Which animal meat is not good for health? Understanding the risks of processed and red meat

November 1, 2025 •

4 min read

According to the World Health Organization's International Agency for Research on Cancer (IARC), processed meats are classified as a Group 1 carcinogen, confirming a causal link to colorectal cancer. This classification puts processed meat, and to a lesser extent red meat, at the top of the list for which animal meat is not good for health when consumed regularly.

Quick Summary

This article explores the health risks associated with processed and red meats, detailing why they are considered less healthy than fresh alternatives. It covers the link to cancer, heart disease, and other chronic conditions, and provides guidance on making healthier meat and protein choices.

Key Points

Processed Meats: Considered the unhealthiest type due to high sodium, saturated fat, and carcinogenic compounds like nitrates.
Red Meat (Excessive Intake): Probably carcinogenic when consumed in excess and high-fat varieties can increase heart disease risk due to saturated fat.
Carcinogenic Compounds: High-temperature cooking of meat can form harmful chemicals like HCAs and PAHs, which are linked to cancer.
Saturated Fat and Cholesterol: Fatty cuts of red meat and most processed meats are high in saturated fat, which raises LDL cholesterol and heart disease risk.
Healthy Alternatives: Opt for lean meats like skinless chicken and fish, and increase consumption of plant-based proteins like beans and lentils.
Cooking Methods Matter: Prioritize baking, broiling, and stewing over high-temperature grilling or frying to reduce the formation of harmful chemicals.
Prioritize Fresh Over Processed: Fresh, unprocessed meat is always a healthier choice than preserved and cured processed products.

The Primary Suspects: Processed and Red Meat

When evaluating which animal meat is not good for health, the consensus among major health organizations points to processed and red meat. While many people focus on individual animal types like beef or pork, the real distinction lies in how the meat is prepared and its fat content. The evidence consistently shows that processed varieties and excessive consumption of red meat pose the greatest risk to long-term health.

Why Processed Meat is Especially Unhealthy

Processed meat refers to any meat that has been preserved by salting, curing, fermenting, smoking, or other processes to enhance flavor or improve preservation. This category includes products like bacon, ham, salami, sausages, hot dogs, and beef jerky. The health concerns associated with processed meat stem from several factors:

High Sodium Content: Processed meats are notoriously high in sodium, which can lead to high blood pressure (hypertension) and increase the risk of heart disease.
Nitrates and Nitrites: These chemical preservatives are added to processed meats to extend shelf life and prevent bacterial growth. During digestion, these compounds can form N-nitroso compounds (NOCs), which have been linked to an increased risk of colorectal and stomach cancer.
Carcinogenic Compounds: The smoking and high-temperature cooking methods often used for processed meats can create polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). These compounds are known carcinogens and can damage DNA.
Saturated Fat: Many processed meats are made from fatty cuts of meat, contributing to high saturated fat and cholesterol levels, which are linked to heart disease.

The Controversy Around Red Meat

Red meat, which comes from mammals like cows, pigs, and sheep, is a more nuanced topic. While it is a good source of protein, iron, and vitamin B12, its potential health risks arise from excessive intake. The International Agency for Research on Cancer (IARC) classifies red meat as a Group 2A carcinogen, meaning it is “probably carcinogenic to humans”. The mechanisms are thought to include:

Heme Iron: The heme iron in red meat, which gives it its red color, can trigger the formation of carcinogenic NOCs in the gut.
Saturated Fat: Fattier cuts of red meat are high in saturated fat, which can raise LDL ('bad') cholesterol, contributing to heart disease.
High-Temperature Cooking: Cooking red meat at high temperatures, such as grilling or pan-frying, can produce HCAs and PAHs, which have been linked to cancer risk.

Comparison: Processed Meat vs. Lean Cuts

To illustrate the difference in health impacts, here is a comparison table outlining the nutritional and risk factors of processed meat versus healthier lean meat alternatives.


