Whether they’re stocking up on cottage cheese or splurging on David bars, people are curious—and excited—about protein right now. At Women’s Health, we can’t blame them. Protein is the building block of muscle, keeps you feeling fuller for longer, and is a key macronutrient for everyday functioning.

With all the hype around protein comes a newfound interest in one particular controversial source: red meat. Red meat comes from non-fowl mammals (a.k.a. animals that aren’t birds). Beef, pork, lamb, venison, and boar are examples of red meat. Chicken and turkey, on the other hand, are white meat.

Generally speaking, red meat contains key nutrients like protein, vitamin B12, and zinc. Its major flex? Red meat is a top source of heme iron—the kind most readily absorbed by your body, according to the American Red Cross—though you can also find heme iron in chicken and turkey.

But be warned: With the buzz around protein online, the pros of red meat might be getting overstated, especially at the expense of the cons. Hashtags on TikTok like #carnivore, #animalbased, and #grassfed will lead you to videos listing the reasons why women should be eating more red meat, with some even promoting diets that use it as the exclusive protein source. Some of the most talked-about potential benefits include: building and maintaining muscle mass, combating iron deficiency, and a major one: zinc absorption to support fertility. When eating a diet that includes red meat, women report that their menstrual cycle improves, their skin clears, and their mood and energy gets a boost.

Though the conversation around red meat might be changing, the science behind it hasn’t. Here’s what experts want you to know about how red meat fits into a healthy diet.

Meet the experts: Kim Johnson, RD, is the founder of Nourish/d Wellness. Abby Langer, RD, is the founder of Abby Langer Nutrition and author of Good Food, Bad Diet. Anjali Prasertong, MPH, RD, is the writer of the weekly newsletter Antiracist Dietitian.

What does science say about red meat?

Red meat isn’t all bad—but it’s also not necessarily something to consume with complete abandon. Here’s a breakdown of the pros and cons of red meat.

It can help keep you full.

Some content creators swear by red meat for its satiating power, and the science backs that up. Red meat is loaded with protein that keeps hunger at bay.

“Protein naturally boosts satiety,” says Kim Johnson, RD, the founder of Nourish/d Wellness. “It keeps you fuller, longer.” That’s partly because it takes more time and energy for your body to break it down, she says. (BTW, protein in general has this effect, so white meat options like chicken should also keep you feeling satiated.)

For that reason, Johnson recommends enjoying red meat earlier in the day, ideally a couple of hours before bed, to give your body time to digest. But here’s the kicker: it’s not just the meat that keeps you full—it’s eating adequate calories that helps you feel truly satisfied.

It supports muscle growth.

If you’re looking to build strength and support lean muscle, red meat might just deserve a spot on your plate. It’s a complete protein source, meaning it packs all nine essential amino acids your body needs for muscle repair and growth.

Plus, it contains creatine—which has legit benefits when it comes to strength and performance—along with B vitamins that help convert food into energy and keep your muscles functioning at their best. You’ll also get a healthy dose of zinc, which is a key player in muscle recovery and overall health, per a 2020 study in Redox Biology. And, you’ll get some iron, which supports muscle growth and function, per a 2023 study in the Journal of Cachexia, Sarcopenia, and Muscle.

It’s the most bioavailable source of heme iron.

Some women intentionally include red meat during their follicular phase to help replenish iron levels—and there might be something behind the strategy. Red meat is a top-tier source of iron, a nutrient many women tend to fall short on, especially during menstruation.

But, it’s not just iron. Red meat is rich in zinc and B vitamins, all of which are essential for hormone health and energy, according to Johnson. “If you find yourself seriously craving meat, it might be your body’s way of signaling a need for more iron, protein, or zinc,” says Johnson.

There is no science specifically citing red meat consumption to be beneficial during a woman’s cycle, however, and you can also get these nutrients from other sources like poultry, seafood, shellfish, and plant-based options, says Anjali Prasertong, MPH, RD, the writer of the weekly newsletter Antiracist Dietitian. And it’s not like red meat is the end all be all of a healthy period. “Hormonal health is best supported by consistent and sustainable nutritional variety, stress management, and avoiding restrictive eating,” says Johnson.

It’s tasty.

And in case you wondered, yes! That’s a good enough reason to add it to your plate. There’s no point in eating in a way that’s “unsustainable and virtually joyless,” says Abby Langer, RD, the founder of Abby Langer Nutrition and author of Good Food, Bad Diet. So, if you want to eat red meat because it’s tasty—there’s benefit in that too.

And now, some of the potential risks of red meat.

It may increase your risk of heart disease.

One of the biggest cons of eating red meat is its potential to harm heart health. Processed and non-processed red meat consumption is associated with an increased risk of heart disease in both men and women, according to a 2023 systematic review in European Heart Journal.

That’s because the high saturated fat content in red meat can cause cholesterol levels to rise, says Johnson. Compared to white meat, red meat usually has more saturated fat—and processed meats have even more than unprocessed cuts.

The American Heart Association recommends that just six percent of your total daily calories come from saturated fat. That means if you’re consuming 2,000 calories, only 120 of them should be from saturated fats, which shakes out to about 13 grams. Particularly as it pertains to diets that are heavy on red meat, it could take a toll on your heart, Johnson says. “Over time, your risk of cardiovascular disease increases, your LDL cholesterol is very likely to increase, as well as blood pressure and inflammation,” she says.

It’s linked with certain types of cancer.

Eating more than 12 to 18 ounces of red meat per week has also been linked to a higher chance of getting colorectal cancer, according to the American Institute for Cancer Research (AICR), especially when done at the expense of eating whole grains, vegetables, fruits, and beans. Red meat and processed meat increase colorectal cancer risk by 30 and 40 percent, respectively, according to a 2024 study in Cancer Epidemiology, Biomarkers, and Prevention.

