Do you enjoy the taste of a steak hot off the grill but worry about the health effects of eating red meat? As you probably already know, a great deal of controversy surrounds the issue of whether eating red meat is bad from a health standpoint. Red meat is a significant source of protein and if you buy a lean cut, it’s not always high in calories and fat. Is red meat unhealthy or have the dangers of red meat been exaggerated?

There are several health issues when it comes to the health effects of eating red meat. One is fat content. Most experts point out that red meat is high in fat and a high fat diet is one of the quickest way to clog your arteries. There’s some truth to this, but if you choose lean, low fat cuts of meat, the saturated fat content can be fairly low. Plus, red meat even contains small amounts of heart healthy omega-3 fatty acids. On the other hand, the risk of heart disease has been shown to be higher in those who eat red meat, although many of the studies analyzing the effects of eating red meat looked at overall red meat consumption without taking into account whether the meat was low fat. At least one study has shown that eating lean red meat doesn’t cause appreciable elevations in cholesterol levels.

Certain types of cancer have been found to be more common in those that eat red meat including colon, breast, stomach, and prostate cancer. Why might this be? It could be due to the high fat content, the growth hormones used to increase the size of cattle, or the use of high temperatures to prepare the meat which can cause production of heterocyclic amines, particularly if the meat is grilled. Some processed red meats such as bologna and hot dogs contain nitrates and nitrites as preservatives which are thought to be cancer causing agents. As you can see, there are multiple ways eating red meat could cause cancer.

Even more disturbing is a recent study looking at the health effects of eating red meat. This study, published in the Archives of Internal Medicine, showed that eating red meat increases overall mortality. The effects of eating red meat were compared to eating white meat which was associated with a slight decrease in overall mortality as well as the number of deaths due to cancer. This certainly won’t be a positive for the red meat industry, but could be a boon for the chicken industry.

The bottom line? Is red meat unhealthy? While red meat is a good source of protein and iron, there are a variety of large studies demonstrating the negative effects of eating red meat. Limiting red meat consumption is probably the best option overall. If you’re unable to do give up red meat entirely, choose grass fed organic beef that’s lean and avoid preparing it on a grill where higher levels of heterocyclic amines could be formed. It’s also best to avoid processed and packaged meats such as bologna, hot dogs, and salami because of nitrates and nitrites. There are lots of other good sources of protein and iron that won’t expose you or your family to the negative health effects of eating red meat.