THE TRUTH ABOUT RED MEAT

ACCORDING TO CONVENTIONAL THINKING, EATING RED MEAT SETS YOU UP FOR HEART DISEASE, CANCER AND AN EARLY GRAVE. IS THIS ALARMIST AND OUTDATED OR IS THERE REAL CAUSE FOR CONCERN?

Should you stay away, or does your body really need it?

There is no single perfect diet, says Chris Kresser, a globally recognised leader in Paleo nutrition and functional medicine. But, he adds, ‘An impartial review of the evidence reveals the truth about red meat: it’s one of the healthiest foods you can eat. If we look through the lens of evolutionary biology, archeology, medical anthropology and biochemistry, we can derive core principles of nutrition that apply to all human beings.’

In terms of nutritional value, red meat is good for us – it contains high amounts of vitamins, minerals and essential amino and fatty acids.

B12

Meat is a rich source of vitamin B12, which is vital for the body. B12 is also found in white meat (and seafood such as sardines, tuna, salmon and clams), but red meat has significantly more. A recent study assessing B12 status found that 92% of vegans and 77% of vegetarians were deficient in B12, compared to just 11% of meat eaters. A B12 deficiency can lead to premature ageing, cancer,

neurological disorders, cardiovascular disease and infertility. If a fully plantbased diet is your personal choice, be sure to supplement appropriately to avoid deficiencies that can eventually lead to poor health.

IRON

Red meat contains primarily haem iron, a form of iron that is absorbed and utilised by your body much more efficiently than the non-haem iron found in plant foods. Iron deficiency can affect your energy levels and concentration. Other symptoms are paleness, shortness of breath, headaches and restless legs. Iron is particularly important for women who are pregnant or trying to get pregnant, as iron is crucial for the growth and development of the baby’s brain.

VITAMIN D

The form of vitamin D found in red meat is assimilated much quicker and more easily than other dietary forms of vitamin D. Vitamin D deficiency is very common. Those who are most at risk are the elderly, overweight, dark skinned people as well as people who don’t go outdoors much or who always apply sunscreen. If you want a strong immune system that can fight off viruses and illness-causing bacteria, you need good levels of vitamin D.

ZINC

Red meat is an excellent source of zinc, and the zinc in red meat is highly bioavailable. If you’re not getting enough zinc in your diet, you may experience symptoms such as hair loss, lack of alertness, slow healing of injuries and a reduced sense of taste and smell. Zinc helps to create DNA and regulates how genes express themselves. For optimal health and to avoid disease, we need our good genes switched on (expressed) and the bad ones switched off.

Sure, you can get B-vitamins, vitamin D and most of the trace minerals from eating white meat, but it’s the vitamin B12, iron and zinc levels that set red meat apart. Red meat is also rich in other important nutrients such as creatine and carnosine. Non-meat eaters are often deficient in these nutrients, which can affect muscle and brain function.

The quality difference

Sadly, the meat we eat today isn’t what it used to be when animals roamed free and ate grass. Animals are now bred and raised in cramped, unnatural environments and fed food, such as grain, that they’re not designed to eat. This makes them fat, sick and stressed. Giving them antibiotics keeps them going, while hormones make them grow quickly for slaughter. In the past, traditional farming methods ensured the meat we ate was healthy, the environment kept intact and the soil fertile.

Fortunately, there are still some ‘old school’ farmers out there. Choose meats from grass-fed and free-range animals if possible, even if it means re-prioritising your household budget. It might be slightly more expensive but the meat is free of antibiotics and hormones, and nutrient levels are higher than conventional factoryfarmed meat. Omega-3 levels, for example, are five times higher in meat from grass-fed animals than from those that are grain-fed. Conjugated linoleic acid (CLA), a fatty acid thought to assist with weight loss by increasing the breakdown of body fat, can be found in abundance in grass-fed meat. Studies also suggest that CLA may reduce the risk of heart disease, type 2 diabetes and cancer.

PROCESSED MEAT

What about processed meats like sausages, bacon, ham and polony?

Many of the observational studies found processed meat was associated with an increased risk of heart disease, cancer and diabetes. But bear in mind: the meat used for many processed products is usually from factory-farmed animals that have been fed GMO corn laced with pesticides. It then goes through various processing methods where other potentially nasty ingredients are added. Not all processed meats are created equal though – pink polony is very different to Parma ham.

Chris doesn’t believe modest consumption of cured or processed meat poses a significant health risk provided you are nurturing your gut microbiome, eating nutrient-dense real foods and exercising. A big- picture view of diet and lifestyle is important when evaluating the results from various studies.

The take-home message? Feel free to enjoy a tasty steak or lamb chop! As long as you eat quality red meat (ideally from grass-fed animals), cooked in a healthy way, and you add a good quantity of veggies (preferably organic), you are giving your body what it needs to thrive.

‘An impartial review of the evidence reveals the truth about red meat: it’s one of the healthiest foods you can eat.’ CHRIS KRESSER