Red Meat: Villain or Misunderstood?

Reading Time: 12 minutes

Musco

In high school, we used this slang term to refer to red meat.

Despite my high school’s top-rated status, students still shared typical challenges in other public boarding schools, specifically when it came to meals.

The food was what you would expect of a typical boarding school. Cabbage featured prominently, and our school cafeteria spammed it in every dish.

Our lunch and dinner menus were essentially a cabbage fest, food combos being spawned that I wouldn’t have thought was possible:

• Githeri, a beloved Kenyan staple and my mom’s favorite dish, graced with the ever-present sidekick: cabbage. Because why not add some crunch to your corn and beans?
• Rice and beans, a classic combo, but wait cabbage joins the party to keep things interesting and of course nutritious.
• Peas and cabbage, a match made in heaven.
• Oh, you ran out of beans to accompany your rice? Here, have some drenched cabbage with that.

Musco on the other hand was a prized rarity. On most days you would get one piece of beef and it wasn’t uncommon to go without it entirely due to its scarcity. This scarcity hit junior students the hardest, as senior students were always served first.

Musco was so valued that some students just showed up for it, consuming their one piece before dipping, leaving behind the ugali and our friend cabbage.

In our high school economy, Musco even became a form of currency, exchanged for favors or privileges among peers.

Looking back, it’s astonishing how little protein we consumed, especially on Musco days. It seems I consumed more cabbage during my high school years than throughout the rest of my life combined. 

We looked forward to school holidays when apart from just being out of school we would get the chance to treat ourselves to better food, Musco being on the list.

Meat holds a special place in Kenyan cuisine, offering endless possibilities from nyama choma to nyama wet fry. On holidays or during major celebrations red meat had to feature otherwise the celebration would be considered a failure.

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Red Meat

Meat has been an integral part of the human diet since prehistoric times. Early hominids and hunter-gatherers relied on hunting and scavenging large animals as a key source of energy and nutrients.

The Neolithic Revolution enabled the domestication of animals like cattle, sheep, goats, and pigs, allowing for more systematic meat production. 

Over time, selective breeding techniques have been used to improve the qualities of meat desired by producers and consumers.

Meat consumption has played a crucial role in human evolution and the development of civilizations, providing essential nutrients like protein, iron, and B vitamins. 

As societies have progressed, the global demand for meat has continued to rise, particularly in developing countries experiencing economic growth.

Nutritional Guidelines on Red Meat

The subject of red meat is controversial, to say the least in the current nutritional landscape. 

The prevailing notion suggests that red meat carries health risks. Numerous nutritional guidelines advocate for limiting red meat intake, often suggesting it be treated as a side dish rather than the main meal.

For example, the 2015–2020 Dietary Guidelines for Americans recommend restricting red meat consumption to approximately one serving per week.

Similarly, the American Institute for Cancer Research advises limiting red meat to no more than three portions per week, emphasizing the importance of incorporating plant-based foods as sources of protein.

European countries also echo these sentiments, recommending a maximum weekly intake of 500 grams of red meat, with a preference for lean cuts over fatty varieties.

Given the modest portions of Musco served during my high school days, most of the nutritional and health organizations would be happy to give my school cafeteria a resounding thumbs up.

Health Risks Associated with Red Meat Consumption

These are some of the health complications echoed about red meat consumption include:

1. Increased risk of developing cancer specifically colorectal cancer.
2. Increased risk of cardiovascular disease due to the saturated fat content in red meat.
3. Increased risk of developing type 2 diabetes.
4. Possible neurological impacts such as dementia and Alzheimer’s.

Based on the information you’ve likely encountered from nutritional authorities or even popular figures, there appears to be a growing trend steering people away from red meat. 

While reputable organizations endorse this shift and provide guidelines, some certain considerations or exceptions warrant attention.

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Not All Meat are The Same

When it comes to the world of meat, there’s a diverse array of options to choose from, each with its unique flavor profile, texture, and nutritional characteristics.

The different types of red meat include:

• Beef
• Lamb & Mutton
• Pork
• Venison
• Goat

These types of meat don’t fall in the category of red meat:

• Chicken
• Turkey
• Duck
• Goose
• Rabbit

Processed Meat

There’s also another category of meat — processed meat, which are preserved by smoking, curing, salting, or adding preservatives.

They include:

• Sausages e.g. breakfast links and patties
• Cured bacon
• Deli meats (roast beef, ham, processed turkey)
• Canned meat e.g. corned beef
• Chicken nuggets
• Hot dogs
• Salami, pepperoni, and other cured meats

These meats usually have labels indicating the preservation method or chemicals used in processing them.

