Is eating red meat bad for your health?

The article was professionally consulted by Doctor Tran Quoc Tuan - Head of the ICU - ICU - Emergency Resuscitation Department - Vinmec Phu Quoc International General Hospital

Many people believe that red meat is an unhealthy food that should be avoided. Is eating red meat so harmful to health? Why shouldn't you eat a lot of red meat?

The answer to heart disease is very clear, yes, why shouldn't you eat a lot of red meat? Some types of red meat are high in saturated fat, which increases blood cholesterol levels. If LDL cholesterol levels are high, the risk of cardiovascular disease also increases. As for cancer, the link with red meat is not clear, but according to many studies, red meat has the ability to increase the incidence of cancer, especially colon cancer.
A recent study by the National Institutes of Health (NIH) and the American Association of Retired Persons (AARP) of more than 500,000 older adults concluded that owners People who ate red and processed meat for more than 10 years had a lower life expectancy than those who ate less. Those who ate 4 ounces of red meat (~113.40 g) per day were more likely to die from cancer or cardiovascular causes than those who ate the least, just 0.5 ounces (~14.18 g). ) per day (however the magnitude of the increased risk was assessed to be minimal).
Many other studies have also shown a similar association, such as another study of 72,000 women for 18 years also found that those with a European-style diet (high in red meat) , processed meats, desserts, refined grains, chips) have higher rates of cardiovascular disease, cancer, and death from other causes.
After a comprehensive and systematic review of studies, in 2007 the World Cancer Research Fund and the American Institute for Cancer Research concluded argue that red or processed meat is associated with certain types of cancer and the evidence is convincing enough to link red and processed meat with colorectal cancer; The association with some other cancers (lung, esophageal, stomach, pancreatic, endometrial) is limited but not impossible.

Why should you eat less red meat? Is it the cause of cancer? The exact cause is still unknown, but many aspects are still being studied to determine, including:
Saturated fat, which is linked to colon and breast cancers, as well as cardiovascular diseases. Carcinogens form during the cooking of red meat. The heme iron found in meat is what can produce compounds that damage cells and lead to cancer.

Red meat is a rich source of iron. Iron is a trace element that many adolescent girls as well as women of childbearing age are deficient in. The heme iron in red meat is very easily absorbed by the human body. Red meat is also rich in vitamin B12 and zinc.
Besides, red meat is one of the types of meat, so the main ingredient that people absorb from it is protein, and beef (the most iconic red meat) is a food that not only provides energy quantity but also many different nutrients (a 3-ounce ~ 85.05 g serving of lean beef contains only 180 calories but comes with more than 10 different nutrients).

Pork is red meat. The color of meat (red meat or white meat) depends on the amount of myoglobin (a protein) present in the meat. Pork is classified as red meat because it has a higher myoglobin content than chicken and fish.

The answer is yes. Red meat is an important source of nutrients, and it will only be a matter of how each individual's diet is to calculate the appropriate amount to eat. Typically, a person needs between 5 and 6.5 ounces (~141.75 - 184.27 g) of protein each day from a variety of sources, including lean meats, seafood, and nuts.
According to advice from the American Academy of Cancer Research, each person should consume no more than 18 ounces (~510.29g) of cooked red meat per week, and processed meats should be avoided, for example. such as hot dogs, cold cuts, bacon, ... because they increase the risk of colon cancer.

The best red meat should use lean meat. Meat is considered lean if each 3-ounce (~85.05 g) serving contains less than 10 g of total fat, where saturated fat is equal to or less than 4.5 g and less than 95 mg of cholesterol.

Beef from grass-fed cows is leaner than beef from grain-fed cows, so the total fat and saturated fat content is lower. However, the difference between them is not too significant.

Any type of meat (including red meat, poultry, fish) that undergoes high-temperature cooking can produce compounds that increase the risk of cancer. These substances are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
Therefore, you should not cook meats at too high a temperature, should not let the meat burn, if you want to grill meat, you should remove the fat before grilling, during the grilling process, turn the meat over and grill with additional ingredients. vegetable material so as not to use too much barbecue.
Diet greatly affects your health. When the body appears abnormal and there are suspicions of cancer, you should go to a reputable medical facility for examination and accurate diagnosis. Currently, Vinmec International General Hospital provides cancer screening packages with high accuracy.

Reference source: webmd.com/ healthline.com