Red Meat and Disease Risk: What You Should Know

What is red meat?

Red meat includes beef, pork, goat, lamb, and venison. Because of the high myoglobin content in animal muscles, red meat appears red before cooking and becomes redder as the myoglobin level increases.

Red meat is popular because of its taste and high protein content. It is also high in iron, zinc, and B vitamins and is one of the primary sources of vitamin B12 in the diet.

However, several studies have found that eating too much red meat increases the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.

So, should we avoid it altogether?

Health risks of red meat consumption

1. Heart disease

A 2021 study found that consuming 50 grams of processed meat daily increases coronary heart disease risk by 18%. Red meat is high in saturated fat, which can increase LDL cholesterol (bad cholesterol) levels and contribute to heart disease and stroke.

2. Bowel cancer

According to a 2019 study from the University of Oxford, those who ate red meat and processed meat four or more times a week had a higher risk of developing bowel cancer than those who ate it only twice a week.

3. Dangerous ingredients in processed meat

Processed red meat, including sausage, salami, bacon, and ham, contains preservatives like nitrates and nitrites, which are associated with an increased risk of colorectal cancer.

Processed meat also increases the risk of cardiovascular disease and diabetes. In addition, processed meat is also high in salt, which can raise blood pressure.

4. Dangerous substances from the cooking process

The National Cancer Institute (NCI) reports that the method of cooking meat at high temperatures can produce Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs).

These substances form when meat is cooked above 149°C or burned directly over a fire, potentially triggering cancer.

Benefits of red meat

Despite the risks, red meat still has nutritional benefits, including:

• A high-protein source for muscle growth and repair.
• It is high in vitamin B12, essential for red blood cell production.
• Contains iron, which helps to avoid anemia.
• A source of zinc and selenium, which supports the immune system.

However, these nutrients can also be obtained from other foods, such as poultry, fish, eggs, nuts, and a plant-based diet.

Tips for safe red meat consumption

If you want to continue consuming red meat without raising your health risks, you can follow these tips:

1. Limit your portion size

Limit your red meat consumption to 350-500 grams per week (about 9 ounces (0.34 kg) twice a week or 3 ounces (0.11 kg) six times a week).

2. Reduce processed meat

Avoid processed meats like hot dogs, sausages, bacon, and ham. Sausages are often served on bread because they are high in fat and salt.

3. Choose lean meats

To limit your saturated fat intake, choose lean cuts of meat. Saturated fats raise cholesterol levels, increasing the risk of heart and blood vessel disease. If you buy packaged meat, read the nutritional label to see how much fat it contains.

4. Use healthy cooking methods

Cook meat at low temperatures and avoid direct burning overheating to reduce the risk of HCA and PAH production.

Avoid frying meat. However, avoid adding fat or oil if you use this method.

Before cooking, remove all visible fat and skin from chicken and poultry, as the skin contains more fat than the meat.

5. Maintain balance with a healthy diet

Combine red meat consumption with vegetables, fruits, and grains to maintain.

6. Make sure you store meat safely

It is critical to store and prepare meat safely to stop the spread of bacteria and avoid food poisoning:

• Store raw meat in a closed container on the refrigerator's bottom shelf. This ensures that the meat does not contaminate or drip onto other foods.
• If cooked meat is not eaten immediately, cool it as soon as possible and store it in the refrigerator or freezer. Store-cooked meat should be kept separate from raw meat and only be reheated once.
• Clean dishes, utensils, or hands immediately after touching raw or thawed meat using warm, soapy water or a disinfectant cleaning product.

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Red meat can still be consumed in moderation but should be limited. To lower disease risk, avoid processed meat and cook with healthier methods.

If you want to live a healthier lifestyle, consider replacing some red meat consumption with other protein sources, such as fish, chicken, and nuts.

Remember that the more often you consume red meat, the higher the risk to your health. As a result, maintaining balance and eating a healthy diet is essential.