The Link Between Meat and Mortality: The Real Cost of Eating Meat

Photo Credit: by mamizaza, Pixabay.com

It’s no secret that food choices affect how long and how well you live. But did you know that even your favorite “healthy” chicken dinner might come with some unexpected strings attached?

Long-held ideas about meat (even poultry!) are changing as people begin to examine its impact on longevity. Read on to learn more about the connection between meat and mortality. You should know about the potential implications of meat before you keep eating it.

Is chicken safe?

For years, red and processed meats have been the go-to villains of the nutrition world. Bacon, hot dogs, and deli meats are all linked to potential dangers, including higher risks of cancer, heart disease, and earlier death. That’s why the general advice is usually to stick to lean meats, such as chicken or turkey, instead.

A recent study in Nutrients found, “Analyzing weekly poultry consumption, it was observed that subjects consuming more than 300 g had a 27% higher risk of death from all causes … than those consuming less than 100 g … Our study showed that poultry consumption above 300 g/week is associated with a statistically significant increased mortality risk both from all causes and from GCs. The risk is higher for men than for women.”

In other words, researchers found that people who ate more than 300 grams of poultry per week (which is roughly equal to two or three large chicken breasts) had a 27% higher risk of dying from any cause compared to those who ate less than 100 grams weekly.

This isn’t great news for people who rely on chicken as a staple in their weekly rotation! Chicken is often considered the “safer” meat when compared to red meat because it’s lean, affordable, and packed with protein.

And as MSN points out, it’s even recommended: “The Dietary Guidelines for Americans, 2020–2025 (DGA), consider poultry to include all kinds of chicken, turkey, duck, geese, and even game birds like quail and pheasant. These guidelines recommend eating around 100 grams of poultry as a standard portion, suggesting it be included in meals about one to three times a week.”

So what do we do about chicken? And why is meat potentially shortening lives?

Why meat may decrease longevity

There’s no single reason meat might increase mortality risk, but there are a few strong theories. For one, cooking methods could play a role. Grilling, frying, and charring meat (especially poultry skin) can create carcinogenic compounds.

In addition, preservatives and additives in processed meat have long been tied to cancer and heart disease. Heme iron, which is found in abundance in red meat, can trigger inflammation and oxidative stress.

And, perhaps most importantly, a diet that’s heavy on the meat often replaces protective foods like fruits, vegetables, legumes, and whole grains. If you’re filling up on too much meat, you may not be saving enough room for these equally important food groups.

It’s not that meat itself is “toxic,” but eating it in large quantities (especially if you don’t also balance it out with a healthy helping of plants) might create the perfect storm for chronic disease.

Red meat vs. processed meat vs. poultry

Let’s break it down a little further, because there’s also a difference between what type of meat you’re eating, where it comes from, how much, and what it’s doing to your body.

People aware of nutrition have long known this, but processed meat (like bacon, ham, and sausage) is consistently linked to the highest health risks, including certain cancers, heart disease, and early death. Similarly, red meat (such as beef, pork, and lamb) seems to affect longevity mostly at higher intake, especially if the meat is cooked at high temperatures.

For now, poultry is still considered safe, but recent science suggests that moderation matters more than many people originally thought.

How much is too much?

Eating more than 300 grams of poultry per week isn’t hard to do. That’s about two generous restaurant servings or three standard chicken breasts. If you’re eating poultry daily or regularly, you’re probably already there.

Still, stick to balance over fear. It’s not that chicken is bad; it’s that only eating chicken might be bad. Swapping some servings for fish, beans, tofu, or lentils to get more variety and balance in your weekly rotation can help diversify your nutrients and lower your long-term risk.

How to eat smarter (and live longer)

You don’t have to go vegan to get the benefits of a plant-forward diet. Just aim for moderation and mindful swaps:

* Mix up your proteins. Rotate chicken, fish, legumes, and eggs.

* Go easy on processed meats. Think of bacon and deli slices as treats, not staples.

* Mind your cooking methods. Opt for baking, steaming, or sautéing instead of grilling or deep-frying.

* Load up on plants. Fill half your plate with vegetables, fruits, and whole grains, then fill the rest with a portion of lean protein, such as meat.

* Watch portion creep. A healthy serving of meat is about the size of a deck of cards, not your entire dinner plate. You can easily overeat without trying!

Supplements, medications, and the bottom line

If you’re reducing meat, you may want to pay closer attention to nutrients like vitamin B12, iron, and omega-3s, especially if you’re on medications that can affect nutrient absorption. Supplements or fortified foods can fill the gaps, but talk to a doctor or nutritionist before making big changes to your diet.

Meanwhile, if you take cholesterol-lowering meds like rosuvastatin (Crestor) or atorvastatin (Lipitor), keep in mind that a diet lower in saturated fats and processed meats can actually help your medication work more effectively.

The idea that chicken is healthy isn’t totally wrong, but it’s not the whole story. Recent research shows that even so-called “white meats” can raise mortality risk when eaten in excess. That doesn’t mean you need to swear off meat forever, but it does mean that your best bet for longevity is moderation, variety, and a little more color on your plate.

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