Red Meat and Cancer Risk: Why the Hype Doesn't Match the Science

Today we're diving into a question that's been around forever: Does red meat cause cancer? It seems like every few years there's a new documentary or viral post reigniting the debate, so let's break down what Dr. Peter Attia had to say about it on his podcast "The Drive." Dr. Attia is a physician focused on the science of longevity and has tackled many controversial health topics.

Dr. Attia didn't mince words. He puts the claim that "red meat causes cancer" in the "nonsense" category. But why? It’s not that eating red meat is perfectly harmless—there are nuances—but the claim as it's often presented is misleading. Let’s clear up some confusion.

Red Meat and Cancer: The Real Story

Dr. Attia makes a distinction that’s super important: It’s not so much that red meat directly causes cancer, but rather that a diet high in red or processed meat could increase your risk of certain cancers. This is often because of what people eating a lot of red meat are not eating—namely, vegetables and fiber. Fiber, especially insoluble fiber, plays an important role in preventing colon cancer, and many people who eat lots of red meat tend to skimp on the veggies.

This matters because it's really about the bigger picture of your overall diet. It's not just about eating meat; it's also about what you might be missing—like other important, protective foods. The lack of these protective foods is what really makes the difference.

The Problems with Nutritional Studies

Why do we keep hearing that red meat is bad for us? Dr. Attia explains that a lot of the confusion comes from the limitations of nutritional studies. Most of these studies rely on food frequency questionnaires, where people try to remember and report everything they've eaten—and, as you can imagine, they're not always accurate. Even more problematic is what's called the "healthy user bias." This basically means that people who avoid red meat often do a bunch of other healthy things too—like exercising more, not smoking, and eating more vegetables. So, when studies show that vegetarians live longer, it’s hard to pinpoint if it’s because they don’t eat meat or because they lead overall healthier lifestyles.

Dr. Attia also points to studies that have tried to link high red meat consumption to increased cancer risk. For example, one European study looked at half a million people and compared those eating lots of red and processed meat (about 160 grams per day) to those eating very little (20 grams per day). Yes, the higher meat eaters had a slightly increased risk of cancer, but the difference was small. To put it in perspective, the increased risk was about 0.4% over the study period—meaning you'd need to put 250 people on a low-meat diet to potentially prevent just one case of colorectal cancer.

Another study found that those eating the most red meat had about a 50% higher relative risk of cancer compared to those eating the least. But even here, Dr. Attia notes the error margins were so large that it barely reached statistical significance. These findings don't exactly make a strong case that red meat is dangerous.

It’s Not Just About Meat

When you look deeper, Dr. Attia argues, it becomes clear that these studies don't convincingly show that red meat itself is the culprit. Instead, the risks are more likely tied to what else is missing from the diet (like fiber) or what else comes along with certain types of meat (like the nitrates and other additives in heavily processed meat products—think most beef jerky and deli meats).

Dr. Attia even goes as far as to say that the evidence linking red meat to cancer is "incredibly weak." The hazard ratios—basically the numbers that measure risk—are so small that it’s hard to draw any strong conclusions. Compare this to smoking or exercise, where the data is so overwhelming that we can confidently say they impact health. The red meat studies just don’t come close.

So, what does all of this mean for us and your diets? It’s probably not necessary to cut out red meat entirely. The key is balance. If you love a good steak, enjoy it, but make sure your diet also includes plenty of vegetables, fruits, and fiber. The occasional burger isn’t going to put you in a body bag (Cobra Kai never die), but a diet lacking in variety might.

And remember, the next time you see a flashy headline or documentary saying red meat will kill you, take a step back. Nutrition is complicated, and it's rarely as black-and-white as some would have you believe.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

Want to share DK Does Midlife via text, social media, or email? Just copy and paste this link: https://dkdml.beehiiv.com

For additional content, follow me on Instagram here

Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.