Red meat in the diet - Q&As

• What do the terms red meat and processed meat refer to?
  Studies often use different definitions for these terms, which makes it difficult to compare their findings. Some studies, for example, include poultry as meat while others exclude it, and some look at total meat consumption while others analyse red meat and processed meat separately. Recent epidemiological studies define the terms as follows:
  Red meat includes beef, veal, pork, lamb and mutton (fresh, minced and frozen).
  There is no agreed global classification for Processed meat. In the UK the term processed includes meat that has been preserved by methods other than freezing, such as salting, smoking, marinating, air drying or heating e.g. ham, bacon, some sausages, some hamburgers, salami, corned beef and tinned meat. Hamburgers and sausages can only be classified as preserved if they contain salt and chemical additives
  
  
• What types of studies can investigate the links between meat and health?
  Obtaining definitive evidence to confirm the effects of specific dietary factors on disease, such as cancer and heart disease, is a challenging process. The strongest association we have mostly comes from studies that assess people’s diets and then follow them up for long periods of time to see if there are any differences in the diets of those who develop a disease and those who don’t. These sorts of studies are expensive and take a long time.
  
  
• Is meat consumption falling or rising?
  Trends in consumption of individual meats vary widely but overall there has been a general decrease in the amount of red meat consumed in developed countries.
  
  
• Is red meat still a good source of nutrients?
  Meat and meat products make an important contribution to nutrient intakes. They provide a number of essential nutrients, including protein, long-chain n-3 fatty acids, iron, zinc, vitamin D and vitamin B12. According to EU labelling legislation, red meat can be classified as a source of niacin, zinc, phosphorus, vitamin B6 (beef and pork) and a rich source of vitamin B12.    Some of these nutrients are more easily absorbable in meat than alternative food sources e.g. iron and zinc.  A further reduction in average meat consumption could adversely affect public health by increasing the numbers already at risk of having a poor iron intake.
  
  
• Isn’t meat a lot less fatty than it used to be?
  The meat from modern UK livestock is far less fatty than it used to be a few decades ago. The fat content of meat varies widely depending on the type of meat, the cut and the degree of trimming. Lean meat is lower in fat than untrimmed meat (although there is no agreed international definition of the term lean, it usually means less than 10% fat). Lean pork can be as low as 4% fat content.
  
  
• What contribution do meat and meat products make to total fat intake?
  This varies, but in the UK meat and meat products (including poultry) contribute on average 23% of an individual’s overall fat intake (Henderson et al. 2003).
  
  
• What types of fat does meat contain?
  Red meat contains saturated, monounsaturated and polyunsaturated fatty acids.  The fatty acid composition will depend on the proportions of lean and fat present. Lean meat is higher in unsaturates and lower in saturates (e.g. less than 2g of saturates per 100g of meat) compared with untrimmed meat.    Red meat contains the long chain n-3 fatty acids that have potential benefits in relation to heart health. Although it is not a rich source, it makes a substantial contribution to our total intake.
  
  
• Does meat contain any salt?
  Fresh meat is naturally very low in sodium (salt), whilst meat products and processed meat are generally higher in salt.  Work is underway to try to reduce the levels in processed meat products.
  
  
• Can consumers still eat bacon and ham?
  The FSA’s current advice remains that ‘some processed meat can be eaten as part of a healthy balanced diet’
  
  
• Are vegetarians healthier?
  Early death rate amongst vegetarians is lower than the general population. But the experts point out that positive dietary and lifestyle habits could contribute to this. For example, they tend to eat more fruit and vegetables, they smoke less, they are more physically active – all of which are beneficial for health. In fact, when you compare them to non-vegetarians who also adopt these healthy behaviours their mortality risk is similar, suggesting that the benefit does not come from avoidance of meat and fish (Appleby et al. 2002).
  
  
• Does meat eating increase the risk of colon cancer ?
  Observational studies can only demonstrate associations between dietary and lifestyle factors and diseases. We do not have evidence from randomised controlled trials, which are needed to demonstrate causal relationships.   Red and processed meat are one component of the diet and only one of a number of potential risk factors for colorectal cancer. The most established diet-related risk factors are overweight and obesity and low physical activity levels.  Lean red meat, when consumed in moderation as part of a healthy balanced diet that includes plenty of fibre from fruit, vegetables, pulses and whole grain cereals is unlikely to significantly increase the risk of colorectal cancer. However, some studies have shown high intakes of red and processed meat (more that 160g or two portions per day) to be associated with a higher risk of colon cancer compared to those eating very little meat (less than 20g) The World Cancer Research Fund in its 2007 report has reviewed all the evidence and has recommended that people should eat no more than 500g of red meat per week. Consumption in the UK is already similar to the level recommended in the report.
  
  
• Has a mechanism been identified to explain a link between meat consumption and colon cancer?
  The underlying mechanism for an association is still uncertain. Several plausible possibilities have been suggested, these include heterocyclic amines, polycyclic aromatic hydrocarbons (which are produced in cooking) nitrite and nitrates and haem iron. Larger-scale studies are needed to identify the significance of these suggested mechanisms.
  
  
• What are the current guidelines regarding red meat intake in the UK?
  The UK guidelines set by the Committee on Medical Aspects of Food Policy (COMA) state that individuals’ consumption of red and processed meat should not rise and that higher consumers (more than 140g per day or 12-14 portions per week) should consider a reduction in intake (Department of Health, 1998). 
  
  
• How much red meat do people consume?
  Average daily intakes of red and processed meat in most countries are still below the level thought to increase the risk of colorectal cancer. Estimates of the average daily consumption of red meat in the UK vary.  However the most authoritative sources all indicate average consumption levels well below 140g.  90g cooked weight (or 8-10 portions per week) was the average cited by the COMA report into diet and health (1998). More recent national data suggests average intake is 84g per day (TNS 2007). However this includes the weight of additional components of meat products (e.g. pastry on meat pies), not just meat content.
  
  
• Can lean red meat be consumed as part of a healthy balanced diet?
  Red meat is a source of many important nutrients, including iron and makes a significant contribution to nutrient intake for most individuals. Therefore, as recommended in healthy eating advice around the world, lean red meat, consumed in moderation, can be enjoyed as part of a healthy balanced diet. As there is no evidence that a moderate intake of lean red meat has any negative effects on health, there is currently no scientific justification for excluding it from the diet. 

References
Henderson L, Gregory, J, Irving K et al. (2003)The National Diet and Nutrition Survey: Adults Aged 19-64 years. Vol 2: Energy, protein, carbohydrate, fat and alcohol intake. HMSO: London
Appleby PN, Key TJ, Thorogood M et al. (2002) Mortality in British vegetarians. Public Health Nutrition 5(1): 29-36.
Department of Health (1998) Report on health and social subjects 48: Nutritional Aspects of the Development of Cancer: Report of the Working Group on Diet and Cancer of the Committee on Medical Aspects of Food and Nutrition Policy. London: The Stationary Office.

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