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Intake of Red Meat: What Counts as "Moderate?"

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Intake of Red Meat: What Counts as “Moderate?”

At the WHF, we are sometimes asked why we include lean, organic red meat as one of our profiled foods. Website visitors ask us about research on red meat consumption, and whether this research doesn’t point to a recommendation that red meat be avoided in the diet as much as possible. We do not believe that the science research points to this conclusion, and we also know that some individuals enjoy better health results when moderate amounts of lean red meat are included in the diet. But we like to follow new research about red meat and health, and we were excited to see researchers at the Isfahan University of Medical Services in Isfahan, Iran publishing some important study results involving intake levels of red meat and risk of metabolic syndrome.

According to the Centers for Disease Control and Prevention in Atlanta, Georgia, about 47 million adults in the United States have metabolic syndrome. Metabolic syndrome is not an actual disease, but rather a collection of laboratory findings that includes elevated blood pressure, elevated blood sugar, high levels of blood fats called triglycerides, low levels of HDL cholesterol, and excessive amounts of fat around the waist. (About 85% of individuals with type 2 diabetes also have metabolic syndrome.) In this study of female school teachers in Tehran, Iran, ranging in age from 40-60, diagnosis of metabolic syndrome was examined in conjunction with red meat intake. For all 482 study participants combined, the average intake of red meat was 46 grams per day. (This amount is the same as approximately 1.5 ounces per day or about 10 ounces per week.) Study participants at the highest end of the scale consumed at least 64 grams per day, or approximately 15 ounces per week. Participants at the lowest end consumed less than 27 grams per day, or less than approximately 6 ounces per week.

Researchers found that the risk of metabolic syndrome did indeed increase significantly when higher amounts of red meat were consumed (in amounts approaching one pound of red meat per week). However, in amounts below 35 grams per day (or approximately 8 ounces per week), the risk of metabolic syndrome did not undergo nearly as much increase. Equally important, these researchers found that higher amounts of red meat intake (approaching one pound per week) were associated with many unwanted dietary changes, including far less intake of vegetables and fruits, less intake of white meat and fish, and more intake of refined grain products. For example, the average daily consumption of vegetables in the highest meat-eating group was only 169 grams per day, or approximately 5.5 ounces. In the lowest meat-eating group, however, daily consumption of vegetables averaged about 8.5 ounces, or about 50% greater.

For individuals who do well on meat-containing diets and have no personal health reasons to avoid lean, organic red meats, the idea of red meat consumption in amounts of approximately 4 ounces twice a week makes sense to us. The amount of red meat in this case is enough for a soup, healthy saut� dish, or a meat-containing sauce. But it is not enough for a large slab of red meat that would take center stage at a meal. In this case, two servings would most likely exceed the highest 15.9-ounce weekly level that was found to significantly increase risk of metabolic syndrome in the Iranian study. Given the many nutritional benefits of lean, organic beef, this moderate 4-ounce amount of red meat one or two times per week might be very helpful in boosting overall nourishment while avoiding unwanted increases in the risk of metabolic syndrome or other health problems.

WHF Recommendation

When considering organic, lean red meat intake in your diet, think in terms of 4-ounce servings one or two times per week. Those amounts may help you avoid unwanted increases in your risk of metabolic syndrome or other

References

References

  1. Azadbakht L and Esmaillzadeh A. Red Meat Intake Is Associated with Metabolic Syndrome and the Plasma C-Reactive Protein Concentration in Women. The Journal of Nutrition 2009, 139(2), 335-9. 2009.