In Western societies, red meat is often associated with robust good health. This assumption has been challenged by many dietitians and other health care professionals over the years as well as vegetarians, but in the majority of households, meat remains the main dish in most meals. A new Harvard University study and other recent studies suggest that red meat poses a number of health risks, including the risk of dying young. Is it time to make meat a side dish or eliminate it altogether?
The prestigious Journal of the American Medical Association recently published a study conducted by Harvard researcher Frank Hu and his team in its online publication, Archives of Internal Medicine. The study followed the eating habits of over 37,000 men over a 22 year period and over 83,000 women over a period of 28 years. Dr. Hu summed up the results of the study with these words, as reported in a story in the Sydney Morning Herald: "This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death."
More Evidence that Red Meat May Lead to Premature Death
As large as this study was, an even larger study conducted by the American Association of Retired Persons (AARP) reached the same conclusion. This study, also published in the Archives of Internal Medicine in an article titled Meat Intake and Mortality, traced the eating habits of over half a million individuals aged between 51 and 71 through an extensive food frequency questionnaire. In order to obtain the best results, factors such as family histories of cancer, smoking, alcohol consumption, obesity, fruit and vegetable consumption and others were also taken into consideration.
This study looked at red meat, white meat and processed meat consumption, coming to different conclusions about each. According to lead author Rashmi Sinha:
- Red meat consumption suggested "an overall increased risk of total, cancer, and CVD mortality, as well as all other deaths in both men and women."
- White meat consumption suggested "an inverse association for total mortality and cancer mortality" and a slight increase in risk of cardiovascular disease (CVD).
- Processed meat consumption showed "an overall increased risk of total, cancer, and CVD mortality, as well as all other deaths in both men and women."
All of these conclusions were drawn from a comparison of the highest consumption quintiles (groups) versus the lowest quintiles.
These are just two recent studies that strongly indicate that high levels of processed and red meat consumption are associated with increased risk of death and disease. While moderate or occasional meat consumption may not pose a health hazard, it is worth noting that, according to the Sydney Morning Herald article cited above, "substituting nuts for red meat lowered total mortality risk by 19 per cent, while poultry or whole grains lowered the risk by 14 per cent and fish did so by 7 per cent."
"Moderation in all things" is always good advice, but when it comes to red meat and processed meats that may contain artificial ingredients and meat by-products, better advice may be to take these in greater moderation than other food sources. Instead of making red meat the main course, consider it, as many societies do, an occasional side dish or consult a nutritionist and follow a healthy diet that promotes long life and good health for you and your family.
