Why red meat
can be GOOD for your health: After days of dire cancer warnings, take comfort
in this expert analysis
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Have you vowed to cut down on bacon after flurry of warnings?
·
WHO classified red meat as 'probably carcinogenic'
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Here, experts reveal the ways that meat is important for good health
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Many health experts advise against giving
up red meat altogether
Worried by the flurry of warnings about
eating meat? Have you vowed to cut down on bacon sarnies and steak or even
contemplated going veggie?
One in ten adults - and one in five 16
to 24-year-olds - follow a vegetarian or vegan diet, according to research
published last year by market research firm Mintel.
Many more have turned 'flexitarian' -
limiting their meat intake, but not reducing it entirely, or giving up red
meat, but still eating white.
Indeed, chicken accounts for around
half of all meat intake in Britain, up from a third in the early Nineties.
The numbers are likely to rise further
following last week's alarming report by the World Health Organisation (WHO),
which classified processed meat such as bacon and sausages as 'carcinogenic to
humans' and red meat as 'probably carcinogenic'.
And yesterday, researchers at Oxford
University warned that just two portions of red meat a week increases the risk
of bowel cancer by a fifth. But before you rush off to stock up on tofu and
quinoa, it's worth noting that the average risk of developing bowel cancer is 6
per cent - so the increase in risk calculated by the WHO and by the Oxford
researchers would mean an overall risk of around 7 per cent.
Furthermore, many health experts advise
against giving up red meat altogether. That's because in its natural state it
is a rich source of energy and essential nutrients.
'Eating red meat brings a lot of health
advantages to a balanced diet,' says Priya Tew, an independent registered
dietitian.
'The link between eating red meat and
colo- rectal cancer is much less compelling [than it is for processed meat] and
you would have to eat far more than people in Britain currently do.'
Most people eat about 70g of red meat
per day, which is the amount the NHS says is fine - it's the equivalent of a
small steak every two days.
If you eat more than 90g a day - the
equivalent of three thin-cut slices of roast beef, lamb or pork - the NHS
suggests cutting back.
'Red meat' is the term used when the
raw meat is red and doesn't turn pale on cooking. So though chicken is white
meat, duck and goose are red.
Pork is classified as a red meat, even
though it does turn white on cooking. This is because, like other red meats, it
contains larger amounts of myoglobin, a protein found in the muscles of
mammals, which is what creates the red colour.
From brain function to fighting off
infection, here the experts reveal the many ways that meat, in moderation, is
important for good health.
Most people eat about 70g of red meat per day,
which is the amount the NHS says is fine
EATING MEAT IS WHAT MADE US BRAINY
Many evolutionary biologists believe
that a diet rich in red meat eaten by our ancestors was responsible for the
dramatic increase in the size of our brains compared to other plant-eating
primates. Gorillas, for example, which have a plant-based diet, can grow up to
three times bigger than us, but their brains are far smaller than the human
brain.
'This is because red meat is an
excellent source of energy - though the brain is just 2 per cent of our body
weight, it uses about 20 per cent of our energy intake,' says Robert Pickard,
emeritus professor of neurobiology at the University of Cardiff, who sits on
the Meat Advisory Panel, a board of health professionals backed by British meat
producers.
Red meat also provides a type of
omega-3 fatty acid called DHA, which is vital for brain development.
Choosing leaner cuts and using healthier cooking methods,
such as grilling, means meat can be enjoyed as part of a healthy, balanced diet
Low levels of DHA can adversely affect
various aspects of cognitive function and mental health, especially in young
people and children.
The best source is oily fish, but as
many of us - in particular, children - don't eat fish and seafood, meat may be
an important alternative source.
Studies suggest meat from grass-fed
animals (such as organic meat) has higher levels of omega-3.
Red meat is also a rich source of
vitamin B12, needed for brain cells to repair themselves and to replicate the
genetic code of cells - our DNA.
A study published in the British
Journal of Nutrition in 2013 concluded that people who avoided or restricted
their intake of animal products such as meat, milk and eggs may be at risk of
vitamin B12 deficiency.
Though you need only small amounts of
B12, people over the age of 60 can suffer with low levels because they start to
produce less of a special protein in the stomach, which encourages B12
absorption.
