Is red meat good for me?
Yes, lean red meat is recommended as part of a healthy balanced diet in the Australian Dietry Guidelines. It contains many essential nutrients needed for optimum health: iron, zinc, vitamin B12 and long chain omega-3s. The Australian dietary guidelines indicate that red meat is recommended 3 to 4 times a week in the Australian Guide to Healthy Eating, otherwise, high-iron replacement foods are needed.
Does red meat increase cholesterol?
No, a number of studies actually show a healthy diet including lean red meat can improve cholesterol levels. This is because red meat trimmed of all visible fat contains relatively low levels of total fat and saturated fatty acids, which have been found to raise cholesterol. Red meat trimmed of visible fat has less than 4% saturated fat and earns the Heart Foundation Tick of approval. Visible fat can be trimmed by your butcher or by yourself using a sharp knife.
Is red meat linked to high blood pressure?
No, a study conducted by Dr Jonathan Hodgson, (School of Medicine and Pharmacology, University of Western Australia) found a red meat diet can decrease blood pressure. The trial involved 60 men and women with high blood pressure who were placed on either their usual diet or a diet where some carbohydrate rich foods were replaced with 200g lean red meat per day. After 8 weeks, the group which included higher amounts of red meat experienced a significant decrease in blood pressure. This study is part of the mounting evidence showing higher protein diets, including red meat, can help to lower blood pressure.
Does red meat cause bowel cancer?
No, the evidence that fresh red meat increases the risk of colorectal (bowel) cancer remains weak and inconsistent; however the association is slightly stronger with processed meats (such as frankfuters, salami, bacon and ham). The Cancer Council of Australia says "being overweight, having a poor diet, drinking alcohol and doing little or no exercise all increase your risk of developing certain cancers". In addition, smoking should be ceased to decrease cancer risk. Fresh red meat can be included with confidence as part of a healthy diet, 3-4 times a week, as indicated in the Australian dietry guidelines.
Is red meat OK in weight loss diets?
Lean red meat is a great food to include in a weight-loss diet because it's high in protein and a valuable source of essential nutrients. High protein foods are very filling, so you feel satisfied for longer and don't need to eat as much. For more information click through to the Red meat and weight loss, Advantages of a higher protein low fat diet and the CSIRO Total Wellbeing Diet Plan pages.
Is fish the only source of omega-3 fatty acids?
No, red meat also contains long chain omega-3 fatty acids. Although fish and seafood are the richest sources of long-chain omega-3 fatty acids, red meat is the second largest source in the Australian diet, contributing almost a third of our total intake.
How long does it take to digest red meat?
Within 4-6 hours. Meat is made up of protein and some fats which are easily digested and will generally leave the stomach within 2-3 hours. Meat is fully digested within 4-6 hours compared to the dietary fibre found in fruits, vegetables and wholegrains which take more than 2 days. The human digestive system is well designed to digest a variety of foods including red meat, which contains a wide range of essential nutrients, including iron, zinc, vitamin B12 and long chain omega-3s.
Also read more on: