Why red meat is bad for you

It is healthier to grill over medium or indirect heat. Hu recommends cooking meats via sous vide to avoid burning. In this cooking method, the meat is placed in an airtight plastic bag or container and cooked in a water bath at a precise temperature.

People who eat meat daily may find it hard to change their diets. Dried lentils cook quickly, while dried beans and peas require more preparation time. Look for no-added-salt or low-sodium canned varieties, or rinse beans before cooking or eating to remove excess sodium. Choose fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. Low-sodium canned fish are also a healthy choice. Tofu is found in the refrigerated section of the grocery store.

Choose cuts of meat that have the least amount of visible fat. Buy "choice" or "select" grades of beef rather than "prime. Choose poultry that has not been injected with fats or broths. Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs and jerky.

Preparation Tips Feature vegetables, whole grains, beans, peas, lentils and fruits, with smaller portions of fish, low-fat or nonfat dairy, or lean unprocessed meats if desired.

Flavor any type of protein well with salt-free spices and herbs, garlic, and onion. When preparing meat, trim off visible fat or poultry skin before cooking and pour off the melted fat after cooking. If roasting a whole chicken or turkey, remove the skin before carving and serving the meat. Use healthier cooking methods: bake, broil, stew and roast. Chill meat juices after cooking so you can easily skim off the hardened fat.

Then you can add the juices to stews, soups and gravy. First Name required First Name Required. Last Name required Last Name Required. Below is a review of the evidence on the health effects of red meat. The article does not tackle ethical and environmental issues. People have been eating meat throughout evolution and have digestive systems well equipped to handle it. Traditional populations like the Masai have eaten much more red meat than the average Westerner but remained in excellent health 1.

However, the meat consumed today is different than the meat people ate in the past. Back in the day, animals roamed free and ate grass, insects or other foods natural to them. Picture a wild cow on a field 10, years ago, roaming free and chewing on grass and various other edible plants.

The meat from this animal is different than the meat derived from a cow that was born and raised in a factory, fed grain-based feed and given growth-promoting hormones and antibiotics. Today, some meat products are highly processed after the animals have been slaughtered. They are smoked, cured, then treated with nitrates, preservatives and various chemicals. Many studies on red meat, especially those conducted in the US, primarily examine meat from factory-farmed animals that have been fed grain-based feeds.

For example, grass-fed and organic meat is nutritionally different than factory-farmed, processed meat. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health.

This comes with a calorie count of , with 20 grams of quality animal protein and 10 grams of fat. Red meat is also rich in important nutrients like creatine and carnosine. Non-meat eaters are often low in these nutrients, which may potentially affect muscle and brain function 3 , 4 , 5. Grass-fed beef is even more nutritious than grain-fed beef, containing plenty of heart-healthy omega-3s, the fatty acid CLA and higher amounts of vitamins A and E 6 , 7 , 8.

Red meat is very nutritious, especially if it comes from animals that have been naturally fed and raised. However, most of these studies are so-called observational studies , which are designed to detect associations but cannot prove causation. Several observational studies show that red meat is associated with a greater risk of cardiovascular disease, cancer and death 9. A massive review of 20 studies including 1,, individuals found that processed meat was associated with an increased risk of heart disease and diabetes.

However, no association was found for unprocessed red meat In the EPIC study, a very large observational study including , people, processed meat increased the risk of death, while no effect was seen for unprocessed red meat The observational studies seem to agree that processed meat not unprocessed red meat is associated with an increased risk of an early death and many diseases.

Some observational studies show a link between meat intake, diabetes, heart disease and death. Other studies suggest this only applies to processed meat, not unprocessed red meat. Many observational studies show that red meat consumption is associated with an increased risk of cancer 12 , 13 , The main type of cancer that red meat is believed to cause is colorectal cancer, the fourth most commonly diagnosed cancer in the world.

A recurrent problem in these studies is that they seem to pool together processed meat and unprocessed red meat. Meta-analyses in which researchers analyze data from many studies show that the increased risk of colorectal cancer is very low. One meta-analysis found a weak effect for men, but no effect for women 15 , Trending Topics. What Parents Need to Know. Is Red Meat Bad for You? A dietitian weighs in on the age old debate — is red meat healthy for you or not?

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