This article is a brief summary of YouTube content, and various research results may be mixed together.
Red Meat
Red meat is rich in nutrients such as iron, zinc, and B12.
B12 in particular is a nutrient that is difficult for vegans to consume and must be supplemented.
Moderate amounts of red meat are not harmful.
Some studies suggest that consuming 50g of red meat daily is acceptable (excluding processed meat).
However, this doesn’t mean you can eat red meat freely.
Men who consumed red meat more than 5 times a week had a 3.57 times higher risk of developing colorectal cancer compared to those who consumed it less than once a month.
Those who ate the most red meat had a higher mortality risk compared to those who ate the least—31% higher for men and 36% higher for women.
Some studies found that eating red meat once a day increased mortality risk by 13%.
Consuming 100g of red meat increases the risk of diabetes, obesity, and metabolic syndrome.
Specifically, red meat increased the risk of diabetes by 19%, while processed meat increased it by 51%.
High protein intake after ages 50-65 increased overall mortality by 75% over 18 years, and cancer mortality risk increased 4-fold.
(This applies to middle-aged individuals; conversely, the elderly are more prone to nutritional deficiencies, so meat consumption is recommended for them.)
If you currently consume 90g, it is recommended to reduce it to 70g.
Replacing red meat with nuts (or low-fat dairy products, whole grains) reduced heart disease risk by 30%.
The NHS recommends eating red meat 2-3 times a week, 70g per day, focusing on lean meat that is boiled or steamed, water-based cooking, and accompanied by vegetables, whole grains, and beans.
Processed Meat
Processed meats like bacon and sausage are much more harmful to health than red meat.
The unhealthy aspects of processed meat are suspected to be due to nitrate and nitrite components.
Daily consumption of processed red meat (one hot dog or two slices of bacon) increased mortality risk by 20%.
Risk of death from heart disease increased by 18%, cancer-related death risk increased by 10%, chronic kidney disease risk increased by 42%, type 2 diabetes risk increased by 19%, and colorectal cancer risk increased by 18%. (Also associated with pancreatic and prostate cancers)
Avoid Charred Food
Carcinogens have been found in the charred parts of fish and meat.
Well-done meat is harmful to health, so it’s recommended to cook at lower temperatures (below 150°C), boil, eat as stew, or use a slow cooker.
Environment
Raising livestock for red meat leads to significant carbon and water pollution.
Beef, in particular, causes the most environmental pollution.
Jeong Hee-won’s Slow Aging YouTube: Red Meat and Health
