Could Eating Meat Be The Key To Longer Living? Experts Weigh In

So, is meat good for your cancer risk or not? Let’s dig into the findings.

Meet the experts: Kathleen Egan, ScD, an epidemiologist at Moffitt Cancer Center; Jack Jacoub, MD, medical director of MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA

What did the study find?

The study, which was published in the journal Applied Physiology, Nutrition, and Metabolism, analyzed data from nearly 16,000 adults aged 19 and older who participated in the National Health and Nutrition Examination Survey, a survey research program focusing on health and nutrition.

For the study, the researchers looked at how much plant and animal protein people usually ate, and then looked at their risk of dying from heart disease, cancer, or any cause. The researchers didn’t find a higher risk of death in people who ate higher levels of animal protein, and even found a small but notable reduction in how likely the meat-eaters were to die from cancer.

“Our data do not support the thesis that source-specific protein intake is associated with greater mortality risk; However, animal protein may be mildly protective for cancer mortality,” the researchers wrote in the conclusion.

It’s important to note that this was an observational study and cannot outright prove cause and effect here.

Why is animal protein associated with anti-cancer benefits?

The reason behind the study’s results is not entirely clear. In fact, this is “at odds with many of the higher-quality studies on the subject,” says Kathleen Egan, ScD, an epidemiologist at Moffitt Cancer Center. As an example, she points to a 2020 scientific analysis of more than 700,000 people that found no link between protein (animal or plant) with death from cancer. (Dr. Jacoub also pointed to that same analysis.) The American Cancer Society (ACS) also suggests eating a plant-forward diet.

The category of “animal-based protein” isn’t well-defined in this study, and lumps in things like steak with leaner meats like chicken and fish, Dr. Jacoub notes. “Those have already been linked to a lower prevalence of cancer,” he says. That makes it tricky to tell whether all sources of animal protein may be helpful for cancer risk, or just some.

Does plant protein provide the same benefits?

It’s possible. Dr. Egan stresses that the difference between animal and plant proteins’ impact on cancer risk in the study is “very modest” and that animal proteins only had a “marginal” statistical significance. “The weight of evidence suggests there is no meaningful association of dietary protein intake with cancer mortality regardless of protein source,” she says.

Still, Dr. Jacoub says that diet and plant-based diets are a big topic with his cancer patients, and that he tends to give everyone the same advice. “Based on all of the data, one could conclude that you have to limit alcohol, have to try to maintain your body weight through diet and exercise, and that the types of diets that you should be engaging in are probably less focused on red meat and should be focused more on chicken, fish, and vegetables,” he says.

What’s so special about animal protein versus other types of protein?

Animal protein is derived from animal sources like meat, poultry, fish, eggs, and dairy products, Dr. Egan explains. “It is considered a complete protein, meaning it contains all nine essential amino acids that humans need to obtain from their diet for things like muscle repair growth and other bodily functions,” she says. “Plant-based protein is found in foods like legumes, nuts, seeds, whole grains and soy products. Plant proteins are often complete or may be combined to obtain the full spectrum of amino acids.”

But again, it’s not clear why eating animal proteins may lead to a lower risk of dying from cancer.

How much animal protein should I be eating a week to reap the benefits?

The recommended dietary allowance (RDA) for total protein is set at 0.8 grams of protein per kilogram of body weight a day, Dr. Egan points out. “All available evidence suggests that an emphasis on plant-based protein is optimal for health,” she says.

Dr. Jacoub stresses that more research is needed, although he recommends leaning more toward animal proteins like chicken and fish over red meat. But, if you really like red meat, he says it’s fine to consume it in moderation. “A little bit of red meat is okay, but the real proven things for lowering cancer risk are high-antioxidant foods like nuts and berries and eating other types of protein,” he says.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.