Red Meat Consumption and Mortality

The study conducted by Pan et al., from more than 120,000 people suggests that a higher intake of red meat was associated with a significantly elevated risk of total, cardiovascular disease, and cancer mortality.

The data from two prospective cohort studies among 37,698 men between 1986 and 2008 and 83,644 women between 1980 and 2008 were analyzed by Harvard researchers. Researchers documented 23,926 deaths, including 5,910 from cardiovascular disease and 9,464 from cancer during the follow up. Study estimated that substitutions of 1 serving per day of red meat for 1 serving per day of other foods i:e; fish, poultry, nuts, legumes, low-fat dairy, and whole grains were associated with a 7% to 19% lower mortality risk. The findings suggest addition of an extra portion of unprocessed red meat to an individual’s daily diet would increase the risk of death by 13%, risk of fatal cardiovascular disease by 18% and risk of cancer mortality by 10%. The figures for adding an extra portion of processed meat to an individual’s daily diet were higher than unprocessed red meat (20% for overall mortality; 21% for death from heart problems and 16% for cancer mortality).

How reliable are findings? This study is one of the first large-scale prospective longitudinal studies showing that consumption of both processed and unprocessed red meat is associated with an increased risk of mortality. The data analyzed were from men and women who were free of cardiovascular disease (CVD) and cancer at baseline and validated food frequency questionnaires updated every 4 years were used to assess their diet. Additional studies by Pan et al., explains that red meat consumption is also associated with an increased risk of type 2 diabetes mellitus.

The findings suggest substitution of fish, poultry, nuts, legumes, low-fat dairy products and whole grains for red meat significantly lowers risk of mortality.

If you eat meat daily do not panic… red meats can still be eaten as part of a balanced diet. The use of healthier cooking methods such as grilling, intake of red meat in moderation and choice of leaner cuts can protect your health. Substituting processed meats like bacon, ham, sausages or burgers, munched several times a week for other protein sources such as fish, poultry, beans or lentils can be a smart and wise option.

Reference: Pan A, Sun Q, Bernstein AM; et al. Red meat consumption and mortality: results from 2 prospective cohort studies [published online March 12, 2012]. Arch Intern Med. doi:10.1001/archinternmed.2011.2287.