Chronic inflammation or swelling can cause persistent or recurrent joint pain. Red meat has been singled out by the media and mainstream dietary sources (national food guides and arthritis societies) as a food to limit or avoid. This is the second article in a series on red meat where we will focus on whether red meat really causes joint and inflammation or not.
Direct studies on red meat and inflammation
There are two controlled trial studies showing eating red meat does not increase inflammation (inflammatory blood markers). One of the studies showed that replacing carbohydrates (bread, pasta, rice, potatoes, and breakfast cereals) with red meat actually decreased inflammation. (1) The other study showed that a diet high in red meat versus a diet high in oily fish (food high in anti-inflammatory omega-3 fatty acids) showed no marked difference in inflammation. (2) What these studies suggest is that eating red meat is no more inflammatory than other meats and likely less inflammatory than eating carbohydrates.
Eating red meat is no more inflammatory than other meats and likely less inflammatory than eating carbohydrates.
Arachidonic acid
In chiropractic college we focussed a lot on joint pain, muscle pain, and the nervous system. Nutrition was a required course for the entire four years we studied. If I had to pick one “truth” that was stressed to us, it would be that red meat causes joint pain and inflammation. I can see my notes in my head right now: “Arachidonic acid (AA) found primarily in red meat and eggs is an omega-6 fatty acid that promotes inflammation”. So the belief was that AA was bad for you especially because it was in foods like red meat and eggs. But is AA really bad for you?
AA is an essential omega-6 fatty acid. An essential nutrient means we require the nutrient from our diet so our body functions properly. Here are some of the important roles AA plays in keeping us healthy (3):
- a vital part of our cell membranes so your cells in your body work together (3, 4 )
- involved in insulin secretion (blood sugar control) (5)
- involved in the growth and repair of tissue (6, 7, 8)
- found in high amounts in the brain and is important for the health and development of the brain and nervous system (6)
- always found in breast milk which makes sense based on its’ role in the growth of tissues like muscle and nerves (6, 8)
- does indeed play a role in inflammation, but not a BAD role (3)
While it’s true that AA plays a role in inflammation, inflammation is necessary to fight off sickness and to start the healing process when we are injured. AA works together with other omega-3 (i.e. EPA) and omega-6 fatty acids to keep inflammation at a healthy and stable level. High blood levels of both AA and long chain omega-3 fatty acids are associated with low levels of inflammatory markers in the blood. (9, 10)
The balance between omega-3 fatty acids and omega-6 fatty acids is key in keeping inflammation in control. If our food intake of omega-3 fatty acids is low (i.e. not enough cold water fatty fish or grass fed beef) in our diet, our tissue levels of AA go up. If we have high doses of omega-3 fats (i.e. too much fish oil supplements) our AA levels go down. Neither is helpful to control inflammation. (11)
Furthermore, having higher intakes of AA show no increase in inflammatory markers. Studies have shown that adding 1,200 mg/day of AA (12 times higher than the average intake of AA in the U.S.) to the diet has no clear effect on increasing inflammation. (12, 13) As well, our Paleolithic ancestors (who were largely free chronic inflammatory disease) consumed at least twice the amount of AA that the average American does today. (14)
There are two other important facts about red meat you should know about. First, red meat actually has a lower concentration of AA than other meats. (15, 16) Second, red meat has been shown to increase tissue concentrations of both AA and the long chain omega-3s DHA and EPA. This helps keep the omega-3 and omega-6 fat acids in a healthy balance thereby keeping inflammation under control. (17)
Our ancestors and modern day hunters and gatherers consume red meat regularly. Not only were our ancestors largely free of chronic inflammatory diseases, but so are modern day hunters and gatherers like the Masai tribe. Their traditional diet consists almost entirely of milk, meat, and blood. (21)
Summary
The bottom line is that there is no good evidence red meat causes more inflammation than other meats. If anything there is evidence that red meat decreases inflammation. It’s possible there is people that might not tolerate red meat well which might create inflammation. In general, however, there is no reason for people to fear eating red meat on the basis of inflammation.
What are your thoughts (if any) on the “carnivore diet” (i.e. people choosing to live on red meat alone)? There are many examples/testimonials of people finding relief from a number of conditions (ranging from arthritis to PCOS etc.). They’re consuming mostly fatty cuts of meat (high in all fats) such as ribeye and 80-20 ground beef.
Hi Sanjay,
Thanks for your questions and comments.
