“This article is reproduced fromHealth Medical Network:https://www.healthnews.com.tw》
Juicy burger meat is tempting, but many studies have shown that regular consumption of red meat may increase the risk of type 2 diabetes, cardiovascular disease and colorectal cancer. How much red meat can you eat in a day? Is it healthier to eat grass-fed lean steak? Katherine Livingstone, Emerging Leadership Fellow at the Australian National Health and Medical Research Council (NHMRC), said sticking to portion sizes, using healthy cooking methods were good choices. , or eating plant-based proteins.
Types of red meat
Red meat refers to the muscles of all mammals, including beef, pork and lamb. In addition, types of red meat can be distinguished based on how the animals are raised and how the meat is handled.
traditional meat
Traditional meat, also known as grain-fed meat, refers to meat in which animals are raised on grass for part of their lives and on grains for the rest of their lives. Most red meat sold in supermarkets is grain-fed.
grass-fed meat
Grass-fed meat comes from animals that have spent their entire lives grazing on pasture and contains higher levels of unsaturated fat than traditional meat.[i]and therefore grassfed meat can be more expensive as well.
organic meat
They must meet government standards for organic products and be considered a quality product. For example, meat labeled organic cannot use synthetic pesticides or use hormones or antibiotics to promote growth.
Processed meat
Refers to meat products that have been smoked, pickled, salted or have chemical preservatives added, including sausages, ham, bacon and hot dogs.
Nutritional value of red meat
Red meat is rich in nutrients, which are very important for health, such as protein, vitamin B12, iron, zinc, etc. In particular, red meat is a good source of iron and zinc because it is easier for the body to absorb than plants.
Red meat is generally high in saturated fat, but the content can range from less than 1 percent to more than 25 percent, depending on the cut and whether the fat is removed. The saturated fat content of ground beef is usually between 2 and 9 percent, depending on whether the ground beef is extra lean or regular.
If you want to limit your saturated fat intake, choose leaner cuts and cuts of meat, such as pork tenderloin or lean steak.
Wagyu beef is touted as a healthy alternative to traditional red meat due to its high unsaturated fat content. But current research on Wagyu is limited, and Wagyu still contains saturated fat.
Processed meats, such as bacon and sausage, certainly have nutritional value, but they are also higher in saturated fat, sodium and preservatives.
Is red meat bad for you? Which red meat is better?
Catherine said that many studies have shown that eating too much red meat is unhealthy because it increases the risk of cardiovascular disease, type 2 diabetes and colorectal cancer. However, most of the evidence comes from observational studies and cannot definitively prove that red meat consumption causes these diseases. And most studies ask subjects to eat a lot of meat every day for several years to see if they develop cancer.
Cardiovascular disease and type 2 diabetes
In 37 retrospective studies[ii]researchers found weak evidence of a link between participants’ consumption of unprocessed red meat and the development of cardiovascular disease and type 2 diabetes.
But for processed meat, a recent study showed that eating 50 grams more of processed meat per day increased the risk of cardiovascular disease by 26% and the risk of type 2 diabetes by 44%.[iii].
colorectal cancer
The World Cancer Research Fund (WCRF) says there is strong evidence that eating red and processed meat increases the risk of colorectal cancer.[iv].
For example, one study tested nearly 500,000 subjects and found that eating 50 grams more of red meat per day increased the risk of colorectal cancer by 18% eating 50 grams more of processed meat per day a day (equivalent to a slice of ham) increases the risk of colorectal cancer by 19%[v].
Other studies have shown that eating red and processed meat increases the risk of other types of cancer, including lung, pancreatic and breast cancer, but the evidence is inconsistent.[vi].
Cooking a steak at a high temperature, especially over an open flame, is also essential when cooking red meat, burning the outside, creating a compound.[vii]high-dose compounds have been proven to cause cancer in animal experiments, and have also been found to be associated with an increased risk of cancer in human experiments.[viii].
How much red meat is right to eat?
To maintain cardiovascular health, the National Heart Foundation recommends eating less than 350 grams of cooked, unprocessed red meat per week (or less than 50 grams per day).[ix].
Many dietary guidelines around the world also recommend limiting the consumption of red meat for environmental reasons. To optimize human nutrition and planetary health, the EAT-Lancet Commission recommends not eating more than 98 grams of red meat per week and ideally very little processed meat.[x].
As long as you don’t overdo it, red meat can still be a healthy part of your diet. It is recommended to eat lean, unprocessed meat and avoid it You might consider substituting chicken or fish.
If you are looking for alternatives to meat for health or environmental reasons, you can also consider minimally processed vegetarian foods, such as tofu and beans, which are all good ingredients.
原文出處:Is red meat bad for you? And does it make a difference if it’s a processed burger or a lean steak?
[i]https://reurl.cc/LWbgLL
[ii]https://reurl.cc/mML249
[iii]https://reurl.cc/Wx3gV9
[iv]https://reurl.cc/Wx3gVy
[v]https://reurl.cc/Rq0gEx
[vi]https://reurl.cc/8v3R8y
[vii]https://reurl.cc/5vrQzv
[viii]https://reurl.cc/jW82op
[ix]https://reurl.cc/Wx3ggL
[x]https://reurl.cc/z1eLL6
2024-04-30 21:16:33
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