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The Risk of No Red Meat Diets

A diet low in red meat is commonly recommended by reputable agencies such as the American Heart Association. While there are no direct risks for limiting red meat, red meat does contain essential nutrients such as iron, zinc and protein. Limiting or completely stopping the consumption of red meat could result in iron, zinc and protein deficiencies.

  1. Iron Deficiency

    • A lack of iron negatively affects the immune system and will result in anemia if left untreated. Symptoms of anemia include fatigue, pale skin, a fast or irregular heartbeat, shortness of breath, chest pain, dizziness, cognitive problems, cold hands and feet, and headaches, according to the Mayo Clinic.

    Zinc Deficiency

    • A zinc deficiency negatively impacts the immune system and the body's resistance to infection. Some symptoms of a zinc deficiency include behavioral and sleep disturbances, delay in wound healing, white spots or transverse lines on fingernails, and hyperactivity.

    Protein Deficiency

    • A protein deficiency negatively affects almost every part of the body. Symptoms of a protein deficiency include impaired wound healing, fluid retention in hands, feet or abdomen, decreased muscle mass, lethargy and fatigue.

    Alternative Sources

    • Iron can be obtained through food sources that are lower in saturated fat than red meat, such as white meat, spinach, soy beans and tofu. People who do not want to eat red meat can get zinc in their diets by consuming nuts, seeds (particularly pumpkin), legumes and dairy foods. Complete proteins only come from animal products and soy beans. Other methods of consuming adequate protein are combining two incomplete proteins, such as nuts and grains or beans and grains.

    Considerations

    • Red meat is high in saturated fat, which increases the risk for heart disease. According to a 2009 study from the National Cancer Institute, of more than 500,000 middle-aged and elderly Americans studied, those who ate four ounces of red meat a day were 30 percent more likely to die during the 10 years following, mostly from heart disease and cancer.

    Tips

    • Choosing lean red meat cuts will help reduce the saturated fat content. However, a no red meat diet should be accompanied by a daily multivitamin that contains the recommended daily allowance for iron and vitamin B12, according to Lisa Cicciarello Andrews of the University of Cincinnati College of Nursing.

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