THE RISK OF premature death increases greatly if red meat is consumed regularly, a study has shown and the research also reveals that people are up to 20 per cent more likely to die early if processed meats feature daily in their diets.
The latest in a series of studies pointing to the negative health implications of dining regularly on red meats – including beef, pork, lamb and bacon – was released by the Harvard School of Public Health.
As with earlier studies, the latest research shows that high levels of red meat consumption increase chances of premature death, cardiovascular disease and cancer, along with type 2 diabetes and stroke.
The findings were no surprise, said Dr Mary Flynn, chief specialist in public health nutrition with the Food Safety Authority of Ireland.
“The results are well established. We should take note.”
She added, however, that the overall health risk could be greatly reduced by regularly substituting other protein sources such as fish, chicken and legumes (such as peas, beans and lentils) for the meat. There was also an immediate benefit in reducing portion size, she said.
The researchers' report also concluded that risk could be lowered by reducing red meat consumption. They published their findings online on Monday in the Archives of Internal Medicine.
The study involved following almost 37,700 men over 22 years and more than 83,600 women for up to 28 years.
All were free from any sign of cardiovascular disease or cancer at the start of their respective study period.
Their eating habits were assessed via questionnaires completed every four years.
The Harvard researchers found that one daily serving of unprocessed red meat increased mortality risk by 13 per cent.
A daily dose of processed meat, for example one hot dog or two rashers, increased this risk to a substantial 20 per cent.
The amount of unprocessed red meat involved in the calculations could also prove somewhat disappointing for many eaters. The researchers took as their sample a piece of meat no larger than a deck of cards.
According to the findings, swopping one serving of red meat for other protein-rich foods on a regular basis was of varying benefit in reducing health risks depending on the substitute involved.
There was a 7 per cent risk reduction with fish, 14 per cent for poultry, 19 per cent for nuts and 10 per cent for legumes.
The Harvard group calculate that 9.3 per cent of deaths in men, and 7.6 per cent in women, could have been prevented at the end of the follow-up period if the participants had consumed less than half a serving of red meat per day.
The Food Safety Authority had regularly published healthy eating guidelines that could help reduce the risk of disease and premature death, Dr Flynn said.
“What people tend to do when studies like this come out is panic,” she said.
“The healthy eating guidelines advise you not to choose red meat every time. Choose fish once or twice a week. Choose poultry one or two times a week.”
On reducing portion size, she said a portion of meat or fish should not exceed the size and thickness of your palm, not including the fingers.
