Why I Eat Red Meat Everyday
- Matt Gable
- Jan 8
- 11 min read
I want to make it clear that I listen to experts on both sides of the argument. My reason for writing this is to separate scientific facts from rumours. This article is not aimed at those who choose a meatless diet for moral or ethical reasons.
Scientific Studies - How They Work
Understanding how studies are conducted helps clarify where information comes from. There is a significant difference between epidemiological studies and clinical studies.
The definition of Epidemiology
Epidemiology is the study and analysis of the distribution of disease and other health-related conditions in defined populations. Its purpose is to understand what risk factors are associated with specific diseases and how these can be prevented in the population. However, due to its observational nature, epidemiology cannot provide definitive answers about what causes disease in individuals.
The definition of Clinical Studies
Clinical trials are research studies conducted on smaller groups of individuals to evaluate medical, surgical, or behavioural interventions. They are the primary way researchers determine if new treatments, such as drugs, diets, or medical devices (e.g., pacemakers), are effective and safe.
When examining studies, two key factors to consider are Healthy User Bias and Relative Risk vs. Actual Risk.
Healthy User Bias in Epidemiological Studies
People who eat more meat tend to consume more calories overall. They are more likely to smoke, drink, weigh more, and exercise less. Conversely, people who eat less meat often pay more attention to their overall diet, smoke less, drink less, and exercise more. Any of these factors could significantly influence study outcomes, with smoking being one of the most impactful.
Relative Risk vs. Actual Risk
Consider this example: If 1 out of 1,000 people gets cancer and that number rises to 1.5 per 1,000, this represents a 50% increase in relative risk. While this may sound alarming, the actual risk increase is minimal.
BOLD Study - (Beef in an Optimal Lean Diet)
The BOLD Study was conducted at Penn State University by Dr. Penney Kris-Etherton, Dr. Mike Roussell, and their team. They studied 36 healthy men and women (ages 30-65) with elevated LDL cholesterol. Participants followed four randomised diets over five weeks each:
DASH - Dietary Approaches to Stop Hypertension
HAD - "Healthy American Diet"
BOLD - Beef in an Optimal Lean Diet
BOLD Plus - Beef in an Optimal Lean Diet + Additional Protein
The study used a randomised, 4-period crossover, controlled feeding design. Each diet lasted 5 weeks. The first participants began the study in September 2007; the last participant completed the study in March 2009.
The results of the study showed that when the participants consumed a higher amount of red meat throughout the day, they had a more optimal blood cholesterol level, and the biomarkers in their blood suggested that cardiovascular conditions were reduced.
Cholesterol
Cholesterol is a part of animal cells and is found in all animal products. Beef, pork, and lamb have cholesterol similar to chicken, fish, or turkey: 70 to 80 mg of cholesterol per 115g serving. It was previously recommended for us to have 300 mg of cholesterol a day, which shows that having small portions of red meat can easily fit those requirements.
Every 5 years, the US dietary guidelines are updated by the Academy of Nutrition and Dietetics alongside the Department of Health and Human Services. Using enough scientific evidence, the latest update of dietary guidelines removed dietary cholesterol from being on the list of concern. They even said that "There is no upper limit of dietary cholesterol at this point".
Cancer
Currently, 116 substances are listed as carcinogens. Even a single study indicating cancer risk places an item on this list. Ten studies could then show the opposite, but once it's on that list, it's not coming off.
Red Meat and Cancer
At this current point in time, we do not have enough solid information to truly make the claim that red meat is a cause of cancer.
However, with red meat being so anabolic, it promotes growth in all cells, both good healthy cells and bad cancer cells. This is only relevant to someone who already has cancer. Red meat is not necessarily a cause but could accelerate cancer growth. This is why foods that promote growth and cellular restoration are not recommended for those who have cancer.
A review of 20 studies involving 1,218,380 people found no association between unprocessed red meat and increased risk of heart disease or diabetes. Similarly, a large epidemiological study of 448,568 people linked processed meat to higher mortality risk but found no effect for unprocessed red meat.
Nitrates and Processed Meat
Research at Queen's University Belfast linked nitrates in processed meats to cancer but noted that not all processed meats carry the same risk. Only about 5% of dietary nitrates come from processed meats, with over 80% sourced from vegetables.
The WHO classified processed foods as carcinogens in 2015, linking them to an 18% relative risk increase for bowel/colon cancer. This means that those consuming more processed meat face a 6.6% risk of colon cancer compared to 5.6% for low meat consumers—a 1% actual risk increase. By contrast, smoking increases cancer risk by 2,500%.
Saturated Fats
Concerns about red meat often focus on saturated fat. However, beef and lamb also contain omega-3 fats, albeit less than fish. Lean cuts or trimming fat can reduce caloric intake while retaining nutritional value.
In the 1950s, heart disease was America’s leading killer. President Dwight Eisenhower's 1955 heart attack prompted dietary guidelines influenced by Ancel Keys’ 1961 study, though it's lacked rigorous testing. Dr. Andreas Eenfeldt’s blog, The Hidden Truth Behind Ancel Keys’ Famous Fat Graph, explores its limitations.
