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InflammatoryScore: 7/10
Red Meat (Beef)
7/10
Inflammation
Inflammatory
Category
3 oz (85g) cooked
Serving size
6
Key nutrients
Anti-InflammatoryInflammatory
Red meat, especially conventional grain-fed beef, contains arachidonic acid and saturated fat that promote inflammatory pathways. Grass-fed varieties are somewhat better.
Quick facts
- Inflammation
- 7/10
- Category
- Inflammatory
- Serving size
- 3 oz (85g) cooked
Key nutrients
ProteinIronVitamin B12ZincCreatineNiacin
Tips
Limit to 1-2 servings per week. Choose grass-fed and organic when possible. Avoid charring — use marinades with herbs to reduce harmful compounds. Replace some servings with fatty fish.
Benefits
- Complete protein with all essential amino acids
- Excellent source of heme iron and B12
- Rich in zinc and creatine
- Grass-fed contains more omega-3 and CLA
Concerns
- High in arachidonic acid (promotes inflammation)
- Saturated fat increases inflammatory markers
- Grilling/charring creates carcinogenic compounds
- Conventional beef may contain hormones and antibiotics
- High environmental impact
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