Is red meat healthy? It really depends on you, how you eat and how much you eat. Specific lean meats are certainly better for you than meats loaded with saturated fat. Eating meat in moderation as part of a balanced diet is probably OK. The problem that most people have is that they tend to eat too much meat and not enough whole foods, fruits, vegetables, nuts and grains to balance out their diet. Most meat eaters also tend to enjoy high-fat dairy products.
Red Meat:
Benefits
- Good source of vitamins and minerals including, iron, zinc, phosphorous, potassium, magnesium, selenium, choline, thiamine, riboflavin and B vitamins
- A complete protein
Risks
- High in saturated fat and dietary cholesterol
- More than two servings of red meat per week increases colon or bowel cancer risk
- Excessive amounts of meat can lead to a higher risk of osteoporosis, breast cancer, coronary heart disease, cholesterol and arthritis
- Growth hormones and antibiotics
- Environmental pollutants from feed and grazing
- Undercooked & overcooked (burned)
- Contain carcinogenic compounds
Good or Bad for Me?
- Depends on amount of saturated fat
- Whether or not you eat a balanced diet
- Frequency – no more than once a week or no more than 3 ounces per day
- Genetics
- Active lifestyle, OK; inactive lifestyle, not OK
- Other health issues
- Body weight: overweight, not OK; optimal weight, OK
- Smoker, not OK; non-smoker, OK
- If you drink too much alcohol, not OK; moderate drinker, OK
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| melsQuiz answer |
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| melsBuzz |
- Eat meat sparingly. Your diet should consist of a low-fat, high fiber diet for optimal health
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| melsAdvice |
- Never eat processed meats or any meat with nitrates
- Always balance your meal with fresh vegetables
- Avoid over-salting your meat
- Be careful of the kinds of sauces and marinades used to cook or prepare meats, especially at fast-food restaurants. You do not want additional salt, sugar, or ingredients you have never heard of
- If you are going to eat a baked potato with your steak, make sure you have low-fat sour cream
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| DidYouKnow? |
- There are many studies that show that people who eat red meat or processed meat on a consistent basis had a 35% greater risk of developing colorectal cancer than those people who ate meat infrequently
- Cancer-causing substances known as heterocyclic amines (HCAs) form when meat is grilled, broiled, or fried at high temperatures
- The Mediterranean diet, which is low in red meat, has been shown to decrease the risk of Alzheimer’s disease
- Many nutritionists believe we should lower our fat consumption by at least 25% to avoid major diseases or health issues like diabetes, obesity, high blood pressure, cholesterol and heart disease
- In Old England, the term “meat” meant any edible food
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| melsTips |
- If you are going to eat meat, buy organic meat or meats raised without growth hormones
- Eat grass-fed beef rather than corn-fed beef
- Make sure your meat is fresh and you buy it in advance of its “sell-by” date
- Don’t buy any meat that looks gray
- If you want a grilled taste, try cooking your meat on a ridged grill pan
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| melsQuiz |
- What is the main determinant of the color of meat?
- According to Gayot, what was the No. 1 steakhouse in America in 2007?
- Beef cattle were not indigenous to America, so you could not find beef until the Spanish introduced beef to ____________ (country) in _______(year)
- After World War II, beef became a symbol of what?
- A typical, basic steak dinner consists of?
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| melsQuiz Answers |
- The concentration of myoglobin
- Barclay Prime located in Philadelphia
- Mexico in 1540
- Prosperity
- Steak, starchy side dish – potatoes, rice, pasta or beans, and cooked veggies
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