Red meat also provides carnosine, which
is highly concentrated in muscle tissue and the brain, and may help protect the
brain against ageing.
Studies have found carnosine levels may
be significantly lower in patients with brain disorders such as Parkinson's and
Alzheimer's.
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The link between saturated fat and heart disease has been
called into question
BUT WHAT ABOUT SATURATED FAT?
Studies have shown eating too much red
meat can raise the risk of heart disease due to its saturated fat content.
However, in recent years the link
between saturated fat and heart disease has been called into question.
Last year, a review of the data in the
journal Annals of Internal Medicine concluded: 'Current evidence does not
clearly support cardiovascular guidelines that encourage high consumption of
polyunsaturated fatty acids [the type in fish, nuts and seeds] and low
consumption of total saturated fats [the kind in red meat].' It may be that the
saturated fat in red meat has been unfairly demonised.
Importantly, the type of saturated fat
found in red meat, stearic acid, is quickly and easily converted in the body to
a type of healthy unsaturated fat called oleic acid, the same as found in
cold-pressed olive oil - widely considered to be good for the heart.
Other types of saturated fat, such as
palmitic acid (derived from palm oil, which is added to many processed foods)
are much more difficult for the body to convert safely into unsaturated fat.
'Choosing leaner cuts and using
healthier cooking methods, such as grilling, means meat can be enjoyed as part
of a healthy, balanced diet,' says Tracy Parker, a senior dietitian at the
British Heart Foundation.
LEAN
CUTS MAY HELP BLOOD PRESSURE
'Eating
lean red meat on most days has no adverse effect on blood pressure'
Doctors often advise patients to exclude red meat to help reduce
blood pressure, and yet various studies have shown that eating lean red meat on
most days has no adverse effect on blood pressure. It may even help.
Lean means no visible fat, and lean
cuts of meat include pork leg joint, fillet steak, topside of beef or lamb leg.
Fattier cuts would be a rib-eye or T-bone steak or lamb shoulder. Choose mince
that says it is lean or extra lean on the packaging. A team from the U.S.
reporting their results in the journal Nutrition Research in 2009 concluded
that a low sodium diet (often advised for those with high blood pressure) that
included lean red meat on most days 'was effective in reducing blood pressure
in older women'.
Potassium, which is found in red meat
in higher quantities than white meat, helps maintain normal blood pressure.
IT WON'T WRECK YOUR DIET...
Eating too much red meat has been
blamed for fuelling obesity rates due to its saturated fat, though studies have
not been able to prove a direct link. In most cases, people who are overweight
and lead unhealthy lifestyles also tend to eat more red meat, but this doesn't
prove that red meat caused the problem in the first place.
Priya Tew says that the link between
saturated fat and the obesity epidemic is being reviewed.
'The fact is that you can get more
saturated fat from a vegetarian ready-meal, such as a pasta bake, than a lean
piece of grilled steak or lamb. Red meat is a rich protein source that takes
longer to digest, so it keeps you feeling fuller for longer, meaning that you
tend to eat fewer calories throughout the day.'
.
..AND COULD FIGHT A COLD
Red meat is one of the best sources of
iron and zinc, which are needed for a healthy immune system. Additionally, it
provides vitamin D and high levels of vitamin A, also important in helping the
body to fight bugs.
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Red meat is
one of the best sources of iron and zinc, which are needed for a healthy immune
system
HELPS
MAKE MEN MORE VIRILE
Selenium, an antioxidant found in red
meat and nuts, plays a key role in conception because it is crucial to the
development of healthy ovarian follicles.
'Selenium, zinc and L-Carnitine [an
amino acid] are all essential factors for healthy sperm production,' says Dr
Gill Lockwood, medical director of Midland Fertility, Tamworth.
'Many studies have demonstrated that
men with selenium-deficient diets - which tend to be short on red meat,
wholegrains and nuts - can see significant improvements in sperm motility,
which is the swimming ability, if they take additional selenium.
'As with all nutritional supplements,
eating a healthy diet is better than swallowing vitamin and mineral pills.'
A study published in the January 2015
Journal of Trace Elements in Medicine and Biology found that selenium
deficiency 'may cause infertility in men by causing a deterioration in the
quality of the semen and in sperm motility'.
'Red meat is
the best source of dietary iron'
ALWAYS
TIRED? HAVE A STEAK
One of the most important benefits of
red meat is that it is the best source of dietary iron, which is needed to make
haemoglobin. This helps red blood cells carry oxygen around the body.
'If levels of haemoglobin fall then you
can quickly become lethargic - other symptoms including vomiting, headaches and
joint problems,' says Priya Tew.
The National Diet and Nutrition Survey
in the UK suggests that up to half of teenage girls have an inadequate intake
of dietary iron, leading to problems such as fatigue, loss of concentration and
poor growth.
Some women avoid meat for perceived
health or weight loss benefits.
'Iron is much more bioavailable (ie
more easily absorbed) from meat than from vegetables or supplements,' says Dr
Elizabeth Lund, an independent consultant in nutritional and gastrointestinal
health and the former research leader at the Institute of Food Research.
'Menstruating women should consume
14.8mg iron per day from a range of foods. For other members of the population,
just over 7g of iron per day is required, but even then meat can be an
important source.'
A cooked steak contains 2.4mg iron per
100g of meat. Other good sources include tofu, with 3.5mg per 100g, and canned
sardines, with 2.1mg per small can.
'You would need to eat a pile of
spinach that is 3ft high to get as much bioavailable iron as is found in a 70g
steak,' says Professor Pickard.
From sirloin to liver, the best
meat to choose
Dr Frankie Phillips of the British Dietetic Association gives her
verdict on the healthiest red and white meat cuts
SIRLOIN STEAK
A 150g fat-trimmed grilled sirloin
provides just a quarter of the daily limit of saturated fat and around 3.1mg
iron, 22 per cent of your daily intake. You'd need to eat a whole head of
broccoli to get a similar amount from veg.
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A 150g fat-trimmed grilled sirloin
provides just a quarter of the daily limit of saturated fat and around 3.1mg
iron, 22 per cent of your daily intake
LAMB'S LIVER
Liver is extremely rich in nutrients:
150g of lamb's liver contains 36 times the daily allowance of vitamin A (for
healthy eyes, immune system and skin). Liver also contains more vitamin C than
apples or grapes. But pregnant women should avoid it.
SKINLESS CHICKEN THIGHS
White meat is rich in zinc and iron,
with darker, thigh meat even richer than breast.
PORK FILLET MEDALLIONS
One 150g portion provides more than 100
per cent of your daily intake of vitamins B1 and B3, essential for energy. It
also has 39 per cent of your potassium needs (more than two bananas), important
for healthy blood pressure, and a quarter of your vitamin D.
LAMB LEG STEAKS
These provide B vitamins, iron and
zinc. Steaks are better than chops, which can have lots of fat attached.
How much meat should we eat as part of a healthy diet?
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WHY RED MEAT IS BEST FOR MUSCLES
Along with supplying high-quality
protein, which is needed to build and repair muscles, red meat is an excellent
source of creatine, an important nutrient in muscle that helps supply energy.
'As you get older, your muscle mass
decreases, which can affect your mobility and lead to falls,' says Dr Carrie
Ruxton, a registered dietitian who works with the Meat Advisory Panel.
'Elderly people find it hard to process
protein so they need high-quality dietary protein to maximise their intake.
'The protein found in toasted cheese,
for instance, is not as high quality as that found in red meat, which contains
the full eight essential amino acids (which the body uses to make muscle) that
your body needs.'
Red meat also contains high levels of
calcium and potassium, both essential minerals for building healthy muscle
tissue.
According to the National Diet and
Nutrition Survey, both are low in the typical diet of someone living in the UK.
Red meat also
contains high levels of calcium and potassium, both essential minerals for
muscle
...AND WHAT ABOUT THE RISK OF CANCER?
Both the latest WHO report and the
Oxford University research reported yesterday linked the consumption of red
meat to an increased risk of colon cancer, but another Oxford University study
published last year in the American Journal of Clinical Nutrition found red
meat eaters had the same risk of colorectal cancer as vegetarians.
