Red meat is considered a staple in many diets, but consuming too much of it can have negative impacts on your health.

In this article, we will explore how much red meat is too much for your health and the potential risks associated with consuming excessive amounts.

What is considered Red Meat?

Red meat includes beef, pork, lamb, goat, and game meats, such as deer and elk. These meats are considered red because they contain a higher amount of myoglobin, a protein that stores oxygen in muscle tissue, which gives the meat a reddish color.

How much Red Meat should you consume?

The American Cancer Society recommends limiting your intake of red and processed meats to no more than 18 ounces per week. This is equivalent to about four to five servings a week or roughly the size of a deck of cards.

Additionally, the American Heart Association suggests limiting your intake of red meats to twice a week and choosing lean cuts when possible. Lean cuts are those that have less marbling, such as sirloin, round, or flank steak.

What are the Risks of consuming too much Red Meat?

Consuming too much red meat has been linked to an increased risk of several health issues, including:.

Heart disease
Colorectal cancer
Type 2 diabetes
Stroke

Heart Disease

Red meat, especially when it’s high in saturated fat, can contribute to high cholesterol levels and increase your risk of heart disease.

This happens because saturated fat can raise levels of LDL cholesterol, which is often referred to as “bad” cholesterol.

A study published in the Journal of the American Medical Association found that those who consumed the most red meat had a higher risk of dying from heart disease compared to those who consumed the least amount of red meat.

The study also found that replacing red meat with healthier protein sources, such as fish, poultry, or legumes, could reduce the risk of heart disease by up to 14 percent.

Colorectal Cancer

Consuming too much red meat, particularly processed meats like bacon and hot dogs, has been linked to an increased risk of colorectal cancer.

A study published in the International Journal of Cancer found that those who consumed the most processed meats had a 28 percent higher risk of developing colorectal cancer compared to those who consumed the least amount.

Another study published in the American Journal of Clinical Nutrition found that consuming red meat on a daily basis was associated with a 20 percent increase in the risk of developing colorectal cancer.

Type 2 Diabetes

Consuming a diet that’s high in red meat has also been linked to an increased risk of developing type 2 diabetes.

A study published in the American Journal of Clinical Nutrition found that those who consumed the most red meat had a 48 percent higher risk of developing type 2 diabetes compared to those who consumed the least amount.

Additionally, a study published in the Journal of Nutrition found that replacing one serving of red meat per day with nuts, low-fat dairy, or whole grains could reduce the risk of developing type 2 diabetes by up to 35 percent.

Stroke

Consuming too much red meat has also been associated with an increased risk of stroke.

A study published in the American Journal of Clinical Nutrition found that those who consumed the most red meat had a 17 percent higher risk of developing a stroke compared to those who consumed the least amount.

Additionally, a study published in the Journal of the American Heart Association found that consuming high amounts of red meat may increase your risk of having a stroke, especially if you have other risk factors such as hypertension or diabetes.

Conclusion

Consuming red meat in moderation as part of a balanced diet can provide several health benefits.

However, consuming too much red meat can have negative impacts on your health, including an increased risk of heart disease, colorectal cancer, type 2 diabetes, and stroke. It’s important to limit your intake of red meat and choose leaner cuts when possible.

Additionally, incorporating healthier protein sources such as fish, poultry, or legumes can provide similar health benefits without the negative impacts associated with consuming excessive amounts of red meat.