It’s official: red meat should be off the regular menu if you want to live a long and healthy life. High intakes of red meat are unheard of in countries that have the greatest number of centenarians. People aren’t necessarily vegetarian, but fish takes pride of place at the meal table, with meat featuring only now and then.
After a study by the International Agency for Research on Cancer concluded that every 100g (31⁄2oz) of red meat eaten daily could increase the risk of bowel cancer by 17 per cent, the World Health Organization has now classified red meat as being “probably carcinogenic”. Processed meat (any meat that’s cured, salted, smoked, or preserved) fared worse as “definitely carcinogenic”, alongside smoking and alcohol. Studies have also shown a link between higher intakes of red meat and a higher risk of heart disease.
But what if I’m vegan or vegetarian?
Even if you don’t eat eggs and dairy, all the protein you need can come from a balance of pulses, nuts, and grains. Some plant-based foods offer short-chain omega-3 fats, which can be converted into the long-chain versions seen in oily fish, although the process is inefficient. Vitamin B12 is only found in animal foods, however, so a supplement may be wise.
In contrast, good intakes of fish have been linked with a lower risk of overall death. It’s unsurprising really, since fish is high in protein, low in saturated fat, and packed with a wide range of nutrients.
Many of fish’s health benefits are attributed to its omega-3 fats. In a 2013 study of elderly people, those who had the highest levels of omega-3 fats in their blood lowered their risk of dying from all causes by 27 per cent. And a 2016 review of studies found that eating the equivalent of three full portions a week was linked to a 12 per cent reduction in dying compared with a fish-free diet. It’s no surprise that many of the world’s longest-lived communities, such as Okinawa in Japan and Ikaria in Greece, are located on islands or by the coast.
35%
lower risk of dying from
heart disease for older
adults with the highest
levels of omega-3 fats.
While white meat, such as poultry, is packed with nutrients, is lower in fat and saturates than red and processed meat, and doesn’t seem to be linked to heart disease and bowel cancer, it does lack the omega-3 fats you get from fish.
What all these facts show is that eating lots of red meat is detrimental to longevity, and one good alternative to red meat is fish.
A 2017 review of studies found that people who ate the most fish every day reduced their risk of death from all causes by 7 per cent. In stark contrast, the highest intakes of red meat and processed meat actually made death more likely, see below. It’s easy for meat to be the default option, but it’s easy to make everyday switches from meat options to fish or seafood choices that will boost health and reduce your risk of dying.
