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Meat Risks
Meat is good for you, right? That’s the current thinking on most men’s health, fitness and bodybuilding sites. But are there hidden risks that they’re not telling you about?
The answer: yes! yes! yes! Their advice could get you killed and I’ll show you a dozen reason why below. For decades I ate meat with every lunch and dinner – no exceptions. If there wasn’t meat – it wasn’t a meal.
Here’s what I didn’t realize: a modern cow or pig is NOTHING like its range fed counterpart. These animals are corn fed and greatly restricted in movement and end up with muscle tissue averaging around 30% fat! That just ain’t natural, no matter you look at it. Furthermore, the meat in these animals is practically devoid of omega-3’s.
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This is a huge contrast with range fed animals that are around10% fat. Yes, you read that right: animals that are allowed to move and forage have muscle tisse that provides a Low Fat Diet. Isn’t that ironic? A true Paleo Diet is actually Low Fat or darn close, and yet Paleo/Low Carb folks constantly criticize Low Fat diets. There was no butter or cheese or high fat meats thirty thousand years ago and there were definitely no fat-marbled, sluggish heffers roaming the plains.
Eating a low or lowish fat diet is what man is actually used to. Ironically, a true Paleolithic Diet of range fed animals would have often consisted of wild game that was actually Low Fat. (Fish was frequently an important component as well, of course, but that is packed with heart healthy omega-3’s.) Primates also eat low fat and always have.
Here is the point, though: it’s not easy to find low fat, range fed meat. And eating the meat that is accessible to us at supermarkets and restaurants is generally very dangerous for many reasons.. Below I document over
Fifteen Reasons Meat Will Eat Your Lunch:
1. Insulin Resistance (High Fat). If you consume too much fat in your meals, you will actually create insulin resistance, which is associated with heart disease and erectile and endothelial dysfunction. In fact, high fat meals are actually commonly used by researchers to induce insulin resistance for study purposes. [1][2] What exactly is the level at which insulin resistance starts kicking in? No one knows the answer to that, so you have to take your life into your own hands. NOTE: Fish oil may partially offset the effects of a high fat meal in this regard. [3]
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2. Blood Flow. Several studies have shown that a single high fat meal slows down blood flow for hours afterward. [4] Furthermore, even lower levels of saturated fat will slow down blood flow, a fact that I document in my link on The Dangers of Saturated Fat. This is hard on erections and many tissues require ample blood flow to function optimally.
3. Heart Disease. Carnitine has recently been implicated as a counterintuitive cause of heart disease. It turns out that bacteria love carnitine for fuel and increase levels of TMAO in your blood. TMAO, in turn, “enables cholesterol to get into artery walls and also prevents the body from excreting excess cholesterol.” [14] What has boatloads of carnitine? Beef and pork are by far the highest sources and one recent study found that TMAO levels rapidly increased in meat eaters after a beef meal and that this did not happen for vegans. The reason? Altered gut bacteria.
4. Damaged Arteries. Of course, it’s no secret that insulin resistance and decreased blood flow are hard on the arteries. However, what surprised researchers was how fast the damage initiated. In one study of mice, damage showed up after just six weeks in mice fed a high fat diet. [5] Again, if you get your fat too high, your health suffers rapidly and this is another example of meat eaters having to monitor themselves to make avoid damage.
5. Dyslipidemia (High Carbs). If you eat too many refined carbs or increase your glycemic load too high along with a fatty meal, you end up with the “associated insulin resistance and obesity that includes increased triglycerides, small LDL particles, and reduced HDL cholesterol.” [5] Of course, most men know that significant meat coupled with significant carbs is hard on their health. Again, though, this underscores the fact that you must be careful when you eat meat: too many carbs and you end up with all the problems associated with a Western Diet.
6. Low Carb. I put this as a separate item simply to call out the fact that it is (almost always) synonymous with a High Fat Diet. You have to get your calories from somewhere and, if you lower carbs too much, you are going to end up replacing those calories with fat generally. In other words, Low Carb Diets are generally higher fat diets and then you can end up with most of the problems on this page.
7. Arterial Inflammation. One of the arguments that meat eaters commonly use is that it’s really not saturated fat or cholesterol levels that cause heart disease but rather inflammation. Unfortunately, researchers have found that fat actually induces inflammation in overweight or insulin resistant men. [6] And, of course, this is a big percentage of the population. Again, men have to be very careful while eating meat for any signs of insulin resistance, extra weight and/or systemic inflammation.
However, there is good reason to believe that meat in general induces inflammation in virtually all men. The reason? Chicken, turkey, beef and pork all have ample amounts of arachidonic acid, which can trigger a systemic inflammation response.
8. Systemic Inflammation (High Protein). High protein diets dramatically increase several key markers of inflammation. See this link on The Dangers of Protein for information.
9. Arthritis. One study strongly linked (epidemiologically) rheumatoid arthritis to meat consumption. [7] They speculated that this was largely because of the fact that meat induces inflammation (and oxidative damage). An important point is that chicken and turkey, which many health-minded people eat, are actually very high in arachidonic acid, a component of meat that is associated with elevated systemic inflammation.
10. Vasoreactivity. A higher fat, Atkins-esque diet means decreased vasoreactivity. [8] This means the arteries are lose prone to expand and can to higher blood pressure and less blood flow.
11. Atherothrombosis. We all know that arterial plaque is not good: it narrows and hardens our arteries. However, it is what happens after that can be even more deadly: atherothrombosis. [10] This starts with a lesion and a “clot” that forms to try to help heal the lesion. A higher fat, Atkins-esque accelerates the process of atherothrombosis, [8] thus very likely increasing the likelihood of heart attack and/or stroke.
