So, Yahoo and Good Morning America had another attention grabbing headline this week regarding red meat.  Apparently, even looking at a cow will increase our chances heart disease and cancer – and thus, an early death. 

The study that the article on Yahoo was based on was published online in the Archives of Internal Medicine by a group of researchers at Harvard.  The study looked at two prospective cohort studies of over 173,000 men and women.  All of the participants were health care providers (including nurses).  The results indicated between 13% and 20% risk of death for 1 serving per day of unprocessed and processed red meat respectively.  (Processed meat, in this study, referred to foods such as bacon, sausage, and hot dogs.  A serving is typically 3-4 ounces.)  What the article did not mention was that the results also indicated persons with higher intake of red meat also were not physically active, have a higher BMI, smoked and drank alcohol.  The researchers also observed that higher intake of red meat was associated with higher overall calorie intake among the participants.

The conclusion of the study, which was echoed in commentary by Dr. Dean Ornish, is that substituting red meat with a more plant-based diet (fruit, vegetables, nuts, legumes, whole grains, low fat dairy, and also fish or chicken) significantly reduces the risk of disease and death.  One should note that the study found associations, not cause and effect for the inclusion of one daily serving of red meat.

So, what should the Average Joe do with this info?  Swear off red meat forever?  Not necessarily.  Yes, we know that large intakes of saturated fats, found in animal products and especially high in red meat, is related to increase risk of cancer and heart disease.  But, we can include all things in moderation.  Choosing lean red meat, including sources such as buffalo and emu, is a wiser choice.  Limiting portion sizes of red meat, increasing intake of plant-based foods, exercising most days of the week and keeping your BMI below 30 are good ways to reduce your risk.  Substituting red meat with fish and poultry are also options.  Following these recommendations may decrease risks of death up to 78%, according Dr. Ornish.

There is also a movement called Meatless Mondays (www.meatlessmondays.com) that encourages people around the world to start the effort of consuming less red meat with just one day a week.  Take a look at the website for recipes and meal ideas, in addition to how this may help your health and the planet.

Sources: Reinberg, S. Red meat can be unhealthy, study suggests.  Yahoo/Good Morning America/HealthDay. March 12, 2012.

Pan, A et al.  Red meat consumption and mortality. Archives of Internal Medicine.  Online First – March 12, 2012.

Ornish, D. Holy cow! What’s good for you is good for our planet. Archives of Internal Medicine. Online First – March 12, 2012.

www.meatleassmondays.com