Dr. Andreas Eenfeldt’s blog:
For a while, in the middle of the last century, there was a scientific struggle: Was fat or sugar to blame for cardiovascular disease? Ancel Keys championed the first theory, while Professor John Yudkin advocated for the latter. Keys won, but not all the data he used to support his arguments fairly represented reality.
The left graph above was famously used sixty years ago by Keys to support his idea that fat intake was responsible for heart disease. However, as the right graph shows, the same data could just as easily have implicated sugar. Countries consuming higher amounts of fat were simultaneously eating more sugar. It was simply a question of what you were looking for.
Since that time, we’ve spent half a century fearing natural fat and eating more carbohydrates instead. Meanwhile, an epidemic of obesity and diabetes has emerged. Although the association in the graph on the right can’t prove cause and effect any more than the graph on the left, it may be time to reconsider: Maybe Yudkin was right.
Red Meat is a "Super Food"
I hate the term "superfood"; it's one of those things used by the same people who use the word "detox" every day. Although avocado and olives are pretty impressive, red meat is definitely up there as the most micronutrient-dense and highly bioavailable food that you could possibly live on.
Protein
Red meat contains all the essential amino acids needed for the growth and maintenance of your body. This includes leucine, the critical amino acid for stimulating muscle protein synthesis to promote muscle recovery and growth. Meat is also protein-dense, so you only need a small serving for a big dose. Lean beef contains approximately 30g of protein per 100g, though this can vary depending on the cut of meat.
Vitamins and Minerals
In addition to containing three times as much iron, six times as much zinc, and nine times as much B12 as chicken, here are some reasons why red meat is an extremely healthy and nutrient-dense choice:
B Vitamins
Red meat is a rich source of vitamin B12, which is vital for the proper functioning of nearly every system in your body. A B12 deficiency can contribute to ageing, neurological disorders, mental illness, cancer, cardiovascular disease, and infertility. Red meat also contains significant levels of other B vitamins, including thiamin, riboflavin, pantothenic acid, folate, niacin, and vitamin B6. It’s crucial to obtain these vitamins from whole food sources, with red meat being one of the easiest ways to ensure adequate intake.
Vitamin D
For people who don’t eat much oily fish or get a lot of direct sun exposure, red meat can significantly contribute to overall vitamin D intake. Red meat also contains a vitamin D metabolite called 25-hydroxycholecalciferol....or Calcifediol, which is assimilated much more quickly and easily than other dietary forms of vitamin D. In populations with low sun exposure, meat has been shown to protect against rickets, a degenerative bone disease caused by severe vitamin D deficiency. Interestingly, milk with the same levels of vitamin D doesn’t offer this same protection, indicating that the vitamin D in meat is uniquely absorbable and useful to the human body.
Iron
Red meat contains primarily heme iron, a form that is absorbed and utilised much more efficiently than the non-heme iron found in plant foods. Even small amounts of meat can enhance the absorption of non-heme iron. For people with iron overload conditions like hereditary hemochromatosis, it’s probably best to limit high-iron foods such as red meat. However, for most people—especially those with iron deficiency anemia—the iron from red meat is highly beneficial. This is particularly important for women who are pregnant or trying to conceive, as iron is crucial for the growth and development of the fetal brain.
Other Minerals
Red meat is an important source of zinc, especially since other rich sources like organ meats and shellfish are much less commonly consumed in our country. As with vitamin D and iron, the zinc in red meat is highly bioavailable, and even a small amount of red meat in the diet can increase zinc utilisation from all sources. Zinc is essential for many physiological functions, including protein and enzyme structure, as well as gene regulation. Those following meat-free diets are at greater risk of zinc deficiency. Although zinc absorption from plant-based diets can be similar to that from animal sources, the low zinc content of plant foods results in low net absorption.
Compared with grain-fed beef, grass-fed beef is much higher in the following vitamins:
To round out this impressive micronutrient profile, red meat contains significant levels of other vital minerals such as magnesium, copper, cobalt, phosphorus, chromium, nickel, and selenium.
Other Meat Compounds
Some of the most well-known compounds in beef include:
Creatine: Abundant in meat, creatine serves as an energy source for muscles. Creatine supplements are commonly taken by athletes, especially bodybuilders, and may support muscle growth and maintenance.
Taurine: Found in fish and meat, taurine is an antioxidant amino acid and a common ingredient in energy drinks. It’s produced by your body and is important for heart and muscle function.
Glutathione: An antioxidant found in most whole foods, glutathione is particularly abundant in meat, with higher amounts in grass-fed beef than in grain-fed.
Conjugated Linoleic Acid (CLA): CLA is a ruminant trans fat that may have various health benefits when consumed as part of a healthy diet.
Cholesterol: Cholesterol serves many functions in your body. For most people, dietary cholesterol has little effect on blood cholesterol and is generally not considered a health concern, as discussed earlier.
