Is meat bad for your health?

Introduction

Meat has been a dietary staple for millennia, valued for its high-quality protein, essential amino acids, iron, zinc and vitamin B12. However, in recent decades, a growing body of large-scale epidemiological research has raised concerns about meat consumption, specifically red and processed meats, and the risk of chronic diseases.

What is “red meat” and “processed meat”?

• Red meat typically refers to beef, pork, lamb and similar meats.

• Processed meat refers to meat products that have been cured, smoked, salted or otherwise preserved (ham, sausages, bacon, hot-dogs, salami). Different types of meat differ in nutrient profiles and also in how they may be associated with health risks.

  
  

Key health risks associated with meat consumption

1. All-cause mortality and cardiovascular disease (CVD): A large European prospective study found that high consumption of red meat was associated with increased all-cause mortality, and the association was stronger for processed meat, and a systematic review and meta-analysis covering 4.4 million individuals found that both unprocessed and processed red meat were associated with higher risk of coronary heart disease (CHD) and type 2 diabetes. Another large UK cohort reported that every additional ~70 g/day of red/processed meat was associated with ~15% higher risk of ischaemic heart disease and ~30% higher risk of diabetes.

2. Type 2 Diabetes: Meta-analysis evidence shows that higher processed meat intake is associated with higher risk of T2DM; for example, per 50 g/day increase in processed meat, there was ~32% increased risk in one review.

3. Cancer: Many studies link higher consumption of processed meat with higher risk of colorectal cancer and some other cancers. For example, an umbrella review found that per 50 g/day increase in processed meat was associated with 1.72 times higher risk of stomach cancer, 1.32 times higher risk of colon cancer. The latest 2024 umbrella review concluded that processed meat consumption of 50 g/day is associated with ~72% higher gastric cancer risk, ~17% higher colorectal cancer risk. It is worth noting that while the evidence is consistent, many studies are observational; thus causation cannot be conclusively proven in all cases.

4. Mechanisms: Why might meat raise disease risk?

   • Processed meat often contains nitrates/nitrites, sodium, and may produce N‐nitroso compounds.

   • Red meat is rich in heme iron; some studies suggest that heme iron may contribute to oxidative stress.

   • Cooking meat at high temperatures (grilling, pan-frying, barbecuing) can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are mutagenic.

   • Saturated fats and cholesterol from some meat types may raise LDL cholesterol and cardiovascular risk.

Balancing Risks and Benefits

It is important to recognise that meat also provides important nutrients (protein, B12, iron, zinc) that can be more difficult to obtain in other ways. Nonetheless, many health organisations suggest moderation. For example, one review concluded “it is plausible to conclude that high consumption of red meat, and especially processed meat, is associated with increased risk of several major chronic diseases and preterm mortality.” In other words, the magnitude of risk appears to increase with higher intake of processed red meat and beef, and especially when part of an overall less healthy diet or lifestyle (e.g., low fibre, lack of physical activity, overweight).

What Does this Mean for You?

• Limit processed meat: Given the stronger associations with processed meat, reducing intake of ham, bacon, hot-dogs, sausages is prudent.

• Moderate red meat intake: Instead of daily large steaks, consider smaller portions and fewer days per week.

• Choose variety: Include other protein sources – fish, poultry (in moderation), legumes, nuts, plant-based proteins.

• Cooking methods matter: Use gentler cooking methods (steaming, boiling, slow-cooking) rather than high-temperature grilling or frying to reduce formation of HCAs/PAHs.

• Overall diet & lifestyle count: The risks associated with meat are higher when consumption is part of a diet low in fibre, vegetables, fruit, and combined with overweight, smoking or sedentary lifestyle. So improving overall diet and activity is critical.

• Special groups: People who exclude meat must take care to ensure adequate intake of iron, B12 and zinc (via other foods or supplements under guidance). The same applies for pregnant women, young children, older adults.

There are limitations to the evidence

• Most evidence comes from observational cohort studies (not randomized controlled trials) so causation cannot always be established. For example, a review noted “several methodological limitations and inconsistencies” in the red-meat literature.

• Factors (lifestyle, socio-economic status, other dietary patterns) are always a concern. Some studies show that adjustment for BMI (body mass index) attenuates the associations.

• Some studies find weaker or no associations in certain populations or meat types (e.g., poultry).

• The degree of risk will vary across individuals depending on total diet, genetics, environment.

Conclusion

While meat has nutritional value, the evidence shows that higher consumption of red and especially processed meats is consistently associated with increased risk of cardiovascular disease, type 2 diabetes, several cancers and higher all-cause mortality. For public health, a moderate-intake approach, and reducing processed meats, limiting large portions of red meat, emphasising plant-based and fish/lean-protein alternatives, and adopting overall healthy dietary and lifestyle patterns appears wise. This offers a practical compromise between nutrient adequacy and risk reduction.

References

1. Wolk A. Health risks associated with meat consumption: a review of epidemiological studies. PubMed 2015. (PubMed)

2. Pan A et al. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta‐analysis. Eur Heart J. 2023. (OUP Academic)

3. Ekmekcioglu C et al. Benefits and risks associated with meat consumption during key life processes and in relation to the risk of chronic diseases. Foods. 2022. (CentAUR)

4. Ren Y, Xu H, Zhang J, Jing Z, Zhang X, Xie H. Processed meat consumption and multiple health outcomes: an umbrella review. Front Public Health. 2024. (Frontiers)

5. Papier K et al. Meat consumption and risk of 25 common conditions: outcome-wide analyses in 475,000 men and women. BMC Med. 2021. (University of Oxford)

Assessed and Endorsed by the MedReport Medical Review Board