Since the mid-20th century, meat-curing techniques have evolved significantly. One common practice involves adding nitrites and nitrates, which play various roles:

1. Color Enhancement: Nitrites react with myoglobin in the meat, creating nitrosomyoglobin, which gives cured meats their pink hue. Most meats in grocery stores tend to look unusually pinkish because of these compounds. 
2. Flavor Boost: Nitrites contribute to the distinct flavor found in cured meats like ham, bacon, and hot dogs.
3. Preserving Freshness: Nitrites and nitrates help prevent harmful bacteria growth. They also slow down spoilage bacteria growth, extending the shelf life of processed meats.
4. Antioxidant effects: Nitrites act as antioxidants, preventing the oxidation of fatty acids in meat products. This helps delay rancidity and off-flavors.
5. Texture Enhancement: Nitrites interact with proteins in the meat, leading to a firmer and easier-to-slice texture in the final product.

While nitrites and nitrates have a use case, there are concerns about their potential health risks. 

When exposed to high heat or acidic conditions, nitrites can form nitrosamines, which are known carcinogens. These chemicals when cooked break down, damaging cells and causing cancer — specifically colorectal, stomach, and prostate cancers.

WHO has classified processed meats as a Group 1 carcinogen, meaning there is sufficient scientific evidence that it can cause cancer. 

To give more context, processed meat is in the same league as tobacco smoking and asbestos when it comes to cancer.

Unprocessed Meat

Unprocessed versions of meat don’t have these scientific compounds added to them. 

While processed meats have a longer shelf life than unprocessed meat, the presence of these carcinogenic compounds poses a huge risk to human beings.

It’s crucial to differentiate between these two types, as they often get grouped when advising against meat consumption, unfairly implicating unprocessed meat.

WHO categorizes red meat, specifically unprocessed or uncured versions, as “probably carcinogenic,” indicating there’s limited evidence from epidemiological studies suggesting its potential to cause cancer. 

This underscores the need for further research to establish direct links, a step already taken with processed meat.

It is hard to keep track of the different types of unprocessed meat available in the market. This is important as the quality of the meat is affected by the type of feed the animal is raised on.

The main categories worth highlighting are:

• Pasture-raised: Animal raised on pasture but may be supplemented with grains.
• Organic: Animals are raised on certified organic feeds without the use of synthetic pesticides, hormones, or antibiotics.
• Grass-fed: Animals were fed grass up until slaughter and finished on grains.
• Grass-finished: Animals were raised, fed, and finished on grass up until slaughter.

Why the Labels?

Well, you eventually end up consuming what the animal eats and most of the cheap meat available on the market is from animals raised on grains.

In most developed countries, most animals are raised on grains, and to be more specific, GMO grains such as corn and soy. 

In the United States, for instance, 95% of cattle are fed grain for at least part of their lives.

Growing up in Kenya, where cattle are typically raised on open pastures, I was initially surprised to learn about the use of corn in feeding livestock.

My curiosity led me to explore why corn is used:

• Increased yields: GMO crops like corn and soybean produce higher yields. In addition to GMO feeds, these animals are laced with hormones to buff them up. A chicken breast from a grain-fed chicken is stacked, you would think the chicken was benching 225 for a living.

• Economic benefits: GMO grains reduce the necessity for pesticides, thereby lowering input costs for farmers.
• Nutritional equivalence: Multiple studies suggest that there are no significant differences in the nutritional profiles of animals raised on GMO grains compared to those raised on non-GMO feed.

The use of GMOs is a contentious issue. Although there isn’t a net nutritional difference between corn-fed beef and pasture-raised beef, for instance, the type of nutrition matters. 

Corn is rich in branched-chain amino acids, which eventually end up in the red meat that we consume.

Research suggests that the consumption of branched-chain amino acids may lead to the accumulation of fat in the liver, potentially causing insulin resistance and contributing to conditions like type 2 diabetes and obesity — conditions that have been associated with the consumption of “red meat”.

Grass-fed, Grass-finished, The No Brainer?

What makes this type of beef a healthier choice?

1. Grass-fed beef boasts a healthier fat balance, with more omega-3s for heart and brain health, and CLA to fight inflammation.
2. It’s also rich in vitamins A and E, B vitamins, and minerals like calcium and magnesium.
3. Grass-fed beef is packed with antioxidants to protect your cells and may even be lower in fat.
4. It is a natural product free of growth hormones and artificial additives.

Despite the clear benefits of grass-fed beef, many individuals still opt for grain-fed options. 

The primary reason for this is the higher cost of grass-fed organic beef, particularly in more developed nations. In the United States, grass-fed beef is $2 to $3 more expensive per pound than grain-fed beef.

Furthermore, grain-fed meats are more readily available and offer a wider variety in grocery stores compared to organic grass-fed options.

Many consumers hardly prioritize the type of meat they purchase, opting instead for convenience and affordability. 

Keeping track of whether meat is pasture-raised, organic, grain-fed, or grass-finished is just an added effort for most people.

Long story short, the quality of meat matters — not all meat are the same.

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Demographics

Argentinians annually consume more beef than Americans (73.4 kg per year vs. 26 kg). Despite this disparity, Americans exhibit higher rates of factors related to heart disease. 

