You'll have some vital nutrients to replace.

Delicious, and often nutritious. But is it necessary?

DepositPhotos

We all hear about how bad red meat is for both the planet�s health and our own.
Planet-wise, there�s no argument: The detrimental effects of greenhouse gases from
livestock production on the earth�s atmosphere can�t be overlooked. So, for the
month of October, members of the PopSci staff are abstaining from all forms of red
meat (#NoRedOctober) for the sake of the environment, and, by extension, for our
own good. We have to live here, after all. It�s in our best interest to minimize
the cow farts.

The health implications of eating red meat are a little more nuanced. On the one
hand, numerous studies over the years have shown that an over consumption of red
meat isn�t the greatest for our bodies. The meat is often rich in fat and
cholesterol, and an increase in both has been associated with numerous health
conditions like heart disease and diabetes. Other studies have also found that its
consumption poses an increased risk for colorectal cancer, along with many other
lifestyle and genetic factors.

But the truth is, humans have been consuming red meat for a long, long time. In
fact, scientists have identified animal bone fossils from 2.6 million years ago
that showed butchery marks made by early humans. Our ancient ancestors were smart
eaters: Red meat has a plethora of nutrients. A serving of red meat contains a
healthy dosing of protein as well as vital nutrients including iron, vitamin B12,
and zinc, among others. But it�s absolutely not true that red meat is the only food
that provides these nutrients. The key, says Leslie Bonci, a registered dietician
and sports nutritionist, is to be aware of what you are missing and fill in the
blanks. �Things like zinc, magnesium, and B vitamins are not unique to red meat,
but they certainly are a major component of them,� Bonci says. �If you give it up,
then you are going to have to work harder and find lots of other types of food
items to be able to make up that difference.�

Animal liver is an excellent source of iron.

Pixabay

So if you never ate red meat again, and were extremely vigilant about your
nutritional needs, then you would be okay? Potentially, as long as you stay smart
about what you eat instead. Bonci says iron will be the biggest hurdle. �Red meat
has a lot of iron in it. And it�s a readily available source of iron.�

In fact, the iron found in red meat�what�s called heme iron�is arguably much easier
to absorb than iron found in plants, which is known as non-heme iron. That�s
because non-heme, plant-based iron requires acid for the body to absorb it. So
unless you are pairing your plant iron with a citrus fruit, you are probably not
going to get much out of it. Heme iron found in red meat is already in a form that
can be absorbed. For this reason, red meat is often recommended as a good way to
increase your body�s iron stores if you have iron deficiency anemia.

There are also certain groups of people who are more prone to being iron deficient,
including individuals with heavier menstrual cycles, pregnant people, those who are
lactating, and people with certain gastrointestinal disorders, like Crohn�s disease
and ulcerative colitis. There have also been some case studies to suggest that
certain individuals on acid suppressing drugs called proton pump inhibitors for
extended periods of time might be at an increased risk as well, though much more
research is needed to make any overall assertions.
While these groups of people need to be especially vigilant, Bonci says that anyone
who chooses to give up red meat needs to compensate their iron intake. She says any
other dark meat will contain easily absorbable iron as well, though often not quite
as much as beef. She points out that animal liver is always a big source of iron,
though not a type of meat that everyone absolutely loves. Organ meats in general
are a great nutritious resource that many folks in the U.S. are missing out on.

Other nutrients and vitamins found in red meat are also found in other meat
products as well, and in substantial amounts, so it�s easier to make up for those
by turning to other forms of animal protein. From a nutritional standpoint, Bonci
says, as long as you are aware of what you are giving up and you are compensating
accordingly, you should be okay. �Anytime you take something off the plate, you
have to replace them. And that�s not what everybody remembers to do.�

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