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Protein is one of the essential macronutrients needed to support a healthy body, fueling your muscles for growth and development while simultaneously boosting your metabolism and increasing fat burn. Found in a variety of foods from beans and tofu to meat and eggs, across the board protein is well regarded as a staple in any diet.
However, there are some sources which are more nutritious than others, and regularly consuming certain proteins may actually have a negative impact on your overall health, slowing your metabolism and potentially invoking heart issues in the future. While there are certainly benefits to all protein forms, it’s red meat that you should be limiting your intake of if you want to lose weight and preserve your overall health.
Undeniably a great source of protein, not to mention delicious, red meat does offer some notable health benefits to the body. Boasting about 7 grams of protein per ounce, red meat such as steak and burgers are a great way to quickly hit your daily protein goals while also offering a significant amount of vitamin B12 and iron as well. “Red meat is the primary natural source of Vitamin B-12 and is a good source of heme iron which is the type of iron your body can use most readily,” notes Ricci-Lee Hotz, MS, RDN, and Expert at Testing.com.
Essential for digestion and the production of hemoglobin which carries oxygen to the lungs, both vitamin B12 and iron are vital for healthy development of the body. However, when consumed in excess, the cons may outweigh the pros with red meat.
Despite the benefits, it’s worth noting that this variety of protein is often high in fat as well, which can have a whole slew of negative implications on your health over time. “Some dangers of eating red meat include when fatty cuts of meat are consumed which are high in saturated fat, increased risk of heart disease, high cholesterol, and other similar conditions,” warns Hotz. “In addition, consuming red meat in excess can lead to an increased risk of stomach or intestinal cancers.”
While this is not bound to happen to anyone who has eaten red meat in their lifetime, choosing this as your primary form of protein is not necessarily the best choice for preserving your long term health. Not to mention, red meat is more difficult to digest than other forms of protein, potentially causing bloating and inflammation of the stomach.
If you are a lover of red meat and aren’t thrilled at the idea of cutting it from your diet entirely, don’t stress. Hotz suggests consuming a maximum of 18 oz per week, supplementing with other protein sources on the days in between. “In general, most individuals can gain the benefit of red meat protein when consumed about twice a month,” she says. Instead, consider upping your intake of chicken, fish, and turkey which are all leaner protein sources which contain significantly less fat, making them heart healthy options.
Even if you don’t follow a plant based diet, beans, tofu, quinoa, and nuts are all great sources of protein that won’t put your heart at risk--or your metabolism. Hotz does note that on the whole red meat won’t make a major difference in that department either way, but excessive consumption could slow your digestion and create digestive discomfort and other such issues.
Red meat can certainly be an asset to your diet in small amounts, providing ample vitamins, minerals, and protein to your body which can have a positive impact on your health. However, for everyday dining, leaner meats are ultimately going to allow you to reach your weight loss goals faster while preserving your heart health, and you’ll find that you can consume just as much protein through chicken or even beans as with red meat without fear of harming your body down the road. There’s no denying that a burger can hit the spot from time to time, but as a daily staple to your diet, it’s best left on the sidelines.
