Red meat consumption has often been associated with an increased risk of developing chronic diseases, such as cardiovascular disease and diabetes, as it contains high amounts of saturated fat. Though red meat provides a good source of protein and other essential nutrients including iron, zinc, and vitamin B12, excessive intake of red meat has been previously reported to increase low-density lipoprotein (LDL) cholesterol in blood, better known as the “bad” cholesterol. However, recent studies have indicated that red meats, such as lean beef, pork, and lamb, could be added into a healthy diet when consumed in moderation without harmful effects on lipid levels if eaten in combination with other food groups including fruits, vegetables, and whole grains.
In a longitudinal study conducted by Boston University, the health effects of lean red meat consumption combined with intake of fruits and non-starchy vegetables were analyzed in 1,461 girls (9-10 years old) over approximately a 10-year period. The researchers assessed fating lipid profiles and found that girls who consumed 6 oz or more of lean meat per week in combination with 2 or more servings of fruit and vegetables per day, had lower LDL cholesterol levels compared to the girls that had a lower intake of lean red meat along with a lower intake of fruit and vegetables.
Take home message: Though excessive red meat intake can increase “bad” cholesterol levels, red meat in moderation can be incorporated into a healthy and balanced diet when an adequate amount of nutrient rich fruits and vegetables are also consumed. When purchasing red meats, select lean cuts of meat to ensure less saturated fat and try to pair it with whole grains and non-starchy vegetables for a well-balanced and nutrient dense meal.
Reference: Bradlee ML, Singer MR, Moore LL. Lean red meat consumption and lipid profiles in adolescent girls. J Hum Nutr Diet. 2014;27 Suppl 2(0 2):292-300. doi:10.1111/jhn.12106.