It’s essential to recognize that, apart from beef consumption, Argentina predominantly raises and feeds cattle on pasture, while diets in both countries differ significantly. Therefore, factors beyond beef quality could contribute to these metabolic ailments.

The Maasai

Recently, during a trip back home, a friend and I crossed an item off our bucket list — visiting Masai Mara National Park. 

It is a must-see destination if you are visiting Kenya, particularly for experiencing safari, especially during July at the peak of the wildebeest migration.

Maasai Mara gets its name from the Maasai people, a pastoral community who were the original inhabitants of the area. They reside in the northern part of Tanzania as well. Within the park, there are designated areas where the Maasai community resides.

We visited a local Maasai community residing within the park and learned about where their cultural practices. Their diet mainly consists of milk, meat, and blood from their cattle which graze on raw pasture thus the food they eat is as organic as it can get.

Approximately two-thirds of their calorie intake comes from fat, with cholesterol consumption reaching up to 2,000 mg per day. 

Despite this diet high in fat and cholesterol, the Maasai generally have low rates of diseases associated with such dietary patterns, such as high blood pressure, high cholesterol, and heart disease.

In addition to their diet, the Maasai lead highly active lifestyles. Their nomadic way of life involves walking long distances, up to 60 km daily, and they typically eat one meal a day, usually consumed at dinner, with snacks of wild honey or tree bark.

This traditional lifestyle, practiced for generations, has contributed to the Maasai’s strength, health, and lean physique, despite consuming a diet considered unconventional by modern nutritional standards.

Compromised Groups

Although there is disparity and conflict in how nutritional guidelines tend to be laid out, there are certain groups of people widely agreed would benefit from eliminating or restricting red meat consumption.

They include:

• People with advanced kidney disease: In this scenario, the kidneys of these individuals aren’t functioning as well and it would be plausible to reduce protein consumption. Red meat is a good source of protein.
• People disposed to hemochromatosis: Hemochromatosis or iron overload is a condition in which your body stores too much iron. It is often genetic. Iron overload could lead to heart failure, liver cancer, cirrhosis, and even arthritis. Red meat is rich in iron which is essential in making red blood cells and producing certain hormones.
• Individuals with meat allergies: Severe allergic reactions, such as Alpha-gal syndrome (red meat allergy), can occur from consuming red meat, posing significant health risks.
• People with high cholesterol: Some guidelines advise against red meat consumption due to its saturated fat content, which can elevate cholesterol levels. However, recent studies have challenged the role of saturated fat in heart health, particularly that they have been scapegoated as discussed in a previous blog.

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Problems With Nutritional Studies

When it comes to research, individuals typically formulate a hypothesis and then endeavor to gather evidence that supports their hypothesis.

However, this approach often introduces bias, as researchers tend to seek evidence confirming their hypothesis while disregarding contradictory findings.

Nutritional studies are particularly susceptible to bias due to the complex interplay of factors influencing their outcomes. 

Food holds significant cultural and societal importance, leading to vested interests and contentious debates surrounding dietary choices.

Key issues in nutritional studies include:

• Limited Scope: Many studies are observational, establishing correlations rather than causations. Factors like meat quality are often disregarded, despite their potential impact on health outcomes.
• Cultural Disparities: Research predominantly reflects Western lifestyles, characterized by sedentary habits and processed diets. Extrapolating findings to traditional, more active communities can yield inaccurate conclusions. Varied dietary practices, as observed among Argentinians and the Maasai in Kenya, underscore the need to account for cultural and environmental factors in nutritional research.

• Dietary Nuances: Not all meat consumption carries the same health risks. Studies often fail to differentiate between processed and organic, grass-fed options, leading to misleading generalizations.
• Conflicts of Interest: This occurs particularly when food corporations sponsor research on specific topics. Often, such studies yield results that align with the interests of the sponsoring corporations, potentially influencing the conclusions drawn by scientists.

Addressing these challenges requires a nuanced understanding of dietary patterns, rigorous study designs, and recognition of cultural diversity in nutritional practices.

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Conclusion

So is red meat bad for you?

The answer isn’t straightforward. Studies to establish a direct link between red meat consumption and health outcomes are still being conducted, and current evidence is inconclusive.

Rigorous trials that consider factors like the type and quality of meat, individuals’ lifestyles, and overall diets are crucial for generating robust evidence. 

Currently, much of the available evidence is based on correlation and observational studies, which may overlook important data or selectively interpret findings.

To answer the question, unless you fall into the compromised categories discussed above, grass-fed grass-finished red meat is the best option especially if you reside in places like the US or Europe, and grass-fed or grass-finished labels mean something to you.

Even if you don’t, if you exercise regularly, maintain a clean diet, rest, and get enough sleep you won’t miss out on not having grass-x meat.

Ultimately, it’s a matter of doing the best you can to make informed decisions that guarantee your well-being.