A recent National Institutes of Health-AARP study of half-million older Americans concluded that people who ate the most red meat and processed meat over a 10-year-period were likely to die sooner of cancer or heart disease than those who ate the least.
After a systemic review of scientific studies, an expert panel of the World Cancer Research Fund and the American Institute for Cancer Research concluded in 2007 that ìred or processed meats are convincing or probable sources of some cancers. Colorectal cancer is the big one.
The risk is thought to be from:
Saturated fat which is linked to colon and breast cancer and heart disease
Carcinogens caused when meat is cooked
Haeme iron may produce damage to cells leading to cancer
The benefits of red meat:
Haeme iron, Vitamin B12 and Zinc protect blood and immune system
Protein which builds bones and muscles
Recommendations for Red Meat eaters:
Keep it to 90 grams (small hamburger) per day
Select lean and fresh cooked red meat
Avoid all processed meat from sausage to bacon
Loin (sirloin, tenderloin) and round are good
Ground beef or mince should be 95% lean (many are 50% fat)
Grass fed beef is leaner and slightly richer in omega 3 fatty acids
Don't overcook, avoid high temperature, charing and flare ups
Comment: Much as we might like it to be otherwise, enjoying small amounts of quality meats and moving our diets towards vegetarian makes good, evidence-based sense.