There is a reputation surrounding both meat and dairy products in how they might negatively affect our total health. While there is merit in critically analyzing the impacts of red meat and dairy consumption in older stages of life given the health risks that can come with it, can the same be said for younger stages of life when bone and muscle density can be impacted if there is a lack of this nutrition?
For children aged 1 – 18, it seems like cow-milk fat might be overall beneficial for nutritional content. It contains cardiometabolic benefits from the trans-palmitoleic acid which serves to lower adiposity, lower serum LDL cholesterol, and lower triglyceride concentrations, as well as the acid being able to increase insulin resistance. It is also associated with higher HDL cholesterol, which is considered the good cholesterol to have. Whole milk can mutually serve as maintaining a moderate diet. Out of 11,484 children in a 2019 study, it was found that children who consume whole milk compared with reduced-fat milk maintained current diets. The only food that was recommended to be avoided at all costs was mass consumptions of highly fried-food.
Milk along with meat can offer dietary benefits when bone and muscle density can be extremely affected. In a 2024 study with 1,099 children ages 9 – 12, it was found that plant-animal balanced diets were correlated with good bone health. In fact, it is highly recommended that home or school meals should be rich in fruit, milk, eggs, vegetables, coarse grains, and meat to promote bone development.
Red meat and milk during these critical stages can be a great source of protein and nutritional content. Red meat and milk contain amino acids and taurine which benefit glucose metabolism and blood pressure. Taurine has anti-oxidative and anti-inflammatory benefits, as well as beneficial effects concerning neurological, muscular, retinal, immunological, and cardiovascular function.
Red meat in particular also contains creatine, carnosine, 4-hydroxyproline, and anserine which have mutual benefits to taurine. These nutrients from red meat can be obtained in the amount of 30 grams for an adult at approximately 70 kg, reaching daily goals for taurine and carnosine and providing large amounts of creatine, anserine and 4-hydroxyproline. So 30 grams of red meat can make quite an impact concerning nutrition for children and adults. Nutrients like taurine, carnosine, anserine, and creatine unfortunately are not available in plant-source foods and will have to be supplemented.
Red meat has also been found to be a source of bioavailable iron and recommended to give to infants who are in the stages of weaning. It serves as a micronutrient for infants during the time of weaning and should be given with a variety of foods during this time. Red meat positively impacts bone health and remains a source of muscle maintenance for older stages in life.
After the stages of weaning it is still essential to obtain nutrients milk and read meat offer in order to increase bone mass density. In a 2012 study it was found that environmental and behavioral factors account for the remaining 20% to 40% of variability in bone mass where calcium and vitamin D nutritional content as well as physical activity are particularly important to aid in bone mass density. Bone mass density has been correlated with bone accretion and less bone fractures occurring.
Additionally, children who were taller than average or had a higher BMI were found to have high bone mass density which indicated optimal bone health. In contrast, decreased bone mass density in children can result in bone fragility and put them at risk for multiple fractures in both childhood and adulthood, affecting people later in life. In fact, lack of calcium can even affect the outcome of height along with adequate amounts of sleep also affecting height.
This can be prevented if high calcium intake from a resource like milk or an equivalent is given before the age of 16. Knee bones cannot change past the ages of 16 – 18 and the epiphyseal plate closure which affects height limits occurs at ages 18 – 21. Bone mass density which affects risk of bone fractures can still continue to be affected until someone is 30 years old.
While diet is a personal choice at a certain point in life, it should be noted for people depending on what their goals are. Furthermore, it serves to inform those with a vegan diet to provide nutrients in the form of supplements that are equivalent to what red meat and milk offer during these critical stages. In 20 studies and with 37,174 subjects, lumbar spine and femoral neck bone mass density was lower in subjects avoiding any dairy products compared to those who consumed dairy products.
But when does the change occur when red meat or milk can be detrimental? Overall it is recommended during adulthood, most notably when the risks for developing cardiovascular disease become more apparent, to decrease your intake of both milk and red meat. You are at risk for prostate cancer at age 50, at risk for cardiovascular disease developing around age 40, and have increased risks of breast cancer over the age of 50. These risks can increase tremendously when there is an overconsumption of milk, red meat, and processed meat.
Overconsumption of red meat can also lead to risks of developing colorectal cancer. In a study which included more than 230,000 women and 50,000 men, with women from ages 30 – 55 being followed since 1976, women from ages 25 – 42 being followed since 1989, and men from ages 40 – 75 being followed since 1986 participating, a correlation was found between colorectal cancer and an intake of processed and unprocessed red meat. A study with over 1,000 participants also found that higher consumption of processed meat or the combination of processed and red meat was associated with an increased risk of advanced adenoma which are noncancerous tumors and the prevalence of colorectal neoplasms.
Concerning prostate cancer, a consumption of processed meats and fatty dairy products due to their high content of saturated fatty acids and trans fatty acids along with an overabundance of mechanisms in them that stimulate cancer cell proliferation and angiogenesis processes are also concurrent to prostate cancer development.
Milk in particular is also associated with developing prostate and ovarian cancer. The risk of developing breast cancer was associated with red meat consumption, processed meat consumption, and consumption of more than 450 grams of milk daily. This risk increased 10% for red meat, 7% for total meat, 18% for processed meat, and 30% for more than 450 grams of milk daily. For milk this is due to it containing an insulin-like growth factor which stimulates cell proliferation and neoplasm formation. So while milk is highly beneficial to consume during your youth when it can influence bone and muscle mass, it can be detrimental during stages of adulthood.
Red meat should also be minimalized due to risk of developing cardiovascular disease or dementia. Essentially moderation is key with intake of red meat in order to reduce these health risks. It is suggested that there is no consumption above 455 grams of lean red meat per week. Reduced red meat intake is also associated with lowered PSA levels and lowered cancer risk.
For further reducing risks at later stages in life, a diet consisting of fish, poultry, eggs, legumes, nuts, grains, and milk that is less than 450 grams per day is poignant for optimal health. In celebration for meat lovers who still prefer meat consumption during adulthood, consumption of poultry has associations with less mutagenic activity and oxidative stress compared to red meat. It was also found that decreases in risk of developing breast cancer occurred with consumption of cheese. Cheese is found to have vitamin A, B6, B12, D, and K along with minerals like calcium, iodine, magnesium, phosphorus, and zinc which can inhibit triglyceride synthesis reduce pathogenic effects. Cheese also serves as a probiotic along with containing these nutrients.
Depending on your stage in life, you need to consume milk and red meat or you need to decrease it immensely. Like a chameleon, we need to change and adapt with our environment in order to increase our chances at overall optimal health and complete fulfillment in life.
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