Protein is an important part of a balanced diet, especially if you’re trying to lose weight. It helps us retain and build muscle, stay full throughout the day, and get the energy we need to burn those calories. However, not all proteins are equally healthy. While experts agree that lean proteins can do wonders for your health, some are best to be avoided as much as possible if you want to live your longest, healthiest life possible. In fact, there’s on in particular that you should be weary of: red meat.
To learn more about how red meat puts your health at risk by causing inflammation and gut issues, we spoke to dietitian Dana Ellis Hunnes, author of Recipe for Survival. She broke it down for us, explaining that the compounds present in this meat can be detrimental to your health goals. Find her expert insight below!
Red meat
Many of us would agree that, sometimes, nothing hits the spot like a perfectly grilled hamburger. Unfortunately, though, health experts agree that it's best to eat red meat like beef in moderation—or even to cut it out completely. That's because consuming this type of meat on a regular basis can result in serious health consequences over time, including heart disease.
Red meat and inflammation
You should especially avoid red meat if you struggle with chronic inflammation, because, as Hunnes explains, "It increases inflammatory markers in the blood, including INF-1 and TMAO." To translate, IGF-1 (insulin-like growth factor 1) is a hormone found naturally in our blood; while having a good amount is important, if your levels get too high, you may run into issues like heart disease and diabetes. Similarly, the compound TMAO plays a role in your cholesterol and metabolism and can even result in heart disease and certain types of cancer.
Red meat and gut health/weight gain
The effects of red meat don't stop at your heart. As it turns out, you may also be setting yourself up for gut issues if you regularly chow down on bacon and burgers. "As for gut health, there are compounds in red meat (including the TMAO) that changes the acidity in the gut and therefore affects the microbiome," Hunnes explains. "In a way, red meat is somewhat toxic to good-bacteria in the gut (the microbiome)."
This imbalance of good and bad bacteria is known as gut dysbiosis, and it can result in a plethora of digestive issues, from gas and bloating to constipation and diarrhea. Additionally, when your gut is off balance, your whole body is affected. You could be putting your immune system, mental health, and even your weight loss goals at risk. Yikes!
Of course, one cheeseburger or some spaghetti and meatballs every now and then certainly won't kill you. However, remember that the key to any healthy diet is moderation—especially when it comes to possibly harmful foods like red meat. Whenever possible, you should opt for lean proteins like chicken, fish, and plant-based options. Your body will thank you!
