With so many people on ketogenic and other low carb, high protein diets, the current known health effects of meat are an important topic. Recent research has looked at more specific correlations and provided some good news and perhaps bad news.
It’s important to first distinguish between the types of meat. Unprocessed meat includes steaks, pork chops, and hamburgers. Processed meats have chemicals added to them before curing, smoking or otherwise processing them. Bacon, sausage, ham, beef jerky, deli meats, packaged luncheon meats, pepperoni, pastrami, corned beef, brats, hot dogs, and salami are processed meats.
Both unprocessed and processed meat, as well as dairy foods, are a major source of saturated fat. This type of fat increases bad (LDL) and good (HDL) cholesterol, so it is classified as “cholesterol neutral.” That may sound like a green light, but those with cardiovascular disease (angina, history of heart attack, had a stent placed or bypass surgery, etc.) need to limit anything that increases their LDL cholesterol. Also, fats have a lot of calories so they shouldn’t be consumed with abandon.
But when it comes to cancer risk, there is a difference between the effects of processed versus unprocessed meats. Processed meat is a group one human carcinogen, per The International Agency for Research on Cancer, associated with increased colon cancer risk. The correlation between unprocessed meat and colon cancer isn’t as strong. Similarly, two meta-analyses came to the conclusion that high processed meat consumption was linked to a higher breast cancer incidence, but unprocessed meat wasn’t. This information is not meant to replace the advice of your health care providers.
Excellent YouTube video on Processed Meats https://www.youtube.com/watch?v=lsycTcjJz0M
References:
1. Chlebowski, Dr. R. “Factors that modify breast cancer risk in women.” Up to Date, May 13, 2021.
2. Colditz, Dr. G. “Overview of cancer prevention.” Up to Date, 9/30/2021.
3. Farvid, M., et al. “Consumption of red and processed meat and breast cancer incidence: A systematic review and meta-analysis of prospective studies.” International Journal of Cancer, 2018; 143 (11): 2787. E-published 10/3/2018.
4. Mozaffarian, Dr. K. “Dietary Fats.” Up to Date, 2/15/21.
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