Very smart people have very different opinions about the healthiness of red meat.
You’ve probably seen some of this debate take place online (especially if you follow me on X).
In 2015, I embraced red meat and lost 100 pounds. Almost a decade later, I’ve kept it off.
It’s one of the reasons I’m so passionate about this debate — and why I want you to come to your own conclusions and make an informed decision.
Let’s take a look at the recent research, starting with the two leading schools of thought.
Both sides of the red meat debate
There are two kinds of people in the red meat debate: people who believe it’s the cause of metabolic disease, and people who believe it’s the cure for it.
The former group is the majority. It’s generally composed of vegans and vegetarians, since it’s a throughline touted by companies selling plant-based foods.
Let’s zoom out and take a look at their arguments.
The ‘red meat is bad’ crew
Do a quick search on Google, and you can find all sorts of studies lambasting red meat.
Some of the most common arguments you’ll find are:
- “The consumption of red meat raises mortality risk”
- “Red meat consumption leads to cardiovascular disease”
- “Red meat has saturated fat, which is bad for you”
There are three major flaws in the reasoning behind these studies.
First is the concept that cholesterol is bad.
I’ve written about this on this blog and in my book, so I won’t go deep into it again here.
Suffice it to say that the cholesterol conversation has been reduced to its lowest common denominator.
Reducing red meat for the sake of your cholesterol means ignoring underlying issues with your metabolic health.
Flaw number two: the idea that eating saturated fat leads to heart disease.
This metaanalysis, along with many others, finds this is flawed reasoning based on outdated research.
In fact, substituting saturated fat with unsaturated fat is potentially even worse for your health — many people mistakenly believe that vegetable oil is a healthy alternative. It isn’t, and aside from its potential to contribute to inflammation, just look at the trans fat content in this comparison table:
| Oil | Trans content |
| Soybean* | 0.4% — 2.1% |
| Walnut* | 2.0% — 3.9% |
| Sunflower | 1,1 % |
| Canola* | 1.9% — 3.6% |
| Olive | 0,5 % |
| PH soybean oil | 43.6% — 50.2% |
*Results of multiple samples of commercial oil
** Partially hydrogenated soybean oils for comparison
Research also shows that a higher saturated fat intake leads to a lower risk of heart disease such as stroke.
So much for a cut-and-dry argument — because saturated fat is not the boogeyman.
The final flaw: the idea that all studies are completed in good faith.
How many studies get distracted by looking at correlation, not causation?
Bagged salads at the grocery store don’t usually have added sugar, for example. But the dressing packets, croutons, and dried fruit most certainly do.
Now, let’s apply this logic to studies surrounding meat.
Many researchers are looking at terrible additives in the meat (not to mention greasy fries and buns), then throwing out the baby with the bathwater. If you don’t believe me, when did you last see a headline that didn’t say “red meat and processed meat” as though a steak is the same as a hot dog?
Plus, eating ‘meat’ can mean different things to different people based on their background and what they tend to buy.
You can buy lean steak from the grocery store and call it meat.
You can also purchase frozen meatballs (aka amalgamations of soy flour and mechanically-separated pork) and call it meat.
There’s a major difference between the two. And yet you won’t see many studies make the distinction.
We also need to talk about the other elephant in the room.
How many times have we seen money change hands to change the facts for corporate giants?
It happened with sugar and fat. Now it’s happening with protein ‘replacements’ and red meat.
The American Diabetes Association and American Health Association both receive funding from some very prevalent organizations — many of which we could classify as conflicts of interest.
Interestingly, popular media like Netflix’s What The Health loudly proclaims that eating red meat increases your risk of diabetes by 51%. It also claims eating a single egg is as bad as smoking five cigarettes, which has been debunked several times by nutritionists.
The kicker?
One of the individuals featured in the film founded an animal rights group and did jail time for harassment.
You need to be careful about who you trust, because some people have ulterior motives for promoting certain ‘facts.’
The ‘red meat is good’ crew
Now let’s look at the other side of the equation: people who believe eating red meat is good for you.
I’m not ashamed to say I fall into this category. After helping hundreds of patients (and myself) reclaim their metabolic health, there’s no way I could believe anything else.
I’ve laid out most of my evidence in the section above, but for the sake of clarity, I’ll recap the most important bits here.
- There is inadequate evidence suggesting saturated fat causes heart disease
- Recent research shows no causal relationship between red meat and heart disease
- There are dozens of benefits to low-carb, high protein diets, including increased insulin sensitivity, the control of type 2 diabetes, and better metabolic health
I want to point out that I’m not referring to ultra-processed red meat here. I’m talking about whole, real food that’s natural and sustainably-raised.
A diet of factory pork and cured bacon from box stores is not what I’m recommending.
But eating grass-fed beef cooked in your own seasonings (and avoiding burger buns and French fries imbued with seed oils) can work wonders on your health.
Red meat to avoid (and embrace)
So what can we take away from the research?
Red meat is good for you — but red meat with added junk is not.
I encourage you to avoid:
- Processed meats (sugary beef jerky included)
- Pre-seasoned meats (it shouldn’t have an ingredients label)
- Fast food meats (cooking at home is much safer)
Instead, you should focus on whole, real animal protein like:
- Organ meat (non-fried preferred, but if you must, use avocado or olive oil)
- Steaks, chops, and whole cuts of meat (including chops and bone-in meats)
- Bone-in red meat (marrow comes with a variety of health benefits)
The rule of thumb is to look for the ingredients label. If there is one, it’s probably not a whole, real food.
You should also opt for quality over quantity.
A steak costs more at the farmer’s market than at the grocery store, but the life of the farmer’s market animal was infinitely better and more sustainable.
Remember: you either pay for your health now, or pay for it later.
Eat meat for better heart health
Being religious around food is a bad idea.
But actively avoiding red meat to lead a healthier life may actually put you in a worse situation.
I’m not suggesting you must follow a carnivore diet, but I do think you should consider both sides of the argument. Eating a high-protein, low-carb diet can lead to a healthier heart and a higher quality of life.
All this is based on research and mounting clinical evidence — not hearsay, ego, or an agenda.
If you want to dig deeper into the red meat conversation, check out some of my resources below: