To Beef Or Not To Beef?

You may have heard the latest headlines from a large Harvard study of 120,000 people that suggests that reducing our intake of red meat, beef, pork, lamb and processed meats could prevent 1 in 10 early deaths in men and 1 in 13 in women. According to their analysis, replacing red meat with more fish, poultry, nuts and beans may reduce the risk of premature death. With spring here early and grilling season underway, this may put a little crimp in your next BBQ.This isn’t the first study of its kind to link red meat with poor health. There are plenty of studies that implicate red meat consumption with higher rates of heart disease, diabetes and colorectal cancer. Scientists have long known that a plant-based diet (whole grains, beans, fruits, vegetables) undoubtedly reduces the risk for most chronic illnesses.But, what kind of meat are we talking about? Hot dogs, bratts, metts and sausage are the lowest of the lowest in terms of protein quality. These tend to be highest in fat, sodium and nitrates- chemicals that are used to make extruded meats more “pallatable”. Without nitrates, your hot dog would be gray, not pink. These types of meats are more deadly. Eating just 1 serving of bacon or sausage at breakfast on a regular basis ups the risk for premature death by 20%. Studies link consumption of processed meats with increased risks for prostate, colon, stomach and pancreatic cancer. Boo.As for red meat, how much is enough and is there a higher risk in eating more? According to the Department of Health, we should limit our intake of red meat to about 2 ½ ounces per day. If you’re a regular at the local steakhouse, you have exceeded this limit. Scientists believe the amount of iron we obtain from red meat may be the culprit in reducing our lifespan. Heme iron (from animal sources) can be oxidized in the body and cause cellular damage. You may notice that men’s vitamins don’t contain iron. Iron overload is a potential risk for heart disease.In addition, red meat in the US is typically grain fed and contains higher amounts of saturated fat and pesticides than grass fed beef. Finally, our cooking practices (grilling and charring meat) increase the production of heterocyclic amines and polycyclic aromatic hydrocarbons. These are chemicals linked with cancer promotion. This is true of any protein source. You can reduce the production of HCAs and PCAs by marinating meat in a acidic solution (red salad dressing, lemon or lime juice) for at least 15 minutes before cooking. The healthiest beef you can buy will be 90% lean or higher and be grass fed or organic. While it may be pricier, if you’re eating it less often, it’s worth it.So what’s the bottom line on beef- should we eat it, or not? Like most dietary conundrums, the old adage of “moderation” is best. Have bacon and sausage now and then, but not daily. Base your diet around fruits, vegetables, whole grains, beans, lean meat, chicken and fish. Marinate meat before grilling and don’t eat charred meat. Always remember- you are what you eat!