Red meat has long been a staple in many diets, but its role in overall health has become a subject of increasing scrutiny. Eating excessive amounts of red meat, particularly processed varieties, has been linked to a higher risk of chronic diseases like colorectal cancer and type 2 diabetes. This is primarily caused by the formation of potentially harmful compounds during the processing and cooking of the food at high temperatures. However, eliminating red meat entirely isn't always necessary. Enjoying it as part of a balanced diet alongside vegetables, whole grains, and other lean protein sources can still be a healthy approach.
The World Cancer Research Fund and the American Institute for Cancer Research recommend keeping red meat intake to no more than three portions per week, totaling 12–18 ounces.
Monitoring portion sizes and frequency is essential, as consistently exceeding these recommendations can lead to subtle yet consequential health issues. Here are eight signs that you might be eating too much red meat.
Related: WARNING TO MEN: Here's Another Reason to Cut out Red Meat
If you're eating a lot of red meat, you might start having some tummy troubles. Since red meat doesn't have much fiber, it can make you constipated or bloated. It can even upset your stomach and lead to diarrhea.
Fiber is really important for your digestion. It helps things move smoothly through your system, makes your stools softer, and keeps your bowel movements regular.
When you don't eat enough fiber, waste gets stuck, and your poop becomes hard and difficult to pass. It stays in your colon longer, allowing bacteria to ferment and produce gas, leading to bloating.
High cholesterol often doesn't have any noticeable symptoms, so you might only discover it during a routine check-up at your doctor's office. If your blood tests show high LDL cholesterol, the "bad" kind that clogs arteries, it could be a sign that you're eating too much red meat. High LDL can accumulate in your arteries, making them stiff and narrow.
Elevated levels of LDL and apoB (markers that show how much cholesterol is building up in your arteries) might mean you're consuming a lot of saturated fat and Trimethylamine N-oxide from red meat. These substances can raise your chances of developing heart disease.
Experts agree that eating a lot of red meat is strongly linked to weight gain and obesity. Red meat tends to be high in calories, and it's easy to eat more than you intended, which can lead to weight gain over time.
If you're experiencing persistent bad breath, your red meat consumption may be a contributing factor. There are a few reasons for this. First, if you don't clean your teeth well after eating meat, food gets stuck and bacteria can grow, causing bad breath. Second, when your body breaks down protein from red meat, it makes ammonia. Some of this ammonia can leave your body through your breath and smell bad, like cat urine.
If you eat too much red meat, you could develop high blood pressure. Red meat often contains more calories and fat, particularly saturated fat and cholesterol. There is strong evidence that consuming excessive red meat can raise the risk of cardiovascular diseases, which might result in heart attacks and strokes.
If your diet includes an excess of red meat but lacks sufficient fiber from fruits, vegetables, whole grains, and beans, constipation could be an issue. Although beef is among the more digestible forms of protein, consuming it in large quantities often suggests a lack of balance in your diet. To maintain regular digestion, it's important to moderate your meat intake, include plenty of fiber-rich foods, and stay well-hydrated.
Consuming excessive amounts of red meat might mean a person is eating too much protein in general. This can be bad for your kidneys. Research shows that kidney function can be compromised when the body takes in more protein than it can process.
If your kidneys are already not healthy, a diet with lots of protein could make them even worse. This happens because your body might struggle to get rid of all the waste that comes from breaking down protein.
New research suggests that even people with no pre-existing kidney issues may experience kidney issues due to high protein intake. A 2020 study published in the Journal of the American Society of Nephrology (JASN) revealed a link between high-protein diets and a higher risk of developing chronic kidney disease (CKD) for the first time.
Related: Don't Eat Meat? Try These Plant-Based Proteins Instead
How healthy your gut is can affect how much inflammation you have, and this can lead to many different health problems. If you eat too much red meat, you might get joint pain because of this inflammation.
Red meat has a higher fat content (including saturated fat) than other protein options. Research indicates that it might elevate the amounts of interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine in your system – all of which are signs of inflammation. This inflammation isn't just in your gut; it can also affect your joints.
Another reason red meat might cause joint pain is because it has a lot of purines. These turn into uric acid, which can build up and form sharp crystals in your joints, causing pain and swelling.
It's common to experience bad body odor after consuming a large amount of red meat. This smell is due to the body's struggle to break down the red meat. When red meat isn't fully digested, it leaves a residue in the digestive tract. This residue mixes with bacteria and creates fatty acids, which are eventually released through sweat.
When these fatty acids interact with bacteria on the skin, they can create a strong, unpleasant odor. This is especially true when large amounts of red meat are eaten, leading to an increased presence of fatty acids and bacteria on the skin. These factors combined result in noticeable and unpleasant body odor.
If you're having trouble getting pregnant, what you eat might be part of the problem. Eating too much red meat could be affecting your fertility. Studies show that eating more plant-based foods and fish can help women get pregnant. Men who eat a lot of processed red meat might have lower sperm counts. Experts suggest eating red meat only one or two times a week and focusing on foods like salmon, lentils, and chickpeas instead.
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