12. Aggressive Prostate Cancer. Grilled red meat has been linked with a strong increase in risk of aggessive prostate cancer, which is the kind that will kill you and quickly. [11] This is actually an issue that is not directly related to the fat in the meat but rather the charred black outside that occurs when it is broiled or grilled at high temperatures. Heterocyclic amines (HCA’s) and other nasty carcinogens are created by these cooking methods, particular in red meats.
13. Colon Cancer. Red meat is also associated with increased colon cancer risk. The reason may not have that much to do with the fat but rather the iron-related content. [11]
14. Arachidonic Acid. This is in all meats in significant quantities and is associated with increased inflammation levels. Reseachers have treated rheumatoid arthritis by lowering arachidonic acid in the diet. [12]
15. Dementia. A couple of studies have found that meat consumptions is linked with increased dementia risk. [13] This is likely for many reasons. It should be noted that fish consumption is associated with the opposite: decreased risk for the same.
Why Meat is SO Risky:
If you examine the above you will notice the following about eating meat:
- If you consume too much fat, you could kill yourself.
- If you consume too much protein, you could kill yourself.
- If you consume use too high of heat, you could kill yourself.
- If you consume consume too much saturated fat, you could kill yourself.
- If you consume too few carbs, you could kill yourself.
- If you consume too many carbs, you could kill yourself.
- If you consume too much arachidonic acid, you could kill yourself.
As you can see, the meat-loving carnivore walks a daily tightrope. He has to continually watch how he eats. One wrong step and he will find himself in trouble fast. Yes, meat has many excellent compounds in it, from choline to zinc to riboflavin, but is it worth it?
And, no, a little meat is not going to kill you. And, yes, if you exercise heavily you can probably nullify many of the negative effects of meat. Furthermore, if you can find range-fed beef, it would actually approach a standard low fat diet.
But, again, who lives perfectly in a modern, urban setting? We are much more sedentary and are surrounded with cheap carbs and easy access to corn-fed livestock. It is very difficult to be a meat eater and “walk the straight and narrow day after day.
Again, isn’t it much easier to just live a more plant-based lifestyle and not have to worry about all the above? There are many diets that are 90-100% plant-based that have done very well in the studies: the Mediterranean Diet, a Low Fat Diet, an Ornish Diet, a DASH Diet, vegetarian diets and vegan diets.
NOTE: Did you know that a standard vegetarian diet has several studies showing it increases longevity? [12] And in my link on Vegetarianism and Testosterone, I show that there is a study that shows vegetarians and vegans have elevated testosterone as well. And no one is really saying that one has to be a strict vegetarian. I consider myself plant-based just for that reason: I eat occasional meat. But one has to ask the question: if meat is so good for you, why do vegetarians have a better life expectacy and possibly better testosterone levels as well?
Here are some related links for more information:
High Fat Diet RisksWhat Just One High Fat Meal Does to YouWhy the Paleo Diet is a False FriendWhy Saturated Fat is Usually Bad For YouWhy The Paleo Diet Is More Myth Than ScienceBad News for Atkins (Low Carb) Diet FansThe Weston Price Diet
REFERENCES:
1) Diabetes, Nov 1991, 40(11):1397-1403, “Development of muscle insulin resistance after liver insulin resistance in high-fat-fed rats”
2) Molecular Cell, Oct 1999, 4(4):597–609, “PPAR? Mediates High-Fat Diet–Induced Adipocyte Hypertrophy and InsulinResistance”
3) Science, 21 August 1987, 237(4817):885-888, “Fish oil prevents insulin resistance induced by high-fat feeding in rats”
4) The American Journal of Cardiology, Feb 1 1997, 79(3):350–354, “Effect of a Single High-Fat Meal on Endothelial Function in Healthy Subjects”
5) Am J Clin Nutr, March 2010, 91(3):502-509, “Saturated fat, carbohydrate, and cardiovascular disease”
5) http://medicalxpress.com/news/2012-04-mice-fed-high-fat-diet-artery.html
6) Diabetes Care, May 2003,26(5):1362-1368, “Insulin Resistance, Inflammation, and Serum Fatty Acid Composition”
7) British Journal of Nutrition (2000), 84:589-595, “The role of meat in the expression of rheumatoid arthritis”
8) Circulation, 2007, 116:II_819, “Abstract 3610: Comparative Effects of 3 Popular Diets on Lipids, Endothelial Function and Biomarkers of Atherothrombosis in the Absence of Weight Loss”
9) Eur Heart J, 2004, 25(14):1197-1207, “Atherothrombosis: A widespread disease with unpredictable and life-threatening consequences”
10) PLoS ONE, 2011, 6(11): e27711, “Impact of Meat Consumption, Preparation, and Mutagens on Aggressive Prostate Cancer”
11) Carcinogenesis, 2000, 21(10):1909-1915, “Red meat and colon cancer: dietary haem, but not fat, has cytotoxic and hyperproliferative effects on rat colonic epithelium”
12) Am J Clin Nutr, Jun 2006, 83(6):S1505-1519S, “n–3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases”
13) Am J Clin Nutr, Aug 2009, 90(2):392-400, “Dietary fish and meat intake and dementia in Latin America, China, and India: a 10/66 Dementia Research Group population-based study”
14) http://www.nytimes.com/2013/04/08/health/study-points-to-new-culprit-in-heart-disease.html?exprod=myyahoo&_r=0
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