It can be very hard to decipher the truth about red meat with the conflicting information that we see. Red meat does have good nutritional value.
First of all, red meat (like beef, bison, game and lamb) is a good protein source, containing all the essential amino acids; beef also contains nutrients such as iron, zinc, selenium and vitamin B12, all important for our health. It also contains two types of fat: saturated fat, which we need to limit, and monounsaturated fat (the same type as in olive oil) shown to improve cholesterol levels. These fats seem to provide a good balance in unprocessed red meat.
Studies in which subjects eat red meat inside a healthy diet full of plant-based foods show nutritional benefit from the red meat. Other studies containing red meat inside a generally unhealthy diet (the Standard American Diet) show increases in heart disease and some cancers.
So what does all of this information tell us?
First, red meat should be mainly unprocessed and lean, like beef, pork, lamb or game, in cuts of flank, sirloin, tenderloin, chops, roasts or ground (limiting processed meats like sausage and luncheon meats).
Second, our diet should be at least 75 percent plant-based and maximum 25 percent from animal sources.
Third, portion size is key. An appropriate portion size of meat is 3-5 ounces based on our calorie needs.
Fourth, reduce grilling time by precooking and/or marinading meats and not over-cooking to well-done (this limits HCAs from forming).
Fifth, use other sources of protein throughout the week like poultry, fish, eggs, beans and legumes.
So the healthiest way to enjoy some red meat: moderation… and always Include those leafy greens, fruits, other vegetables, high fiber whole grains and legumes.
