4 Reasons Cutting Back On Red Meat Could Change Your Health

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While enjoying a juicy burger or a perfectly seared steak can be incredibly satisfying, you might want to think about cutting back on red meat or eliminating it entirely for a healthier lifestyle.

Research shows that reducing red meat consumption can help lower inflammation, aid in weight management, and significantly decrease the risk of developing metabolic disorders such as diabetes, high blood pressure and obesity.

Read on to see if eating less red meat might be right for you.

1. It can lower inflammation in the body. 

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According to WebMD, reducing your intake of red meat can help lower inflammation in the body, which is a major factor in conditions like high blood pressure, heart disease, and Type 2 diabetes. Inflammation is a natural response to illness, injury, or harmful substances like germs or toxins. While inflammation is essential for healing, eating red meat, especially processed meats like bacon, deli meats, and hot dogs, can worsen it. Red meat, including beef, pork, and lamb, is high in saturated fats, which can trigger inflammation.

Studies also show that consuming too much processed food and refined grains can negatively impact gut health, leading to serious issues like cancer. The World Health Organization has found strong, though limited, evidence linking red meat consumption to colorectal cancer, and there is also some evidence connecting it to pancreatic and prostate cancers.

On the other hand, a plant-based diet can promote healthy gut bacteria, helping to fight inflammation. Foods rich in fiber, particularly those from plants, encourage the growth of beneficial bacteria that reduce inflammation and lower the risk of inflammatory diseases, according to WebMD.

2. It can reduce the risk of early mortality.

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While death is inevitable, we can make healthy choices to help us live a longer and healthier life. A 2012 study, which followed almost 24,000 people over several years and tracked their eating habits, along with other health factors like body weight, physical activity, and smoking, found that limiting red meat could drastically boost longevity.

In the fascinating study, researchers found that people who ate the most red meat, both unprocessed (like beef and lamb) and processed (like bacon, sausage, and hot dogs), had a higher risk of dying from various causes, including heart disease and cancer. Specifically, for each extra serving of unprocessed red meat eaten daily, the risk of death went up by 13%, and for processed red meat, the risk increased by 20%.

Notably, the study showed that replacing red meat with healthier options, like fish, poultry, nuts, or whole grains, could lower the risk of death by 7% to 19%. The researchers estimated that if everyone ate less than half a serving of red meat per day, many deaths could have been prevented, particularly 9.3% of deaths in men and 7.6% in women. In simple terms, the study suggests that cutting down on red meat and swapping it for healthier foods could significantly lower the risk of dying from heart disease, cancer, and other causes.

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3. A low red meat diet filled with fresh fruits, veggies and fish can reduce the risk of Type 2 diabetes and high cholesterol.

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Black people in particular are at a greater risk of developing metabolic disorders like Type 2 diabetes and high cholesterol due to higher rates of obesity in the community. When you eat a diet high in red meat, you could be putting yourself at risk of developing these conditions. 

In a 2023 study by the Harvard School of Public Health, researchers analyzed health data from 216,695 participants across the Nurses’ Health Study (NHS), NHS II, and the Health Professionals Follow-up Study (HPFS). Participants’ diets were assessed using food frequency questionnaires every two to four years, over a span of up to 36 years. During this period, more than 22,000 participants developed Type 2 diabetes.

The study found a strong link between red meat consumption, both processed and unprocessed, and an increased risk of Type 2 diabetes. Participants who consumed the most red meat had a 62% higher risk of developing the condition compared to those who ate the least. Each additional daily serving of processed red meat was associated with a 46% higher risk, while each additional daily serving of unprocessed red meat was linked to a 24% greater risk.

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The researchers also explored the effects of substituting red meat with other protein sources. They found that replacing one daily serving of red meat with nuts and legumes was associated with a 30% lower risk of Type 2 diabetes, while substituting it with dairy products led to a 22% lower risk.

Unprocessed red meats like beef, pork, and lamb are high in saturated fats, with foods like hamburgers, fried items, ribs, chops, and roasts containing the highest amounts. WebMD advises that saturated fats should make up less than 10% of your daily calories. If you’re still craving meat, opt for leaner, skinless cuts. Stick to the recommended 3-ounce portion size and choose lean cuts like sirloin, pork loin, or filet mignon. To further reduce your risk, pair red meat with cholesterol-lowering foods such as eggplant, nuts, fish, okra, whole grains, apples, and grapes, as recommended by Harvard.

4. It can also help with better weight management.

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Ditching or limiting red meat for a healthier diet can also aid with weight loss. A 2018 study explored whether a diet rich in plant-based foods and low in animal-based foods could help reduce the risk of insulin resistance, prediabetes, and Type 2 diabetes. Researchers analyzed data from 6,798 participants in the Netherlands as part of the Rotterdam Study. They used a plant-based dietary index to assess how closely participants followed a plant-based versus animal-based diet. Over five to seven years, the study tracked health outcomes, including insulin resistance, prediabetes, and Type 2 diabetes.

The findings showed that participants who consumed more plant-based foods had lower levels of insulin resistance and a reduced risk of developing prediabetes and Type 2 diabetes. Specifically, for every 10-point increase in the plant-based diet score, there was a noticeable reduction in insulin resistance and a lower risk of both prediabetes and Type 2 diabetes. Even after accounting for body mass index (BMI), the benefits for insulin resistance and Type 2 diabetes risk remained significant, though the effect on pre-diabetes risk was no longer noticeable.

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In simpler terms, eating more plant-based foods and fewer animal-based foods was associated with a lower risk of insulin resistance and Type 2 diabetes, supporting the idea that a plant-based diet can help prevent these conditions. 

Additionally, eating less red meat and more fiber-rich foods from whole grains, raw fruits, and vegetables can lead to more frequent trips to the bathroom, helping to improve digestion. This is because fiber helps soften stool by pulling water into the colon, making bowel movements easier and digestion more stable, which can help to fast track weight loss. 

Will you be giving up red meat this year? Tell us in the comments section. 

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