Meat is considered to be healthy because Meat and poultry are not only the source of protein for growth and development, but they also abound in various other essential nutrients necessary for maintaining good health. In this article, we will explore why is red meat healthy.
Here are some explanations of meat’s healthy benefits:
- High-quality protein: Meat is an excellent source of high-quality proteins, which are made up of all essential amino acids that provide for the growth and repair of tissues such as muscles, skin, and organs. Proteins are essential for supporting numerous physiological processes.
- Micronutrients (Vitamins and minerals): Iron (heme Iron), zinc, Iodine, vitamin B12, vitamin B6, niacin, and phosphorus are just a few of the necessary vitamins and minerals that can be found in meat.
These nutrients are essential for red blood cell formation, transport of oxygen throughout the body, immune system health, energy metabolism, immunological function, reproductive health, production of thyroid hormone, and support of the nervous system.
- Essential Fatty acids: Omega-3 fatty acids, which are good for heart health, brain function, and lowering inflammation in the body are abundant in several types of meat, particularly fish.
Meat generally has a higher level of satiety than many plant-based diets, which can help curb cravings and support weight loss.
Is Red Meat Healthy?
Red meat consists of:
- Beef
- Veal
- Lamb
- Mutton
- Pork
- Goat
- Venison.
Red meat is also high in protein, containing 20–25g per 100g of meat.
- Additionally, it is a great source of thiamine, riboflavin, niacin, zinc, iron, and vitamin B12.
- Half of the fat found in red meat is saturated fat, while the remaining portion consists of unsaturated fat, primarily monounsaturated fat, and a small amount of polyunsaturated fat.
- Excessive consumption of saturated fats can lead to health issues (like high cholesterol levels which cause clotting in arteries). The risk of heart disease and stroke is increased by 16% by eating a lot of red meat.
- Red meat consumption of up to 100g per day raises the chance of heart disease and stroke by 10% to 20%.
- According to several studies, lean red meat can be consumed as part of a heart-healthy diet,
- If you do decide to eat red meat, consider how it is prepared and cooked.
- Removing skin and visible fat from the meat and choosing lean cuts play a significant role in promoting heart health.
How Often Should I Eat Red Meat?
- Try to keep your red meat consumption to 1 to 2 servings per week, which is 6 ounces or less. If you have heart disease or high cholesterol, it’s best to limit red meat to 3 ounces or less per week.
- Chicken is another excellent protein source, and don’t forget about other options such as fish, dairy, eggs, and nuts, which can add more variety and nutrients to your meals.
What Does The Heart Foundation Say About Meat?
According to the Heart Foundation, If you decide to consume red meat, try to limit your intake to 350g per week. 100g of cooked meat should be consumed per serving.
You can still enjoy red meat by dividing it across 2-3 meals each week but don’t forget to incorporate a variety of protein sources into your diet. Replacing red meat meals with plant proteins like legumes, soy, or nuts, as may help improve your cholesterol levels.
The nutritional content of red meat can vary depending on several factors, such as the type of animal, breed, feed (grains or grass), and the specific cut of meat.
So, to support a heart-healthy diet, if you consume small amounts of red meat and poultry, follow these
Heart Foundation Recommendations:
- Increase your intake of vegetables and fruit
- switch from refined cereals and grains to whole grains.
- Select reduced-fat dairy products as a lighter choice.
- Choose healthy fats from nuts, seeds, plant oils (except coconut and palm), avocado, and oily fish instead of animal fats.
- Limit your unprocessed red meat to less than 350g per week (cooked weight), spread across 3 meals (around 100g cooked red meat per meal).
- Minimize or avoid processed red meat in your diet.
- Limit intake of processed foods such as junk food, takeaways, deep-fried foods
Conclusion
Red meat can be a beneficial part of a balanced diet, providing essential nutrients like protein, iron, and B vitamins.
However, moderation and the use of lean cuts are essential to minimize potential health risks. Consuming too much-processed food, especially processed red meat, has been linked to a number of health problems, including heart disease and some types of cancer.
Limiting red meat consumption, considering healthier cooking techniques, and including a range of alternative protein sources, such as plant-based options, into your meals for maintaining a balanced diet.