Feature	Processed Meat (e.g., Bacon, Salami)	Lean, Unprocessed Meat (e.g., Skinless Chicken Breast)
Saturated Fat	High content due to fatty cuts and additives.	Significantly lower content, especially without skin.
Sodium	Very high due to curing and salting processes.	Much lower, dependent on seasoning, but no added salt for preservation.
Preservatives	Often contains nitrates and nitrites.	Contains none, making it a fresher, healthier option.
Carcinogens	High risk due to added chemicals and high-temperature cooking.	Lower risk, dependent on cooking method.
Chronic Disease Risk	Significantly increased risk of colorectal cancer, heart disease, and type 2 diabetes.	Lower risk of chronic diseases. Can be part of a heart-healthy diet.
Protein Quality	Good, but comes with significant drawbacks from processing.	High-quality, bioavailable protein without harmful additives.
Impact on Health	Detrimental when consumed regularly.	Beneficial when consumed in moderation and prepared healthily.

Healthier Alternatives and Best Practices

While processed meat should be avoided or consumed very rarely, and red meat in moderation, there are many healthy animal- and plant-based protein sources available. Replacing unhealthy options with these alternatives is a key strategy for a balanced diet.

Lean Poultry: Skinless chicken and turkey breast are excellent sources of lean protein, low in saturated fat.
Fish and Seafood: Fish, particularly fatty fish like salmon and mackerel, are rich in heart-healthy omega-3 fatty acids.
Plant-Based Proteins: Beans, lentils, peas, tofu, and nuts are fantastic sources of protein that also offer fiber and other essential nutrients, with no saturated fat.
Cooking Methods: Opt for healthier cooking methods to minimize the formation of HCAs and PAHs. Baking, broiling, and stewing are preferable to grilling and frying at high temperatures.

To navigate the options, it's essential to understand the importance of moderation and preparation. Choosing lean cuts of meat (often labeled "loin" or "round") and focusing on proper cooking techniques can mitigate some of the risks associated with red meat. However, completely avoiding processed meats is the most direct way to eliminate their associated health concerns.

Conclusion: Making Informed Choices

When considering which animal meat is not good for health, the answer is clearly processed meat due to its high levels of sodium, saturated fat, and cancer-causing chemicals like nitrates. Unprocessed red meat also poses risks when consumed in excess, particularly when cooked at high temperatures. By limiting red meat intake and opting for leaner cuts, alongside prioritizing fish, poultry, and plant-based proteins, you can significantly reduce your risk of chronic diseases such as cancer and heart disease. Making these informed dietary choices empowers you to improve your long-term health and well-being. It is advisable to consult a healthcare provider or a registered dietitian for personalized advice tailored to your specific health needs.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Frequently Asked Questions

Processed meat is made unhealthy by the addition of high levels of sodium, chemical preservatives like nitrates and nitrites, and the formation of carcinogenic compounds during processing and cooking, all of which are linked to serious chronic diseases.

While recommendations vary, many health organizations suggest limiting unprocessed red meat consumption to no more than 350–500 grams (about 12–18 ounces) per week to reduce health risks.

Yes, lean cuts of red meat are healthier than fatty cuts because they contain less saturated fat, which helps manage cholesterol levels. Opting for leaner cuts like sirloin or loin is a better choice.

Yes, high-temperature cooking methods like grilling or frying can produce carcinogenic compounds called HCAs and PAHs. Healthier methods include baking, broiling, or stewing.

Skinless chicken and fish are generally lower in saturated fat and calories than red meat, and certain fish are rich in omega-3s. However, their healthiness depends on preparation—deep-fried chicken is less healthy than baked red meat.

Good protein alternatives include fish and seafood, lean poultry, and plant-based options such as beans, lentils, peas, tofu, nuts, and seeds.

The risks associated with processed meat apply broadly to items like bacon, ham, salami, and hot dogs, regardless of whether they are made from pork or poultry, due to the high sodium and preservatives used in processing.