Meat-eating has been connected with masculinity for a long time in Western countries. There are even studies on what drives the meat-masculinity link. Between the continued popularity of the “Carnivore Diet” and the meat-forward new Dietary Guidelines for Americans, you might be wondering if the science on meat-eating has changed recently. Here’s the latest on red meat and health, and practical ways to manage meat in your diet.
What Does Meat Bring to the Table?
Overall, meat has a lot of good nutrition going for it. It contributes essential nutrients including protein, minerals (such as iron, zinc, selenium, and phosphorus), vitamins (A and multiple B vitamins), and bioactive compounds such as creatine. A recent systematic review article found that, in general, meat-eaters are more likely to have high intakes of protein, some B vitamins, and zinc. However, they are also more likely to have inadequate consumption of nutrients prevalent in plants (such as fiber, polyunsaturated fats, vitamin E, folate, and magnesium). Meat is also a major source of saturated fat.
Meat and Health
Decades of research show an association between red meat, processed meat, and higher risk for certain diseases. Saturated fat, and its impact on cholesterol levels, used to be considered the main connection between meat consumption and disease. However, as science has evolved, there appears to be more to it. For example, researchers now recognize the gut microbiome’s response to a diet high in meat as an important factor. Another is the overall nutritional impact of eating a meat-heavy diet compared to one with plentiful plant foods. Here are some recent findings in the areas where meat appears to have the most detrimental impact on health:
Cardiovascular Disease. A 2023 meta-analysis of nine studies found that eating unprocessed red meat correlates with a significant increase in total stroke incidence. Eating greater amounts of meat was also found to increase cardiovascular disease in people aged 65+ in the U.S. And a large study in the UK followed participants’ consumption of processed meat for up to 30 years. It found that for each 50g increase (slightly less than 2 oz), risk of heart disease increased by 18%. In comparison, for unprocessed red meat, that 50g increase boosted heart disease risk by 9%. There was no clear link between eating poultry and cardiovascular disease risk.
Type 2 Diabetes. There was a large study in 2024 that included subjects from 20 different countries. Its findings suggest that greater consumption of unprocessed red meat, processed meat, and poultry increases risk for type 2 diabetes. However, controlled clinical trials have not shown a clear link. Still, the American Diabetes Association recommends eating patterns that emphasize seafood and plant proteins instead of red and processed meat. These include a Mediterranean-style eating pattern, a vegetarian diet, or plant-forward, lower-fat meal plans.
Colorectal Cancer. A 2022 study compared cancer risks of regular meat-eaters to low meat-eaters for 11 years. (Regular = people who eat meat, processed meat, and poultry more than five times per week. Low = those who eat meat products five or fewer times per week.) Compared to the regular meat-eaters, being a low meat-eater correlated with a lower risk of all cancers—including colorectal cancer. Colorectal cancer is the second leading cause of cancer death in the U.S. According to the International Agency for Research on Cancer, both unprocessed red meat and processed meats likely cause cancer. And the risk increases with the amount of meat consumed.
Differences Between Red Meat and Processed Meat
Red meat refers to mammalian muscle meat, such as beef, lamb, pork, veal, venison, and goat. Processed meat has been salted, smoked, fermented, cured, or otherwise treated to flavor and preserve it. Examples of processed meats include hot dogs, deli meats of all kinds, sausages, canned meats, and ham.
Some of the health impacts of eating meat focus more on processed meat than red meat. This could be due to their higher salt content or the synthetic ingredients in processed meats, such as nitrates and nitrites. The Guiding Stars meat algorithm takes the presence of added sodium, added sugar, and additives like these into consideration. And it debits those products that include one or more of them.
Meeting Protein Needs With Less Meat
Men may be eating more protein than they really need. Most American adults meet the Recommended Dietary Allowance for protein, and males age 19 – 60 generally exceed that amount. What’s more, protein needs can be easily met with a combination of animal foods and plant foods. And this holds true even for those who might need more protein than the average person, such as athletes.
To get meat’s nutritional benefits without adding risk for chronic disease, mix up your protein sources and decrease meat overall. You don’t need to eliminate meat completely (unless you want to do so). Here are our top tips for being more choosy about the amount and types of meat on your plate:
- When shopping for meat, prioritize whole-muscle meat and poultry instead of processed meat items.
- Look for Guiding Stars-earning meat items to help you select the most nutritious options.
- Reduce your red meat consumption gradually. Swap out one or two servings of meat per week with fish, seafood, and poultry instead.
- Avoid buying fresh or frozen meat items that have added breading or include added solutions for weight-retention or flavoring.
- Aim to have a couple of meatless dinners per week. There are plenty of plant proteins that are delicious, nutritious, and usually less pricey than meat. And Guiding Stars has lots of Star-earning, satisfying vegetarian recipes.