How much red meat is too much?Experts weigh in on food pyramid updates

One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy.(iStock)

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Nutrition should be personalized and is dependent on multiple factors, she said, including age, gender, activity level and genetic risk factors.

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“The total saturated fat an individual might safely consume is influenced by their size and total calorie needs, as well as potentially genetic differences,” Coleman-Collins said.

Norwitz agreed, adding that “the specific food source and interaction with the unique host and their broader dietary context should take the spotlight.”

Dr.Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” for saturated fats.

“If increasing saturated fat leads to a meaningful rise in LDL cholesterol or ApoB (Apolipoprotein B, a protein found on the surface of certain cholesterol-carrying particles in the blood), that intake level is excessive for that individual, regardless of improvements in weight or glucose metrics,” she said.

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“This personalized approach becomes increasingly important in midlife and beyond, whencardiovascular diseasebecomes the dominant driver of morbidity and mortality and when tolerance for cumulative atherogenic (artery-clogging) exposure is lower.”

For those who need to reduce LDL cholesterol or have a higher cardiovascular risk, the American Heart Association recommends an even lower amount of saturated fats — less than 6% of total daily calories.

Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol.(iStock)

Gidwani also cautioned that diets emphasizing saturated fat could crowd out fiber and unsaturated fats, “both of which play independent roles in cholesterol clearance, insulin sensitivity,gut healthand inflammation.”

“Saturated fat-heavy patterns are also calorie-dense, which can quietly undermine long-term weight management if intake is not carefully regulated,” she added.

Not all saturated fats are equal, experts say

The effects of saturated fat depend on what specific foods are being consumed, according to experts.

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“I would recommend choosing minimally processed or unprocessed forms of foods,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina.“For example, in place of a hot dog — which has additives, nitrites, sodium and fillers — consuming a chicken thigh would be a much better choice.”

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Gidwani reiterated that the amount of processing plays a big role.

“Processed meats are consistently associated with worse cardiometabolic outcomes and represent the clearest category to limit,” she said.“The risk here is not only saturated fat, but also sodium load, preservatives and the broaderdietary patternthey tend to accompany.”

“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,�(iStock)

Unprocessed red meat, the doctor said, can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods.

“However, from alongevity perspective, it should be viewed as optional rather than foundational, especially for individuals with elevated cardiovascular risk,” she added.

health or longevity,” she said.“Excessive reliance on dairy fat can displace healthier fat sources without offering clear long-term benefit.”

our entire diet, our exercise habits, our stress and so much more,” Freirich said.

Unprocessed red meat can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods, one expert said.(iStock)

She recommends consulting a registered dietitian for guidance on unique dietary needs based on age, gender,activity leveland medical history.

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New Jersey-based dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” added that the message should be to focus more on overall patterns — “plenty of fiber-rich plants, lean protein at every meal (including those that also contain fiber, such as nuts and seeds) and a reduction in overall intake of added sugars.”

“That change will drive true health improvements,” she said.

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