The Meat of the Matter

The red meat association with colon cancer has gained acceptance in the public health community in the last few years. The most established causal link is related to processed meats and eating meats that have been grilled at extremely high temperatures as in both cases chemical agents are created and are hazardous to the body. With colon cancer there is also a synergistic effect with a diet low in fibrous foods. There does continue to be some debate over colon cancer causation.

What has been less challenged is the deleterious effect of saturated fat in red meat, especially in regards to heart disease. A study recently published in the journal of the American Heart Association found that consumption of red meat itself did not correlate to new cases of coronary heart disease. However, there WAS a significant relationship between processed meats and heart disease and possibly diabetes as well. The concern is related to both nitrates and sodium. A high salt diet, especially as it can lead to hypertension, is damaging to artery walls and that damage - inflammation for example, can lead to plaque buildup. Processed meats include lunch meat, bacon and sausage. What did not bear out as a risk factor was eating a steak for example. However, saturated fat does increase caloric density. For that reason, serving size and frequency of consumption must be moderated. The serving size is 3-4 ounces and the frequency is just a few days a week at most. Saturated fat is a problem as is overconsumption of any nutrient which can lead to obesity and the host of problems that involves.

Take home message is that though red meat intake may not be as severe a threat as once thought, it is still something that should be moderated.

The research was one that reviewed over 20 other studies for outcomes based on the food histories of the persons involved. It is not a controlled experiment or clinical trial so the force of the conclusion is somewhat diluted. You can see the abstract of the study here.

Remember also that the AHA has many great resources on its website, including guidance to prevent heart disease in what it calls the Simple Seven.