Researchers are still trying to learn more about how exactly red and processed meats are linked with cancer, but the International Agency for Research on Cancer (IARC) classifies processed meat as a Group 1 carcinogen (the highest level), meaning there is sufficient evidence that it causes cancer in humans. Red meat is group 2, which makes it a probable carcinogen.

And, it’s not just colon cancer. A 2021 systematic review in the European Journal of Epidemiology linked red meat with a risk of breast cancer, endometrial cancer, colorectal cancer, rectal cancer, lung cancer, and hepatocellular carcinoma. Additionally, several large NIH studies have also demonstrated an association between the consumption of heme iron and the development of colorectal cancer and breast cancer in women.

It’s linked to type-2 diabetes.

Red meat, especially the processed kind (think: hot dogs and deli meats), has been linked to a higher risk of type-2 diabetes, per a 2024 meta-analysis in The Lancet. The number is steep, according to the research. Participants in a 2023 study in the American Journal of Clinical Nutrition who consumed the most red and processed meat had a 64 percent higher risk of developing type-2 diabetes compared to those who ate the least.

On the flip side: swapping red meat for more plant-based foods—like beans, nuts, and whole grains—can lower the risk of both heart disease and diabetes, according to a 2023 review in BMC Medicine.

The link between red meat and type-2 diabetes comes down to three factors, based on the studies above: saturated fat, heme iron, and inflammatory compounds—all of which can mess with the way your body uses insulin and even damage the cells to produce it, which can lead to type-2 diabetes.

Processed red meats may increase dementia risk.

Red meat might also mess with your brain health. Eating processed red meats like bacon, sausages, and salami increases dementia risk by 13 percent, according to a 2025 study in Neurology. Just one fourth of a serving per day increased the risk, compared to those who ate processed meat less frequently. One serving of unprocessed red meat also saw a 16 percent increased risk of self-reported cognitive decline, per the same study.

So, how much red meat should we be eating?

While there are risks associated with red meat, you don’t need to avoid that section of the grocery store entirely. “We don’t have to just completely give up red meat,” says Johnson. “It’s all about what kind, how much, and how often.” Red meat can fit into a balanced diet, she says, and she recommends eating red meat once or twice a week in three to four ounce portions (even less frequently than the AIRC, which suggests women cap their red meat consumption at 12 to 18 cooked ounces per week) and minimizing processed meats as much as possible.

Basically, the claims and diets promoting more frequent consumption might not be backed by experts or science. “I wouldn’t recommend it every day,” says Langer. “But once or twice a week, in a moderate amount, is fine.”

It’s not just that people online are advocating consuming more red meat, it’s also that they’re eating mostly—or only—red meat. “I’m not against red meat, I’m just against a diet being predominantly one food group,” Langer says. “A variety of food means that we’re getting a variety of nutrients.” When it comes to all-meat diets, you’re losing out on a lot of the protective nutrients, like high fiber carbs, non-starchy vegetables, antioxidants, and micronutrients, Johnson says.

Blanket statements from red-meat promoters online like “I thrive without fiber” or “I’m a daily ground beef girl” may work for social media, but maybe not so much for people’s real lives, Prasertong.

How To Find The Healthiest Red Meat Options

Not all red meat is created equal. Processed meats carry some of the highest risks (according to the research above), and you’ll also want to put some consideration into the fat content of your red meat and how it was raised.

If you want to enjoy beef, try choosing lean cuts like sirloin or tenderloin to avoid going overboard on calories or saturated fat, says Johnson. When it comes to ground meat, check the label for cuts that are at least 90 percent to keep saturated fat lower.

Finally, our experts say there are some benefits to grass fed cuts, but you don’t need to break the bank for them. “Grass-fed beef does have a better omega-3 profile compared to conventional beef, but it’s not going to be your main source of omega-3, so just kind of think of that as a nutritional bonus, and not a substitute for something like salmon,” says Johnson. “The real benefit is overall quality and how the animal was raised.”

How To Cut Back On Red Meat

• Divide Your Plate Into Sections: Build your plate around plants instead of making meat “the main event of the meal,” says Johnson. Half of your plate should be non-starchy vegetables, like spinach salad, asparagus, and mixed vegetables. Then, one forth of your plate can be protein, like chicken, fish, or steak. The remaining one fourth of your plate can be high-fiber carbs like sweet potatoes, quinoa, or whole wheat pasta.
• Cut Your Portion In Half: “Cut your red meat portions in half and replace that half with a non-heme plant,” says Johnson. For example, if you are using ground beef for taco night, you could use half of your ground beef and use black beans or lentils as the other half. This would decrease your red meat intake while adding other nutrients like fiber to your meal.
• Swap Your Red Meat For Something Leaner: Instead of using red meat, swap it for a leaner source of protein, like chicken, turkey, fish, or shellfish, says Johnson. For example, ground beef can be swapped for ground turkey to make turkey burgers, or chili and ground chicken can be made into meatballs.
• Pick A Few Meals A Week That Are Plant-Based: If you’re transitioning toward a plant-based diet, Langer recommends aiming for at least two to three meatless meals per week. Try using tofu, beans, lentils, and tempeh as a main protein source.

Pro Tip: If you’re cutting back on meat, it’s important to know how to get the most out of your non-heme iron sources like lentils, chickpeas, tofu, spinach, and quinoa. “Pair them with vitamin C-rich foods to help your body absorb the iron more effectively,” Johnson says. Think: lentils with bell peppers, chickpeas with tomatoes, or a spinach and berry smoothie.