
Protein-rich, but also high in saturated fat, red meat should be eaten sparingly.
Red Meat: Good or Bad?
Red meat, which includes beef, lamb, veal and pork, is an excellent source of protein in the diet. On the other hand, it is also a major source of unhealthy saturated fat.
The balance of good health recommends that you should eat at least two servings per day from the protein group, which includes red meat.
Many people however, eat a great deal more than this. Some studies show that people who eat large quantities of red meat on a daily basis have a higher incidence of cardiovascular disease than those who eat it less often.
The relationship between red meat and cardiovascular disease is believed to be due to the high saturated fat and cholesterol content of these meats.
There is also evidence to suggest that a high intake of red meat may increase your risk of colon cancer.
Not surprisingly, people who replace red meat with fish and chicken have been found to have lowered their risk of cardiovascular disease and colon cancer.
For these reasons, its a good idea to choose to eat lower fat sources of protein.
Other types of meats
Game, such as venison, wild boar, rabbit and more recently buffalo, has meat that is rich and full of flavour. That’s because these animals get more exercise, their meat is leaner and lower in fat than beef, lamb, and pork, and thus also lower in calories.
Offal – kidneys, liver, tongue,sweetbreads, trotters and so on- are nutritious meats, being a good source of many of the B vitamins as well as vitamins A and D, and the minerals copper, Iron, and Zinc.
As liver can tend to accumulate chemical residues from the animal, we suggest that you only eat the liver of younger animals, such as calves and lambs.
Beef Stir-Fry:
Slivers of tender steak, quickly stir-fried with finely cut red peppers and spring onions, provide a quick and easy, economical, and healthy low-fat meal.
You should try to avoid eating too many preserved and processed meats. Such as bacon, salami, pancetta, sausages, ham and gammon because they often contain a lot of salt as well as being high in saturated fat. many cured meats also contain high levels of preservatives.
What is a serving?
While two or three servings from the protein group each day are recommended, we suggest that red meat should be eaten in moderation and that you choose lean cuts. Servings include:
- 100g (3 1/2oz) Lean minced beef
- 100g (3 1/2oz) Pork loin
- 100g (3 1/2oz) Beef topside
- 100g (3 1/2oz) Fillet steak
- 100g (3 1/2oz) Sirloin steak
- 100g (3 1/2oz) Flank steak
- 100g (3 1/2oz) Venison
Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
To reduce your cancer risk, eat no more than 18 ounces (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and sausages.
Red meat refers to beef, pork and lamb– foods like hamburgers, steak, pork chops and roast lamb. Processed meat refers to meats preserved by smoking, curing or salting, or by the addition of preservatives. Examples include ham, bacon, pastrami, salami, hot dogs and sausages.
The Continuous Update Project reports concluded there was convincing evidence that red meat and processed meats are a cause of colorectal cancer.
The Continuous Update Project reports also found processed meats are also a probable cause of stomach cancer.
The expert panel advises limiting red meat and avoiding processed meat. Studies suggest we can eat up to 18 ounces a week of red meat without significantly raising cancer risk. Research on processed meat shows cancer risk starts to increase with even small portions eaten daily.
When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can form.
These substances can damage cells in the body, leading to the development of cancer. Red meat contains substances that are linked to colon cancer.
For example, heme iron, the compound that gives red meat its color, has been shown to damage the lining of the colon.
Studies also show that people who eat a lot of red meat tend to eat less plant-based foods, so they benefit less from their cancer-protective properties.
5 Reasons To Stop Eating Red Meat
1. Eating meat hardens blood vessels
Conclusion:
Don’t completely wipe red meat out of you’re daily diet because it has some great advantages but just eat it in moderation, or change the more saturated fat meats for leaner meats.
I know us at wolvesfitness will be trying new leaner meats.