And John Abercrombie, a consultant
colo-rectal surgeon from Nottingham University, says the increased risk is
actually very small.
'The evidence of potential harm comes
from research that describes an increased "relative" risk, and this
is not the same as the "absolute" risk, which is what people would be
affected by,' he says.
'Assuming the research findings are
true, if we all started eating large amounts of meat, then the risk of
developing bowel cancer might rise from 6 per cent to 7 or 7.5 per cent.
'I think the health risks of eating red
meat remain unclear and I am not convinced by the WHO's "best guess"
that it has carcinogenic properties'.
How much red meat do doctors eat?
Dr Phillip Harrison, consultant hepatologist at King's
College Hospital, London
I eat lean red meat such as beef mince and steak at least twice a
week, and a bacon butty every fortnight or so, too - nothing is going to make
me give that up. I try not to overdo it, and I avoid fatty meat, such as
rib-eye steaks, because they are high in saturated fat and calories - I don't
want to gain weight. I avoid cooking methods such as frying for the same
reason.
I don't dispute there is a minor statistical association between
processed meat and bowel cancer, but I believe this news is a distraction from
the main nutritional problems in the UK - drinking alcohol at harmful levels
and eating too much sugar.
Dr Klaus Witte, consultant cardiologist at Leeds General
Infirmary
The way meat is cooked affects how potentially harmful it can be.
Frying or grilling meat cooks it very quickly and this produces a lot of
phosphates, particles which contribute to the build-up of calcium deposits on
blood vessel walls and lead to cardio-vascular problems.
My family and I don't eat much red meat - we prefer turkey or
fish. But we do have a Bockwurst once a week. This is a German pork sausage, so
it's processed meat, but it's boiled, and slow cooking it this way doesn't
release harmful carcinogens.
Dr Phillip Harrison, consultant hepatologist (left) and Dr
Klaus Witte, consultant cardiologist (right)
Dr John Abercrombie, consultant colorectal surgeon at Nottingham
University Hospitals NHS Trust
More than 90 per cent of my diet is vegetarian, full of fish,
cheese and vegetables. I am happy to eat sausages with my children from time to
time; very rarely I might have black pudding or Parma ham as a treat. I have
not changed my meat intake in the light of the recently alleged harmful effects
and don't think my habits are anything to worry about.
Dr Peter Whorwell, consultant gastroenterologist at South
Manchester Functional Bowel Service
As I am getting older I am taking more care to eat fresh, home-cooked
food with nothing added, but I don't worry too much about red meat, as I enjoy
it so much. I have beef about once a week in a casserole, chilli con carne or
as a nice juicy steak when eating out. Any more than once a week may increase
health risks, particularly on the heart.
I avoid processed meat completely on a day-to-day basis,
particularly bacon and sausages, which are high in salt, as it can lead to high
blood pressure and heart problems. Despite their association with bowel cancer,
this is dependent on the 'dose' (how much you eat), so I don't think the
occasional treat poses a risk to my health.
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Dr John Abercrombie, consultant colorectal surgeon (left)
and Dr Peter Whorwell, consultant gastroenterologist (right)
Dr Kristie Anderson,
consultant neurologist at Newcastle University
I'm vegetarian, both for health
and animal welfare reasons, so have not changed my habits. All the research
evidence suggests that the key is to eat less in general and to have a diet
which consists mainly of vegetables - that is our evolutionary biology and we
can't escape it, we don't need to eat meat. It wasn't around in huge quantities
50,000 years ago when Homo sapiens evolved and we weren't programmed to deal
with too much meat, fat or sugar, hence the health risks now emerging.
Dr Ian
Campbell, a GP in Nottingham
I eat responsibly sourced red
meat once a week, usually a smallish piece of lamb with lots of vegetables and
potatoes or brown pasta or rice. I am partial to a bacon sandwich and sausage
on a Saturday morning, but I try not to have this more than once a week. White
fish is leaner and better for weight control. I only have steak when my sons
are at home and request it.
Dr Kristie Anderson, consultant neurologist (left) and GP Dr
Ian Campbell (right)
Interviews: JINAN HARB
