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A diet that includes meat does not raise risk of disease.

Saturated fats from meat are not to blame for modern diseases like heart disease, cancer, and obesity. Chemically processed and hydrogenated vegetable oils like corn and canola cause these conditions because they contain harmful free radicals and trans fats formed during chemical processing. [46] [49]

Lean red meat, eaten in moderation, can be a healthful part of a balanced diet. According to researchers at the British Nutrition Foundation, “there is no evidence” that moderate consumption of unprocessed lean red meat has any negative health effects. [50]

However, charring meat during cooking can create over 20 chemicals linked to cancer, and the World Cancer Research Fund finds that processed meats like bacon, sausage, and salami, which contain preservatives such as nitrates, are strongly associated with bowel cancer and should be avoided. [50] They emphasize that lean, unprocessed red meat can be a valuable source of nutrients and do not recommend that people remove red meat from their diets entirely, but rather, that they limit consumption to 11 ounces per week or less. [48]

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