Landmark findings: A National Institutes of Health (NIH)-AARP study of about 500,000 adults ages 50 to 71 found that those who ate the most red meat (five ounces daily, on average) had a 30% higher risk for death—mostly from heart disease or cancer—than those who ate the least (two-thirds ounce daily, on average). Those who ate the most processed meat (about one-and-one-half ounces daily) had a 20% higher risk for death than those who ate the least.
In addition, researchers who analyzed data from the Women’s Health Study (of about 37,000 women) found that those who ate at least five servings of processed meat (mostly bacon and hot dogs) a week for nine years were 38% more likely to develop diabetes than those who had less than one serving weekly.
Yet scientists point out that it is possible that other factors were responsible for the meat eaters’ increased health risks. For example, people who eat little meat may eat large amounts of fruits and vegetables, and those nutrients—not the lack of meat—may be what protects them against heart disease.
Ultimately, you don’t have to swear off meat entirely to have a healthful diet. But before you sharpen the steak knives, consider these six secrets to enjoying meat while staying healthy…
1. Choose wisely. When shopping for red meat, opt for lean cuts. If possible, choose meat from cattle that are “range-fed”—that is, the animals roam the range and are not confined to small spaces, and they eat grass instead of grain meal.
Animal meat takes on characteristics of the foods eaten by the animal. For example, the muscle tissue of grass-fed animals has levels of beneficial omega-3s that are 10 to 15 times greater than the levels found in grain-fed animals. Plus, the physical activity that occurs with range-fed animals changes the composition of the animals’ fat.
Important: Labeling guidelines have been hotly debated in recent years. Many food scientists believe that guidelines have been diluted. For instance, a package labeled “grass-fed” may mean the animal ate grass for only part of its life. In terms of best nutritional value, I recommend meat that is lean and, ideally, range-fed.
Also important: If the meat is marbled or has a large rind of fat, keep looking. Best choices include filet mignon and “loins,” such as sirloin and tenderloin, instead of rib eyes, which usually are fattier.
2. Buy meat directly from farms if possible. There are farms across the US that sell range-fed meats. To find a supplier of such meat, consult the Web site www.EatWild.com, owned and operated by Jo Robinson, a journalist who has investigated the differences between animals raised in feedlots and range-fed farms for nearly a decade. You can search a detailed map of your state, not only for local farms, but also for local markets, stores, restaurants and buying clubs that sell range-fed meats. These meats may cost two or three times more than supermarket meats.
3. Eat whole instead of processed meats. Avoid bacon, bologna, deli meats, hot dogs, pepperoni, salami, Spam, canned hash, sausages and other processed meats. These products have little nutritional value and are full of additives, fats, preservatives and salt. Instead, buy the leanest whole meats you can find and season them.
4. Prepare meat wisely. When proteins in meat (found not only in red meat but also in fish, pork and poultry) are exposed to high heat, the carcinogen heterocyclic amine (HCA) forms from a chemical reaction among amino acids (protein building blocks), sugars and creatine (found in muscles).
To avoid this risk, reduce gas heat from high to medium and avoid grilling for long periods of time (the browner the meat, the more likely that HCAs are present). Grill meat over embers instead of flames. Check the meat temperature with a thermometer. Remove beef, pork and lamb from the grill at 160°F, and chicken and hot dogs at 165°F.
One study found that marinating meat for 40 minutes before grilling reduced HCA production by 92%.
Key marinade ingredients: Apple cider vinegar, garlic, lemon juice, mustard, olive oil, salt and spices—especially of the antioxidant-rich mint family (thyme, basil and oregano). Reduce the amount of time meat is high-temperature grilled by first heating meat in the microwave. Or instead of grilling, try baking, roasting or stir-frying, all of which create fewer HCAs.
5. Reduce saturated fat intake elsewhere in your diet. It is primarily the saturated fat in red meat that increases blood levels of cholesterol and, therefore, risk for heart disease. If you wish to continue eating red and processed meats (even in limited amounts), reduce your intake of other sources of saturated fat in your diet (such as sour cream, butter and whole dairy products). Generally, you want to limit saturated fat in your diet so that it makes up 10% or less of your total daily calories.
6. Limit meat consumption. Aim to eat no more than an average of one ounce of red meat per day and no more than one ounce of processed meat per week. Keep in mind that red meat includes pork as well as beef.
Also helpful: If you crave the texture of meat, consider replacing some or all red and processed meats with white meat (whole lean chicken, turkey and fish). Fish, in particular, has higher levels of heart-healthy omega-3 fatty acids than red and processed meats.
A surprising finding of the NIH-AARP study described earlier is that regular consumption of white meat did not increase risk of dying at all. In fact, those who ate the most white meat actually had a lower risk of dying than those who ate the least.