I don’t know too much about the carnivore diet. Red meat is high in nutrient density (amino acids, vitamins, and minerals) and so it gives the human body many nutrients it needs to thrive. The Inuit eat primarily fish, seal, birds, whale, caribou, and eggs. They have a diet high in protein and fat and enjoy very good health. So I don’t doubt there are SOME people that would do well on this “carnivore diet”. I think eating a whole food, nutrient dense diet with lots of DIVERSITY works well for MOST people. This means eating mostly red meat, poultry, seafood, vegetables, fruit, nuts, and seeds. That way you have more of a chance getting ALL of the nutrients you need to support your health. There are always outliers, however, who seem to do very well on focussed food groups. The Inuit, as an example, have adapted to this type of diet for many generations.
My understanding is that all essential nutrients can be obtained by consuming animal-sourced foods. If so, in light of toxins and antinutrients in plant-based foods (and the resultant diminishment of bio-available nutrients), is it accurate to say that eating a diversity of foods is a matter of preference and best fit for each individual?
Great question Dan. I would agree that eating diverse kinds of WHOLE foods (not refined foods) is important. And each individual would have to experiment what works best for them.
It is true animal-sourced foods are more nutrient dense (more amino acids and vitamins) and more easily absorbed by humans than nutrients from plant sources. However, in general, most people still need to eat a diverse amount of plant food to make sure their good gut flora (beneficial microbiota) are well fed and can flourish. So plant food serves as a prebiotic in this case. As well, plant food has chemicals called phytonutrients that aren’t in animal foods that reduce oxidative damage and inflammation. Plant foods are high in fibre which is important, high in water, and relatively low in calories. So eating them helps you feel full and gives bulk to your stool.
And by the way there are toxins in both animal and plant foods. You can’t get away from them. If you can eat organic you will get less toxins. Not everyone has that luxury.
So, for most people, not all, eating a diverse amount of both animal and plant foods gives them the best chance to function better and avoid a chronic illness.
Hope that answers your question.
Dr. Collins
I have been suffering from pain of the Achilles tendons for about a year and had to stop all exercises that engaged the tendons. I would have awful pain when getting up from bed from a night’s rest or even after a nap. I went to see the Dr. who insisted I do stretching exercises. Nothing seemed to work. After six months of no exercising and applying stretches I gave up.
Then I decided to stop eating red meet because I had heard that it could possibly cause inflammation. After a week of not eating, yes one week, the pain went completely away. I went back to play soccer (at 41 yrs. of age) and didn’t feel any pain at all while kicking the ball or running. I couldn’t believe it. By the way this was just yesterday. I haven’t exercised in six months! And the next day after playing an intense sport I don’t have any pains on the joints or muscles. I think the last time I felt this way was when I was in my 20’s.
Now I am not saying Arachidonic acid (AA) is the culprit. But there is most definitely something in Red meet that my body possibly doesn’t respond to well. Maybe some kind of allergy.
Hi Juan,
Thanks for your comments. Unusual to have an allergic reaction to red meat, but possible. Not sure why but here’s an interesting article regarding one of the possible culprits. May not apply to you:
https://www.npr.org/sections/thesalt/2018/06/25/621080751/red-meat-allergies-caused-by-tick-bites-are-on-the-rise
Dr. Collins
I have the exact same problem when I consume red meat I get major inflammation in my hips. I want to know what the problem is….
Hi Tim, thanks for your comment. I don’t know your health history in depth to give you an answer. My suggestion would be to consult a naturopath or a functional medicine doctor in your area to see if they could figure it our for you.
Dr. Collins
I don’t think it is so much the red meat. It is the GMOs that are used to feed them that do more damage as well as the hormones. I lived on a feedlot for 2 years and gained 50 lbs. We couldn’t figure out why. It was found that the hormones that they were pumping into the meant threw out my thyroid and I have never been ever to lose it since. When I lived on the farm where we had pure food no additives, I could eat any meat, pure jersey milk and cream and butter and cottage cheese and cheese I made myself and never gained an ounce. I could work like a man and had tons of energy. I tried vegan and collapsed on it. I found that I am a body type that requires meat and have since gone back to my low carb, meat eating way of life and my health has been improving and I will never give up my meat but I try and get hormone free
Depends on how it is cooked:
Grilling up joint pain? Barbecues could be causing rheumatoid arthritis
Study FindsMay 9, 20231 comment
Yes potentially. High heat cooking (frying, grilling, or smoking) can produce some chemicals that are carcinogenic. If you do want to fry or grill your meats acidic marinades can down these chemicals as much as 50-90%. As well, these chemicals can be minimized by favouring wet or low-heat cooking methods.