Red meat consumption has experienced a gradual decline, which experts believe may actually be a positive development. According to data from the 2023 U.S. Livestock and Poultry Outlook by the U.S. Department of Agriculture (USDA), total red meat and poultry production is expected to drop to 106.9 billion pounds, marking its first decrease since 2014. Agricultural Economic Insights also reports that the average American consumed over 59 pounds of beef in 2022, a significant drop from the 86 pounds consumed annually in the 1970s.
However, despite this decline, current statistics provided by the USDA’s Food Availability and Consumption indicate that the typical American consumes approximately 40% more meat, eggs, and nuts than the recommended amounts. Given recent research highlighting potential health risks associated with meat consumption, it raises the question of whether it is necessary to limit or even eliminate beef from one’s diet. Experts weigh in.
So, what’s the deal? Numerous studies conducted over the years have found a link between beef consumption and various chronic conditions. A recent study published in The American Journal of Clinical Nutrition suggests that consuming two servings of red meat per week may increase the risk of developing type 2 diabetes. Furthermore, the study found that consuming more than two servings per week further elevated this risk. Researchers from the Harvard T.H. Chan School of Public Health also discovered that substituting plant-based proteins like beans and nuts for meat was associated with a reduced risk of type 2 diabetes.
Other research has also pointed to the impact of red meat on heart health. Investigators at the American Heart Association found that chemicals produced in the gut after consuming red meat significantly contribute to an increased risk of heart disease. A 2021 meta-analysis revealed that both red meat and processed meat were associated with higher risks of various types of cancer, including breast, colon, and lung. Additionally, findings from a large-scale study conducted by researchers from the University of Oxford indicate that higher intakes of beef and processed meat correlate with a greater risk of coronary heart disease.
Furthermore, there is the added concern of foodborne illnesses associated with ground beef. Large outbreaks of illnesses linked to ground beef have become more frequent in recent years, with Salmonella outbreaks alone causing more illnesses and hospitalizations since 2016 than all beef-related Salmonella outbreaks in the previous 36 years, according to the Centers for Disease Control and Prevention.
So, should you be worried? According to expert opinions, this latest research on red meat and type 2 diabetes is not particularly surprising. Diets high in saturated fats have long been known to increase the risk of insulin resistance, a contributing factor to type 2 diabetes. However, the results of these studies only show an association and not a direct causal relationship. Many other factors can also impact the risk of developing type 2 diabetes.
Registered dietitian nutritionist Erin Palinski-Wade notes that an increased intake of red meat can often mean an increased intake of ultra-processed foods and high-fat animal meats, coupled with a reduced intake of dietary fiber. All these factors contribute to an increased risk of type 2 diabetes. Lisa Young, a registered dietitian nutritionist and adjunct professor of nutrition at New York University, adds that isolating the effects of a specific food on the body can be challenging in nutritional research, as it is likely a combination of dietary patterns that contribute to the overall risk.
What can you do? If you’re concerned about your blood sugar levels and cardiovascular health and want to reduce your red meat consumption, Young suggests starting by limiting the number of beef-centered meals per week and adjusting the portions on your plate. By making meat one-quarter of your dish and focusing on produce and healthy starches as the mainstay, you can significantly reduce your intake of red meat.
Palinski-Wade recommends adding more fiber to your diet by incorporating plant-based proteins like beans, nuts, and seeds. Additionally, increasing your intake of fruits and vegetables can have a positive impact on your overall health. When choosing red meat, opt for leaner cuts instead of higher-fat ones. Grass-fed beef is also a more favorable option due to its fatty acid profile.
To minimize the risk of foodborne illnesses, the U.S. Department of Health and Human Services advises investing in a food thermometer. Cooking beef, as well as other meats like bison, veal, goat, and lamb, to an internal temperature of 145℉ (followed by a rest time of three minutes) ensures they are safe to consume. Ground beef and sausage should reach a temperature of 160℉. It is also crucial to keep cooked or ready-to-eat foods separate from raw meat to prevent cross-contamination.
Ultimately, completely eliminating burgers and steak from your diet may not be necessary. Young emphasizes that a balanced approach is key, and having 3 to 4 ounces of red meat once a week is unlikely to be problematic. It’s more about overall dietary practices. Palinski-Wade suggests considering red meat as a less frequent protein choice and incorporating leaner proteins like fish, white-meat poultry, and different plant-based options to lower the overall health risks.
