Grilling Red Meat? Read This First.

Hot dogs and hamburgers are as American as the Fourth of July, but if you celebrate the holiday by firing up those foods on the grill, you may be risking your health.  

According to a study in the British Medical Journal, people who ate at least half a serving of red meat per day had about a 10% greater chance of premature death. 

The researchers looked at data analyzing the eating habits and mortality risk of 53,553 women and 27,916 men in the United States between 1986 and 2010. The data tracked the amount of red meat and other foods adults ate every four years by using self-reported questionnaires and then calculated change in eating habits over time. 

The researchers found that within eight years, those who ate at least half a serving per day of processed red meat had a 13% higher risk of premature death and those who ate at least half a serving of unprocessed red meat had a 9% greater risk of an early death. Those who ate less red meat and more whole grains, vegetables or other protein sources had a lower risk of death during an eight-year time period. 

Increased Risk of Chronic Diseases  

Another study found that the consumption of processed meat and unprocessed red meat is associated with increased risk of multiple chronic diseases, including cardiovascular disease, type 2 diabetes and colorectal cancer.  

According to Sylvia Crowder, PhD, a dietary and nutrition expert in Moffitt Cancer Center's Department of Health Outcomes and Behavior, this can be due to the high amount of food additives in products like hot dogs, bacon and deli meats.  

“Nitrates and nitrites used in curing meats can convert into nitrosamines, which are known to damage DNA and have been associated with increased colorectal cancer risk,” Crowder said. “Processed meats are also high in sodium and saturated fat that can increase inflammation, raise blood pressure, and contribute to insulin resistance, which are pathways to heart disease and type 2 diabetes.”  

Crowder emphasizes that small changes in eating habits can make a big difference.  

“A recent global analysis found that cutting processed meat intake by just 30%, about 8.7 grams per day (roughly two bites of a hot dog), could prevent more than 350,000 cases of type 2 diabetes over 10 years,” she explained.    

Healthy Changes  

Crowder recommends the following quick diet changes as a step towards disease prevention:  

• Choosing processed meat less often 

• Swapping in poultry, fish, beans, or plant-based proteins 

• Using lower-heat cooking methods to reduce carcinogen formation