BAS Health Series: Myths and Realities of the Things We Eat, Article 6 of 6

If you’ve been following the Food Myths series, we’ve tackled fat, salt, sugar, caffeine, and alcohol — and now we’re closing with one of the most polarizing foods of all: Red Meat.

Few foods inspire such strong opinions. For some, it’s an American pastime, a symbol of opulence, and deep satisfaction. What would a BBQ be without brisket and burger? For others, it’s the villain of modern nutrition, linked to heart disease, cancer, and climate change.

I love, love, love steak. I’ve eaten nearly everything and nothing quite compares to a perfectly grilled ribeye or a juicy burger shared with friends. But the science behind red meat is complex. It’s neither angel nor devil — and understanding the difference between how much and what kind makes all the difference.

Let’s carve into the truth.

Myths

• Myth 1: Red meat causes cancer.
  The truth is not any more than anything else … but with some nuance. Studies have linked processed meats (like bacon, sausage, and deli meat) to higher rates of colorectal cancer, largely due to preservatives and cooking methods¹. But fresh, lean red meat in moderation isn’t the same story.

• Myth 2: All red meat is bad for your heart.
  Excess consumption of saturated fats from red meat can raise LDL (“bad”) cholesterol, but lean cuts and grass-fed options contain more omega-3s and less unhealthy fat². The key is to make an educated purchase.

• Myth 3: Plant-based diets are a healthier choice.
  While plant-based diets have proven health benefits, moderate meat intake fits within a balanced lifestyle. Meat provides complete proteins and micronutrients that are harder to obtain from plants alone³.
  
  

The Science

Red meat is one of the richest sources of complete protein, providing all nine essential amino acids that your body needs for muscle repair, hormone production, and immune function. It’s also packed with vitamin B12, zinc, iron, and creatine, nutrients critical for brain health, oxygen transport, and energy metabolism⁴.

The controversy lies in what happens when we eat too much — especially heavily processed or charred meat. Charred meats, like burnt ends, can have carcinogenic qualities. Cooking at high temperatures creates heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds that can damage DNA and raise cancer risk over time⁵.

Moderation and preparation matter as much as type. Baking, slow cooking, or grilling at lower temperatures significantly reduces harmful compounds. Pairing meat with fiber-rich vegetables and antioxidants (like broccoli, spinach, or berries) helps neutralize oxidative stress.

Did You Know? The average American eats about 220 pounds of red meat per year — nearly double the global average⁶. I’m definitely double the global average.

Red Meat and Heart Health

Red meat can contribute to higher cholesterol if consumed excessively, especially when paired with refined carbs and sugars (think burgers, fries, and soda). But context matters.

A 2023 meta-analysis showed that lean, unprocessed red meat eaten in moderate amounts (3–4 servings per week) does not significantly increase heart disease risk⁷. Grass-fed beef even contains more conjugated linoleic acid (CLA) and omega-3s, which may support heart health.

Health Tip: The harm often comes not from the steak — but from what’s on the plate beside it. Get the burger but skip the fries and soda.

Red Meat and Cancer Risk

The World Health Organization classified processed meats as Group 1 carcinogens (same category as tobacco and asbestos) — meaning strong evidence links them to colorectal cancer⁸!

However, unprocessed red meat is classified as Group 2A, or “probably carcinogenic,” due to evidence from very high consumption levels. It’s a risk that depends heavily on portion size, frequency, and cooking method.

How to reduce risk:

• Limit processed meats like bacon, hot dogs, and deli slices.

• Cook at moderate temperatures and avoid excessive charring.

• Pair with high-fiber foods — fiber binds and removes harmful byproducts from digestion.

• Eat less red meat overall (12–18 ounces cooked per week).
  
  

Around the World – How Cultures Eat Meat

• France: Red meat is eaten in smaller portions, often grass-fed, and always accompanied by vegetables or wine — both rich in antioxidants.

• Japan: Meat portions are small, often mixed with vegetables, rice, and broth.

• Mediterranean Diet: Includes occasional lean red meat, balanced with fish, olive oil, and legumes.

• United States: Larger portions, more processed meats, and higher cooking temperatures increase risk.
  
  

Fast-Food Trap – Hidden Dangers of Processed Meats

The real problem isn’t your weekend steak — it’s the daily deli sandwich, breakfast bacon, or fast-food burger. Processed meats contain nitrates, sodium, and preservatives that contribute to high blood pressure, inflammation, and increased cancer risk⁹.

Meat Smart Chart – A Better Way to Choose Your Protein

The Truth

Most health organizations recommend no more than 12–18 ounces of cooked red meat per week¹⁰. That’s about two to three modest servings.

If you love red meat:

• Choose lean, unprocessed cuts like sirloin, tenderloin, or flank.

• Opt for grass-fed or pasture-raised when possible.

• Avoid daily consumption and rotate with fish, poultry, or plant-based proteins.
  
  

My Opinion

Steak lovers can rejoice! Red meat isn’t the enemy. Done correctly, it’s a healthy choice. The right kind of red meat can actually support your brain, heart, and overall energy. Grass-fed, lean cuts are packed with essential nutrients and healthy fats that your body needs. Just steer clear of processed meats, which are classified as Group 1 Carcinogens — the same category as tobacco and asbestos!  We all need to remember that food tip.

So don’t be afraid of that big, juicy, grass-fed, perfectly marbled steak. Enjoy it and just don’t burn it on the grill. Skip the fries and soda on the side, too. Pair it with some greens, good conversation, and gratitude.

If you’ve made it through the full series — thank you for joining me on this journey. We’ve covered the good, the bad, and the misunderstood: fat, salt, sugar, caffeine, alcohol, and red meat. Each one tells a story about how we eat, why we eat, and how confusing food advice has become.

Here’s what I’ve learned — food isn’t the enemy and health isn’t about restriction. It’s about awareness, moderation, and joy. Every bite and sip we take should add value to our lives.

I love food. I love the art of cooking, the culture behind it, and the science within it. But as I get older, I realize health isn’t about chasing trends or cutting everything out. It’s about balance and making informed choices, honoring your body, and still savoring the flavors that make life enjoyable.

The Myths and Realities of the Things We Eat

By Ken York, President of Benefit Airship

As someone who loves food — the smell of a sizzling pan, a great cup of coffee, a perfectly cooked steak — I’m fascinated by what we eat and how it affects us. I also get frustrated by the constant noise around it. One day butter is a superfood, the next it’s poison. Coffee adds years to your life — unless it’s silently killing you. Every week seems to bring a new diet, miracle supplement, or shocking study that contradicts the last one.

I’ve spent years researching health and wellness — both personally and professionally — and I’ve learned that truth in nutrition is rarely simple. What’s good for one person might not be for another. But there is science behind how these foods work, and it’s not as mysterious as the headlines make it seem.

Sources

1. World Health Organization, Processed Meat and Cancer Risk

2. American Heart Association, Saturated Fat and Red Meat

3. Harvard T.H. Chan School of Public Health, Protein and Plant-Based Diets

4. USDA, Nutritional Composition of Beef and Pork

5. National Cancer Institute, Cooking Methods and Cancer Risk

6. U.S. Department of Agriculture, Per Capita Meat Consumption Data (2024)

7. Journal of Nutrition, Lean Red Meat and Cardiovascular Health

8. WHO IARC, Red and Processed Meats Classification

9. JAMA Network, Processed Meat, Sodium, and Mortality Risk

10. World Cancer Research Fund, Recommendations on Red Meat Consumption