Here's Exactly What Happens to Your Body When You Eat Red Meat Every Day

Emily Laurence

6 February 2025 at 6:25 am·5-min read

As popular as steak and hamburgers are, red meat has gotten a bad rap in the health world. Ask any doctor or dietitian for advice on healthy eating and they’ll likely tell you to eat less red meat and more plants.

Is eating red meat really all that bad? We talked to registered dietitians about whether red meat is healthy or not and how eating it regularly can impact the body—for better or for worse.

Is Red Meat Healthy?

When determining whether or not red meat is healthy, it’s important to know exactly what type of meat we’re talking about. Registered dietitian Patricia Kolesa RDN explains that red meat refers to muscle meat, such as beef, veal, pork and lamb. “While controversial in recent years, red meat can be incorporated as part of a balanced diet,” she says.

In other words, red meat is not all good or bad. Kolesa explains that red meat has certain nutrients that are beneficial such as protein, iron and zinc, the latter two nutrients ones that Kolesa says aren’t found in many other types of foods.

Registered dietitian Cristina Illien, RD agrees, saying, “Red meat is one of the best sources of heme iron, the form of iron that is highly bioavailable and easily absorbed by the body. This makes it especially valuable for individuals with low iron levels or iron deficiency.”

Despite containing several important nutrients, both dietitians say that red meat isn’t healthy to eat every day; Illien recommends capping consumption at twice a week. This, she explains, is due to the negative health consequences that are associated with a diet high in red meat.

5 Ways Eating Red Meat Every Day Can Impact the Body

What happens if you ignore the dietitians’ advice and decide to make red meat a regular—even daily—part of your diet? Kolesa and Illien say that there are several key changes you can expect to experience, both short term and long term.

1. You may feel more energized

Both dietitians reiterate that red meat is high in protein. “A 4 ounce serving, roughly the size of a deck of cards, provides about 30 grams of protein, making it an efficient option for meeting daily protein needs and supporting post-exercise muscle recovery without impacting blood sugar levels,” Illien says. In the short term, getting more protein can make you feel more energized and you’ll experience less peaks and dips in energy levels, since red meat doesn’t spike blood sugar.

2. Your digestion may get worse

Here’s where the impact red meat has on the body takes a turn. If you continue to eat it regularly, both dietitians say it can lead to some gastrointestinal problems. “Red meats high in fats may contribute to bloating, diarrhea or constipation if eaten regularly,” Kolesa says. The high amount of saturated fat in red meat can make it hard to digest and it’s also missing the fiber found in plant-based proteins, which is key for optimal digestion.

3. You may gain weight

If one of your health goals is to lose weight, eating red meat every day is going to make it harder to accomplish. “A serving of meat is considered 4 ounces or a card deck-sized portion. Larger portions of processed or fatty meats can be associated with weight gain,” Kolesa says. While the scientific evidence between red meat and weight gain is mixed, red meat is higher in calories than plant-based protein sources, making it harder to maintain a calorie deficit.

4. Your risk of heart disease will increase

One major reason why both dietitians don’t recommend eating red meat every day? It can increase your risk of heart disease. Kolesa explains that this is because the high fat content in red meat is associated with increased cholesterol and blood pressure. This puts added stress on the cardiovascular system and over time can lead to heart disease.

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5. Your risk of colorectal cancer will increase

Colorectal cancer is the second leading cause of cancer death and your odds of getting it are higher if you eat a lot of red meat—as much as between 20 and 30%, according to scientific research. “Compounds like nitrites and cooking byproducts like HCAs and PAHs found in red meat are associated with an increased risk of colorectal cancer,” Kolesa says.

It bears repeating that while it’s not recommended to eat red meat more than twice a week, it is healthy to eat in moderation, particularly because it’s high in protein and iron. If you do want to decrease the amount of red meat in your diet, Illien recommends subbing it out for fatty fish (such as salmon, mackerel, sardines, anchovies and herring) when it makes sense in your meals. That way, instead of eating a food that increases your risk of heart disease, you’ll be eating a protein source high in omega-3 fatty acids, which are beneficial for heart health.

“Leaner sources of animal-based protein, such as chicken and turkey, are also excellent substitutes. Additionally, incorporating fiber-rich plant-based protein sources, like lentils, quinoa and beans, can help create a more varied, nutrient-dense and balanced diet,” Illien says.

Kolesa adds to this, saying, “Adding more plant-based proteins like beans, legumes, nuts and seeds can increase the variety of amino acids and nutrients in a dish. Try adding more plant-based proteins to classic dishes like beans in beef chili or black beans in nachos. If you’re feeling adventurous, you can try the meatless version of foods you regularly eat like lentil meatballs or tempeh tacos.”

In general, the best diet is a well-rounded one. Save red meat for special occasions and prioritize other nutrient-rich proteins for daily meals. That way, your body will get a wide range of the nutrients it needs to truly thrive, both now and in the future.

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Sources

Patricia Kolesa RDN, registered dietitian
Cristina Illien, RD, registered dietitian