10 Red Meat Myths Busted
Nutrition information can be confusing. What is truth and what is fiction? Here we bust 10 of the most common red meat myths.
Myth #1 - We eat too much red meat.
Despite our love of Sunday roasts and barbecues, results from the last national nutrition survey1 showed that we are eating less red meat than in previous years. Australians on average eat around 67g of red meat everyday. These amounts are well within the Australian dietary guideline recommendations of 100g of red meat 3-4 times a week.2
Myth #2 - Red meat takes a long time to digest.
The perception that red meat takes a long time to digest is related to satiety rather than digestion time. In fact, it generally takes 4-6 hours for red meat to be fully digested compared to the dietary fibre found in fruits, vegetables and wholegrains which take more than 2 days. The filling feeling associated with eating red meat is due to the satiating effect of protein-rich foods, like red meat.
Myth #3 – Red meat is a major contributor of fat in the diet.
Demand from health conscious consumers has led to changes in red meat production, butchering techniques and consumer trimming practices resulting in a wide availability of lean red meat cuts. The average fat content of lean beef is 4 per cent, lean lamb is 6 per cent and lean veal is 2 per cent.3
Myth #4 – Eating red meat displaces vegetables in the diet.
This may be the case with other food groups but with red meat, Australians usually eat it with vegetables. On average Australians eat red meat with 4 or more vegetables and as part of a meal.4 The last national nutrition survey actually found that as red meat intake increased so did vegetable intake.1
Myth #5 – When eating out vegetarian meals are healthier.
Vegetarian dishes are not always the healthier option because they may be higher in fat, particularly if they have been fried or are made with cheese, cream or pastry. Dishes which include lean red meat, skinless chicken and fish can be relatively low in fat and therefore a healthy option particularly when grilled and combined with vegetables.
Myth #6 – Sausages are made with processed meat.
Sausages in Australia are generally made from fresh red meat. When people think of sausages they automatically think of the processed sausages in Europe which include a range of fermented and preserved meats such as frankfurts, kranski or chorizo.
Myth #7 – Red meat increases cholesterol.
A number of studies have shown that a healthy diet, which includes lean red meat, can improve cholesterol levels.5 Red meat, trimmed of all visible fat, contains relatively low levels of total and saturated fats. The National Heart Foundation has approved many lean beef, lamb and veal cuts with their Tick of Approval which means they have less than 4 per cent saturated fat.
Myth #8 – Red meat causes bowel cancer.
There is no evidence that red meat causes cancer. The evidence that fresh red meat increases the risk of colorectal (bowel) cancer is weak and inconsistent6. Key priorities for cancer prevention are reducing obesity, physical inactivity, smoking and alcohol.
Myth #9 – Diet has no effect on acne.
A study conducted by RMIT University in Melbourne on teenage and young adult males has challenged the myth that diet does not affect acne. The diet, inspired by those of more primitive societies where acne is virtually non-existent, included minimally processed foods such as lean red meat, fish, fruit, vegetables and wholegrains. After 12 weeks, their acne improved by 50 per cent which is similar to the effects of topical acne solutions. Professor Mann believes the minimally processed diet helped to control the hormonal imbalances associated with acne7.
Myth #10 – Red meat can easily be substituted by plant protein sources.
Excluding red meat from the diet can lead to inadequate intakes of essential nutrients such as well-absorbed iron and zinc, vitamin B12 and omega-3s. Whilst plant protein sources, such as legumes, nuts and seeds provide a suitable substitute for protein, they are generally poorer sources of well-absorbed iron and zinc and do not contain vitamin B12 or long-chain omega-3s8. Careful planning is therefore required to ensure nutrient intakes are maintained if red meat is not eaten. Whilst vitamin and mineral supplements can be useful to meet nutrient requirements, food sources of nutrients provides better absorption as well as a naturally balanced range of other nutrients and protective substances in a tasty package.
References
1. Record S et al, (1999), Red meat consumption – results from the 1995/6 National Nutrition Survey, CSIRO Health Sciences Nutrition.
2. National Health and Medical Research Council, (2003), Dietary Guidelines for Australians, Canberra: Commonwealth Department of Health and Ageing.
3. Williams P et al, (2007), Food Australia, 58: 173-81.
4. Roy Morgan Research, (2007), Eating Behaviour
5. Li D et al, (2005), APJCN, 14(2):113-19.
6. Baghurst P, (2007), Nutrition & Dietetics, 64(S4).
7. Smith R et al, (2007), AJCN, 86(1): 107-15.
8. Shrapnel B et al, (2007), Nutrition & Dietetics, 64(4): 254-60.
