Beef and other red meats have been demonized for years along with saturated fat and cholesterol. However, a new study in the American Journal of Clinical Nutrition has shown that beef can be incorporated into a healthy diet and even lower cholesterol levels comparable to the famous DASH diet which emphasizes the consumption of white meats (1).
So, what's the beef with beef? Previously, beef consumption has been linked to:
- Cancer (especially colon and pancreatic cancers) (2)
- E. Coli , Campylobacter, and tuberculosis infections (3,4)
- Endometriosis (ailment of the uterus causing menstrual pain) (5)
- Elevated Cholesterol
- Migraines (6)
It has now known that these ailments are associated not with the beef itself, but with various processing, cooking, and farming methods.
- Red meat's cancer-causing potential is actually due to added preservatives such as synthetic sodium nitrate and sodium nitrite. These preservatives have been linked to pancreatic and colon cancer, migraines (6), and Heterocyclic Aromatic Amines(HAAs) which are caused mainly by high-heat cooking such as barbecuing or frying (7).
- Various strains of detrimental bacteria typically associated with beef have now been associated with large-scale and unsanitary farming operations; cows are kept indoors, feeding and sitting in conditions that breed disease. Harmful bacteria, including E. coli, Campylobacter, and tuberculosis, are virtually non-existent in pasture-fed cows (3). Eating a natural, green diet and roaming in the sun promotes the cows' health, inhibiting growth of bacterial pathogens.
- According to recent studies, endometriosis, a female reproductive ailment affecting the uterus, is due to excessive Omega 6 fats and consumption of trans fats from vegetable oils (8), not meats specifically. This imbalance of essential fats can cause many problems including inflammation and increased aromatase activity (9). (Aromatase is an enzyme that catalyzes the conversion of androgens (testosterone) to estrogens.) Elevated estrogen levels have been associated with increased endometriosis risk (10).
- Dietary cholesterol does not affect cholesterol levels in most people. Excessive intake of cholesterol is usually associated with a down-regulation of cholesterol production in the liver. Poor cholesterol profiles are typically associated with inflammation caused by excessive stress, Omega 6 fatty acid consumption, trans fats, and sugar (especially fructose) (11,12,13,14,15).
- Many toxic effects have been associated with dioxins and other pesticides that accumulate in the fat of ruminant animals through consumption of highly sprayed conventional and genetically modified grain feed.
Conclusion:
- Don't be afraid of red meat. If obtained from a quality source, it is a healthy addition to any balanced diet. Pasture-raised beef is high in carnitine, carnosine, Omega 3 fatty acids, protein, conjugated linoleic acid and other beneficial nutrients and appears to be superior to poultry (18).
- Cook beef at lower temperatures; roast, steam, sear, or boil. Consider marinating your meat. Marinating meat prevents the production of HAA's which have been linked to many types of cancer (17).
- Only eat beef from grass/green-fed cows that are raised outside in the sun; this significantly lowers risk of E. coli and other bacterial infection. It also allows the animal to live healthily and to naturally produce its own vitamin D. Vitamin D protects the cows' health and it gets passed on nutritionally. Many Americans are vitamin D deficient.
- The general population is lacking fresh fruits, vegetables, and other healthy whole foods in their diet. It is important to emphasize the importance of real food and advocate the consumption of local and (preferably) seasonal foods. For those who eat meat; beef, especially from cows fed exclusively grass can be a great way to increase nutrition compared to poultry or pork and ad variety to the diet (18).
Too much of anything can be detrimental to health. The best diet is a varied diet high in fresh, whole, local ingredients especially fruits and vegetables and ethically raised animal products.
Top Sources we recommend:
- Beyond Organic Beef (USA)
- US Wellness Meats (USA)
- Eatwild.com (Local Farms)
- Vineyard Farms (GA local Farm)
- Carlton Farms (GA Local Farm)
Sources:
2. Chao, A., et al. Meat consumption and risk of colorectal cancer. JAMA. 293(2):172-182, 2005.
3. Russell, J. B., et al. Potential effect of cattle diets on the transmission of pathogenic Escherichia coli to humans. Microbes Infect. 2(1):45-53, 2000.
4. Bailey, G. D., et al. A study of the foodborne pathogens: Campylobacter, Listeria and Yersinia, in feces from slaughter-age cattle and sheep in Australia. Commun Dis Intell. 27(2):249-257, 2003.
5. Parazzini, F., et al. Selected food intake and risk of endometriosis. Hum Reprod. 19(8):1755-1759, 2004.
6. Leira, R., et al. Diet and migraine. Rev Neurol. 24(129):534-538, 1996.
7. Knize, M. G., et al. Analysis of cooked muscle meats for heterocyclic aromatic amine carcinogens. Mutation Research. 376(1-2):129-134, 1997.
8. Missmer, S. A., et al. A prospective study of dietary fat consumption and endometriosis risk. Hum Reprod. 2010.
9. Fowkes, S. Wm. Aromatase inhibition and aging. Smart Life News. 7(1):1-6, 1999.
10. Trickey, R. Women, Hormones & the Menstrual Cycle. Allen & Unwin, St Leonards, NSW, Australia. 1998:241.
11. Khosla, P., et al. Dietary trans-monounsaturated fatty acids negatively impact plasma lipids in humans: critical review of the evidence. Journal of the American College of Nutrition. 15(4):325-339, 1996.
12. Reiser, S., et al. Blood lipids, lipoproteins, apoproteins, and uric acid in men fed diets containing fructose or high-amylose cornstarch. American Journal of Clinical Nutrition. 49:832-839, 1989
13. Ostos, M. A., et al. Fructose intake increases hyperlipidemia and modifies apolipoprotein expression in apolipoprotein AI-CIII-AIV transgenic mice. Journal of Nutrition. 132(5):918-623, 2002.
14. Swanson, J. E., et al. Metabolic effects of dietary fructose in healthy subjects. American Journal of Clinical Nutrition. 55:851-856, 1992.
15. Gondal, J. A., et al. Effects of dietary sucrose and fibers on blood pressure in hypertensive rats. Clin Nephrol. 45(3):163-168, 1996.
16. Reiser, S., et al. Effect of dietary sugars on metabolic risk factors associated with heart disease. Nutr Health. 3(4):203-216, 1985.
17. nize, M. G., et al. Analysis of cooked muscle meats for heterocyclic aromatic amine carcinogens. Mutation Research. 376(1-2):129-134, 1997.
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