implications, and thought-provoking insights that can guide us in making informed decisions.
The Clash of Guidelines
- The American Cancer Society (ACS) recommends limiting the consumption of red meat, including beef, pork, and lamb, and avoiding processed meats. Limit consumption to no more than about three portions per week. Three portions are equivalent to about 350–500g (about 12–18oz) cooked weight. Consume very little, if any, processed meat.
- The EAT-Lancet Commission suggests reducing global red meat consumption by over 50% to address environmental concerns and improve health outcomes. Aim to consume at most 98 grams of red meat (pork, beef or lamb), 203 grams of poultry, and 196 grams of fish per week.
- Different countries provide their own nutritional guidelines, which may have varying recommendations regarding red meat consumption. The CDC guidelines recommend 100 grams of meat per day.
Advocates of Meat Consumption
Let’s take a moment to explore the perspective that advocates for the consumption of red meat. As humans, we are classified as omnivores, which means our bodies are naturally adapted to consume a diverse range of foods, including plant- and animal-based sources. One look at our teeth reveals an intriguing story. We possess incisors for biting into fruits and vegetables, canines for tearing into meat, and molars for grinding both plant matter and meat. This dental composition suggests that our bodies evolved to handle a mixed diet. Proponents of red meat consumption often refer to the 4NS framework, which highlights the following aspects: Nutrients, Necessity, Nourishment, and Natural. Red meat is a rich source of essential nutrients, such as iron, vitamin B12, zinc, and selenium, vital for various bodily functions. Since plant-based sources of vitamin B12 are limited, red meat becomes an important dietary source for those following a non-vegetarian or omnivorous diet. Adequate vitamin B12 intake is crucial to prevent anemia and maintain optimal health. Therefore, it is generally recommended for vegans to obtain vitamin B12 through fortified foods or supplements to ensure they meet their dietary requirements. Furthermore, they warn about the quality of the evidence about the health effects of red meat consumption as they rely on observational studies.
Advocates of Plant-Based Diets
Those who argue against meat consumption claim that it is associated with an increased risk of mortality, cardiovascular diseases, and various types of cancer, especially colon rectal cancer. Additionally, they highlight the negative environmental effects of meat production.
Let’s start with the environment. Agriculture, including livestock farming, watering the fields to hydrating the animals, takes many of our freshwater resources. Meat production is a significant contributor to greenhouse gas emissions. Lastly, we can’t forget about the well-being of livestock. Many organizations and initiatives promote humane and sustainable practices in livestock farming, encouraging healthier and more ethical approaches to meat production.
As for health concerns, eating red meat has been linked to a higher risk of certain types of cancers, mostly colon cancer. For example, the risk of colorectal cancer increases by 17% (RR = 1.17; CI = 1.08-1.26) with total red and processed meat consumption. When people reduced their weekly intake of red meat by 3 servings, there were 8 fewer deaths per 1000 individuals associated with red meat consumption. For processed meat, a reduction of 3 servings per week resulted in 9 fewer deaths per 1000 individuals. Additionally, individuals who followed diets with lower consumption of red and processed meats had 15 fewer deaths per 1000 individuals.
Conclusion
Considering the varying perspectives, an individual’s preference and ethical stance ultimately determine whether to consume meat. To err on the side of caution, it is advisable to consume red meat in moderation, as part of a balanced diet, limiting intake to no more than 75 grams per day. Additionally, it is recommended to choose lean cuts and employ healthier cooking methods, such as baking, broiling, or stewing. Cooking methods that involve high heat and prolonged cooking times, such as grilling or frying, can generate potentially harmful compounds that contribute to the carcinogenic effect. Lastly, minimizing the consumption of processed meats is important due to the associated health risks.
References
Farvid, M. S., Sidahmed, E., Spence, N. D., Mante Angua, K., Rosner, B. A., & Barnett, J. B. (2021). Consumption of red meat and processed meat and cancer incidence: A systematic review and meta-analysis of prospective studies. European journal of epidemiology, 36, 937-951.
Godfray, H. C. J., Aveyard, P., Garnett, T., Hall, J. W., Key, T. J., Lorimer, J., … & Jebb, S. A. (2018). Meat consumption, health, and the environment. Science, 361(6399), eaam5324.
Johnston, B. C., Zeraatkar, D., Han, M. A., Vernooij, R. W., Valli, C., El Dib, R., … & Guyatt, G. H. (2019). Unprocessed red meat and processed meat consumption: dietary guideline recommendations from the Nutritional Recommendations (NutriRECS) Consortium. Annals of internal medicine, 171(10), 756-764.
Leroy, F., & Cofnas, N. (2020). Should dietary guidelines recommend low red meat intake?. Critical Reviews in Food Science and Nutrition, 60(16), 2763-2772.
Vernooij, R. W., Zeraatkar, D., Han, M. A., El Dib, R., Zworth, M., Milio, K., … & Johnston, B. C. (2019). Patterns of red and processed meat consumption and risk for cardiometabolic and cancer outcomes: a systematic review and meta-analysis of cohort studies. Annals of internal medicine, 171(10), 732-741.
