How can you eat red meat safely?

We're going to do our best to answer.

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Today's Ingredients I find it's really easy to get into debates about red meat. On one hand, it's absolutely packed with micro- and macronutrients that your body thrives on. On the other hand, it can be high in saturated fat, and eating it has been linked to many chronic diseases. Not to mention, red meat production isn't exactly known for being environmentally friendly or great for animal welfare. See how many debates I stirred up in one paragraph? Today, we're going to focus on the health aspects of red meat, specifically how much is OK to eat each week. Our friend and registered dietitian Kelli McGrane is here with a look at the existing research plus some practical pointers.   • Food to live well: These foods can help lower your triglyceride levels   • News to know: Lack of fiber may trigger inflammatory bowel disease   • Exercises to try: 12 of the best affordable exercise bikes Enjoy! Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik April 11, 2024 • 3 min read Let's Ask the Dietitian Q: What's the healthiest amount of red meat to eat? A: Unless you're at an increased risk for chronic diseases, like heart disease and type 2 diabetes, or certain forms of cancer, eating one or two servings of unprocessed red meat per week is likely OK — especially if the meat is accompanied by a generous serving of veggies. Still, it's important to know that unprocessed red meat intake has been linked to an increased risk for heart disease (though research is mixed), type 2 diabetes, and certain types of cancer. It's recommended that you limit processed red meat in your diet even more. This includes hot dogs, deli meats, bacon, and the like. The World Health Organization has classified processed meat, which tends to be higher in sodium and preservatives, as "carcinogenic to humans." Now for some important caveats! Most studies on red meat intake are observational. This means these studies show an association between red meat intake and health outcomes — they can't prove a cause-and-effect relationship. Also, there are SO many variables that contribute to disease risk, including your overall diet, your genetics, and lifestyle factors like smoking, physical activity, and stress. Let's not forget that unprocessed red meat is a great source of protein and provides many important vitamins and minerals that your body needs to grow and function properly, including iron, vitamin B12, selenium, and niacin (vitamin B3). Here are some healthier ways to enjoy unprocessed red meat: Opt for lean cuts to decrease your saturated fat intake. Avoid cooking red meat at high temps (this may create harmful compounds). Limit yourself to eating it a couple times per week. Kelli McGrane, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) Kitchen Kit Bring the heat       KIZEN Instant Read Meat Thermometer Some people have a preternatural ability for cooking meat to perfection. Everyone else could benefit from using a meat thermometer! This simple tool allows you to grill, broil, and roast meat with more precision and less guesswork. Get it right in time for BBQ season! SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       the takeout What we're digesting 🪮 Women's hair thins too! And these natural remedies may help. 🩺 This syndrome increases your risk for every type of cancer. More than one-third of U.S. adults have it. 🥜 The most common food allergies. These 9 foods account for 90% of all allergies! 👀 Should you drink apple cider vinegar before bed? There's a rumor this will make it more effective. Thanks for reading, everyone, and happy Friday Eve! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by Impossible burgers.

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