You have read some articles that got you querying a lot of things and even the ones that made you to give up that you could ever eat right. Or that you could ever be healthy as you wanted.
This is because they keep on telling you about what is bad. Bad…. Bad……
You have come to conclude that it is not really possible for you to be as healthy as is said in many of the posts you read.
It starts from the millions of restrictions to outright condemnation of almost everything that you enjoy eating. How would you survive?
One of the many troubles is MEAT.
If you are not a vegetarian, then meat certainly makes a necessary part of your daily diet, right?
How much meat should I eat to be safe? What type of meat should I be eating? What about red meat? etc etc.
Well I am here to set the record straight and get your head cleared. My intention is that after reading this, you will be armed with the most updated and well researched information on this subject. What I would like you to do though is to reply me in the comment section and tell me your thoughts.
If you are ready,Let’s roll…..
Meat is a very robust source of protein and the primary functions of proteins in the body are Repair and Maintenance of worn out tissues. They help in healing and in growth of tissues. Most of us know that proteins are the building blocks for just about everything in our body: from Energy, enzymes and hormones to bones, muscles and skin and also Transportation and Storage of Molecules.
Protein forms antibodies that help prevent infection, illness and disease. These proteins identify and assist in destroying antigens such as bacteria and viruses. The antibodies help your body to fight and prevent infections that could have invaded and bothered or even killed you
Does eating red meat increase the risk of dying from heart disease or cancer?
It’s a question that keeps coming up, fueled by research and high-profile campaigns by advocacy groups on both sides of the debate.
But many studies have found similar links. Another one that followed more than 72,000 women for 18 years found that those who ate a Western-style diet high in red and processed meats, desserts, refined grains, and French fries had an increased risk of heart disease, cancer, and death from other causes.
Now, picture a wild cow on a field 10.000 years ago, roaming free and chewing on grass and various other edible plants.
The meat from this animal is completely different from the meat derived from a cow that was born and raised in a factory and fed grain-based feed. It may also have received growth-promoting hormones and antibiotics.
Today, some of our meat products go through even more processing after the animals are slaughtered… they are smoked, cured, then treated with nitrates, preservatives and various chemicals. Some of these chemicals become the causes of some health issues in our system later.
What about red meat?
Meats that are red when raw are defined as “red” meats. Includes lamb, beef, pork and some others.White Meat: Meats that are white when cooked are defined as “white” meats includes meat from poultry like chicken and turkey.
In nutritional science, red meat is defined as any meat that has more myoglobin than white meat, white meat being defined as non-dark meat from chicken (excluding leg or thigh), or fish. Some meat, such as pork, is red meat using the nutritional definition, and white meat using the common definition.
For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. Red meat refers to all types of mammalian muscle meat, and includes the following:
- pork (not the “other white meat” after all, apparently)
When it comes to cancer, the answer is not so clear. Many researchers say it does raise the risk, especially for colorectal cancer.It means cancer of the rectum and anus.
A recent National Institutes of Health-AARP study of more than a half-million older Americans concluded that people who ate the most red meat and processed meat over a 10-year-period were likely to die sooner than those who ate smaller amounts
This is another aspect of the meat problem you have heard so often.
When meat is cooked at a high temperature, it can form harmful compounds. Some of these include Heterocyclic Amines (HAs), Polycyclic Aromatic Hydrocarbons (PAHs) and Advanced Glycation End-Products (AGEs).
These substances can cause cancer in animals. But this doesn’t just apply to meat; other foods can also form harmful compounds when heated excessively. Here are some tips to make sure your meat doesn’t form these harmful compounds:
- Use gentler cooking methods like stewing and steaming instead of grilling and frying.
- Minimize cooking at high heats and never expose your meat to a flame.
- Do not eat charred and/or smoked food. If your meat is burnt, then cut away the charred pieces.
- If you marinate your meat in garlic, red wine, lemon juice or olive oil, it can reduce HCAs significantly.
- If you must cook at a high heat, flip your meat frequently to prevent it from getting burned.
Lean meats are meats with a relatively low fat content. Remember what we said above about some meat having a high amount of fat that is harmful to health?
Skinless chicken and turkey and red meat, such as pork chops, with the fat trimmed off are examples of lean meat.
The fat on a pork chop accounts for about two thirds of its fat content and the skin on chicken can account for 80 per cent of its fat content.
This is why you hear experts talk about eating “skinless chicken”. It is simply to remove the fat.
What comes to mind when you think “lean meat?” Chicken? Turkey? They’re all good choices, but you might be relieved to know they’re not your only options when eating lean and mean!
According to the United States Department of Agriculture (USDA), lean meat is any serving of meat (3 ounces – about the size of a deck of cards) with less than 10 grams total fat, 4.5 grams saturated fat and 95 milligrams cholesterol. Extra lean meat has less than 5 grams total fat, 2 grams saturated fat and 95 milligrams cholesterol.
However, I would tell you not to bother your head too much about the calculations and get stressed about how to know what quantity to eat or not. Simply know which ones are lean and take them moderately. You don’t need to eat a bowl of meat daily to be healthy.
And eating a lot of meat especially at public restaurants doesn’t make you look rich. It may insinuate that to some minds but you are killing yourself.
What about white meat?
White meat includes chicken and fish, while red meat refers to beef, pork, venison and some other varieties of game. The United States Department of Agriculture categorizes meats as either white or red. The department’s system is controversial because some types of fish and poultry are red when they are raw and turn white after being cooked.
Does Meat Cause Cancer?
Some observational studies link a high red meat intake to several types of cancer, including digestive tract, prostate, kidney and breast cancers However, in nearly every study, the association was between cancer and well-done meat, PAHs or HAs, rather than red meat itself. These studies indicate that high-heat cooking had a very strong effect.
Of all cancers, colon cancer has the strongest association with red meat intake, with dozens of studies reporting a connection.
In a 2011 analysis of 25 studies, researchers concluded that there was insufficient evidence to support a clear-cut link between red meat and colon cancer.
Many people claim that eating meat raises cancer risk. However, this largely depends on the type you eat and how it’s cooked. While red meat cooked at high temperatures may increase cancer risk, white meat doesn’t seem to. In fact, one study found that poultry consumption was linked to a reduced risk of colon cancer, even when cooked to the point of charring
What is it about red meat that is so bad for us? Observational studies can detect a correlation between dietary patterns and health outcomes, but they cannot prove causation, nor can they provide much information about the mechanism by which certain foods, including red meat, may promote or undermine health.
Some studies have linked red meat to serious health conditions and some of these have been recorded, hence care is needed to follow instructions.
Summary: I know that this is a problem for many of people and this may include you that are reading this right now.That’s why i have done this research to get the real information to you so you can finally rest and enjoy your life.
Meat is good and supplies a lot of nutrients needed by the body to function properly. However, like every other thing in life, moderation is the key in order to stay safe and out of trouble.
From the numerous researches conducted, there is still a strong link between saturated fats and several problems in the human body and since some types of meat, as mentioned above contain much saturated fat, the wise decision should be to avoid them.
Stick to the safer ones, and also eat in moderation. Again, you can supplement with plant proteins which have been found to be super healthy and even able to prevent certain dangerous disease.
P.S: Please leave your comments below and let us know your thoughts on this article.I Also urge you to share on your social media