For better or worse, some stereotypes are true, including, according to a new study, that men eat more red meat than women.
The research, published in the newspaper Nature Scientific Reports, considered the consumption habits of 21,000 people in 23 countries and discovered that men ate more meat than women. The disparity in meat consumption was even greater in richer and more gender-equal countries.
But should women eat less red meat than men? See how steaks and burgers affect health.
What are the health benefits of red meat?
Red meat — including steak, pork and processed versions of each, like hamburgers and hot dogs — is rich in protein and contains B vitamins, iron and zinc, according to nutritionist Michelle Routhenstein.
Protein is an excellent fuel for building and repairing muscles and bones, and B vitamins have a wide range of benefits, including overall brain health and robust blood cell production. Meanwhile, zinc is essential for strengthening the immune system. And iron ensures that oxygen is transported efficiently throughout the body and helps with the production of certain hormones.
What are the risks?
Red meat is rich in saturated fats, which are literally too rich for our blood. Saturated fats contribute to high levels of “bad” cholesterol, or low-density lipoprotein (LDL), which contributes to plaques that clog and harden arteries.
An important Oxford University to study published in 2023 found that people who ate diets high in unprocessed red meat – such as steak – had a 9% higher risk of developing heart disease. Those who ate as much processed red meat, like hot dogs and hamburgers, were at an 18 percent higher risk.
Red meat is also associated with increased risks of certain types of cancer, especially colon and rectal cancer. It may also increase the risks of prostate and pancreatic cancer, although the science is less definitive when it comes to these diseases, according to the National Cancer Institute.
Are there differences in how red meat affects men and women?
Men and women get the same nutrients from red meat, but their needs are different. The distinction is most significant in relation to iron. Both sexes need iron to help transport oxygen throughout the body, but women have a greater “demand” for it, says San Francisco nutritionist. Edwina Clarke.
“For women of childbearing age, iron is a concern,” Clarke tells Yahoo Life. “Particularly during pregnancy, it is very difficult to meet iron needs… because your blood volume doubles and iron is important for the development of the fetus as well as the general health and well-being of the mother.”
Even outside of pregnancy, women lose an average of 60 grams of blood during each period, according to the National Institute of Health. And with this blood comes iron, depleting women’s levels. Menstruation is suspected to be to blame for widespread iron deficiency among young women in the US. A study published in JAMA found that almost 40% of women and girls aged 12 to 21 were iron deficient. And the World Health Organization estimated in 2019 that, globally, about 30% of non-pregnant women of reproductive age and 37% of pregnant women were anemic.
Although both men and women need protein and iron to build muscle and transport oxygen through the bloodstream, men simply don’t have additional iron unless they are high-performance athletes, says Clarke. Although it may have cultural associations with masculinity, men may eat red meat for extra protein in an effort to build muscle.
On the other hand, the data we have suggests that the risks arising from excessive red meat consumption are essentially the same for men and women. A 2023 study published in European Heart Journal found that rates of heart disease and diabetes were elevated equally for men and women who ate a lot of red meat.
Should women eat less red meat than men?
Experts say it would be good for everyone to keep their red meat intake to moderate or low levels. But how much red meat you should eat “depends on your iron needs,” says Clarke, and this is based on “whether you’re pregnant or not, what your general diet is like, whether you have a history of low iron.” or you were a competitive athlete – the risk profile depends on the individual.”
Clarke says most studies linking red meat to higher rates of health problems are observational, meaning they can’t prove that red meat is what causes health problems. But it’s worth noting that the diets of people living in the world’s so-called Blue Zones—areas like Okinawa, Japan, where longevity is unusually high and disease rates in later life are unusually low—involve little red meat.
“While red meat can offer nutrients like protein, B vitamins, iron and zinc, there are alternative lean animal proteins that provide these benefits without the associated risks of heart disease and cancer,” says Routhenstein. Red meat is by no means the only source of iron, it’s just one of the most “bioavailable” ways to get the nutrient, says Clarke.