Satiety
Red meat is filling due to the high protein content and is broken down slowly in the digestive system, so it can keep you full for longer. You don't need a huge serving either. Protein in a meal can also lower the glycemic index, helping to keep blood glucose levels stable. Red meat can help to manage hunger, as do other protein-rich foods, if you are an athlete trying to manage your weight or body fat levels.
The Effect of a Meatless Diet on Health & Performance
Dr. Susan M. Kleiner wrote the following in her article - The Role of Red Meat in an Athletes Diet
As vegetarian styles of eating become more popular, the risk of poorly planned diets leading to nutrient insufficiencies and deficiencies increases. Suboptimal dietary intakes of iron and zinc resulting in decreased nutritional status have been observed in athletes who have eliminated meat. Marginal iron or zinc status may negatively affect exercise performance. Full-blown iron or zinc deficiency will definitely have a negative effect upon exercise performance.
It is possible to obtain all essential nutrients by eating a completely plant based diet. However, the planning and execution of the diet is critical to both the health of an individual and the performance of an athlete. Practically speaking, because vegan diets are also typically high in fibre, it may be difficult for an athlete to consume enough food to satisfy nutrient and energy needs without feeling so full that exercise performance is inhibited.
Athletes must learn that it is not sufficient to merely cut meats out of the diet; these foods contain essential nutrients that must be carefully replaced by adding other foods to the diet. If the decision to consume a meatless diet is not based upon moral or ethical principles, it would be more practical to encourage the athlete to include some meat in their diet. It is also important that peoples base their dietary decisions on scientific evidence, rather than on myths and misconceptions.
Professional Red Meat Eaters...
Although these are not the references for the information that I've shared, they are a small selection of athletes and doctors from whom I have learned over my years of lifting.
Dr. Damon McCune - Medical Science liaison for Exact Sciences. Medical Affairs, Co-author for The Vertical Diet. Former Director of Didactic Program in Nutrition and Dietetics at the University of Nevada - Las Vegas. B.S. Nutritional Sciences, M.S. and PhD. in Exercise Physiology with over 15 Years experience.
Dr. Layne Norton - CEO of BioLayne. B.S. in Biochemistry, and PhD. in Nutritional Sciences from University of Illinois. IFPA & NGA Professional Natural Bodybuilder and former World Record Powerlifting Champion.
Dr. Gabrielle Lyon - Doctorate in Osteopathic Medicine from the Arizona College of Osteopathic Medicine. Board-certified in Family Medicine. Undergraduate degree in Vitamin and Mineral Metabolism. Fellowship in Nutritional Sciences, Geriatrics and Obesity Medicine. Working closely with US Navy Seals and elite athletes.
Dr. Penny Kris-Etherton - PhD. and Professor of Nutrition at Penn State College of Health and Human Development. Over 40 years in the Department of Nutritional Sciences conducting controlled clinical nutrition studies designed to evaluate the role of diet on risk factors for cardiovascular disease.
Dr. Penny Kris-Etherton - PhD. and Professor of Nutrition at Penn State College of Health and Human Development. Over 40 years in the Department of Nutritional Sciences conducting controlled clinical nutrition studies designed to evaluate the role of diet on risk factors for cardiovascular disease.
Dr. Susan M. Kleiner - PhD. in Nutrition. Owner of High Performance Nutrition, LLC. Co-founder of the International Society of Sports Nutrition, fellow of the American College of Nutrition, member of the American College of Sports Medicine and The National Strength and Conditioning Association. Author of eight books, including the bestseller The New Power Eating, The Good Mood Diet, and The POWERFOOD Nutrition Plan.
Nina Teicholz - Investigative Science Journalist. Executive Director of The Nutrition Coalition. Author of the New York Times bestselling book, "The Big Fat Surprise". Former Vegetarian of 25+ years.
Stan Efferding - IFBB Professional Bodybuilder and former World Record Holder in Powerlifting. Inventor and co-Author of "The Vertical Diet". Studied Exercise Science at the University of Oregon. Training Professional Athletes for over 25 Years - including Hafthor Björnsson, Brian Shaw, Larry Wheels, and more.
Dr. Shawn Baker - CEO of MeatRx. Author of bestseller "The Carnivore Diet". Medical Doctor who served as a combat Trauma Surgeon and Chief of Orthopedics for US Air Force. Multi-Sport elite level Athlete World Record holder. M.D. Medicine from the Texas University Health Sciences Center.
Dr. Mike Roussell - PhD. and Professor of Nutrition at Penn State College of Health and Human Development.
Dr. Rhonda Patrick - PhD. in Biomedical Science from the University of Tennessee Health Science Center. The link between mitochondrial metabolism, apoptosis, and cancer.
Dr. Andreas Eenfeldt - Founder and CEO of Diet Doctor. Board member of the Dietary Science Foundation. Over 13 years experience as a Medical doctor specializing in family medicine.
Chris Kresser - M.S. and L.Ac. Co-director of the California Center for Functional Medicine. New York Times - bestselling author of "The Paleo Cure". He was awarded “Best Inspirational Voice” and “Best Health & Wellness Website” by Paleo magazine in 2019.
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Disclaimer
This blog is for informational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new medication or weight loss program.
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