2024-04-29 16:00:14
“This article is reproduced fromHealth Medical Network:https://www.healthnews.com.tw》
Juicy hamburger meat is tempting, but numerous 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 per day? Is it healthier to eat lean grass-fed steak? Katherine Livingstone, Emerging Leadership Fellow at Australia’s National Health and Medical Research Council (NHMRC), said following portion sizes, using healthy cooking methods or eating alternative plant-based proteins were all good options.
Types of red meat
Red meat refers to the muscles of all mammals, including beef, pork and lamb. Additionally, types of red meat can be distinguished based on how the animals are raised and how the meat is processed.
traditional meat
Conventional 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 meats sold in large supermarkets are 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 fats than traditional meat. Studies have shown that grass-fed meat is healthier than traditional meat.[i]so grass-fed meat can also be more expensive.
organic meat
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 stimulate growth.
Processed meat
Refers to meat products that have been smoked, marinated, salted or added chemical preservatives, including sausages, ham, bacon and hot dogs.
Nutritional value of red meat
Red meat is rich in nutrients that 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 vary 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 meat generally ranges from 2 to 9 percent, depending on whether the ground meat is extra lean or regular.
If you want to limit your intake of saturated fat, choose leaner cuts and cuts of meat, such as pork tenderloin or fat-trimmed steak.
Wagyu beef is touted as a healthy alternative to traditional red meat due to its higher unsaturated fat content. But current research on Wagyu is limited, and Wagyu still contains saturated fat.
Processed meats, like bacon and sausages, certainly have their nutritional value, but they are also higher in saturated fat, sodium and preservatives.
Is red meat bad for you? Which red meat is best?
Catherine said 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 evidence comes from observational studies and cannot definitively confirm that red meat consumption causes these diseases. And most studies require subjects to eat large amounts of meat every day for many years to see if they will develop cancer. Such studies are unethical and impractical.
Cardiovascular diseases and type 2 diabetes
In 37 retrospective studies[ii]researchers found weak evidence of an association 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 an extra 50 grams 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 an extra 50 grams of red meat per day increased the risk of colorectal cancer by 18%; consuming an additional 50 grams of processed meat per day (the equivalent of a slice of ham); a 19% increased risk of colorectal cancer[v]。
Other studies have found 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]。
How you cook red meat is also essential. Cooking steak at high temperatures, especially over an open flame, can cause burning on the exterior and form compounds.[vii]High-dose compounds have been confirmed 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 should you eat?
To maintain cardiovascular health, the National Heart Foundation recommends consuming 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 red meat consumption for environmental reasons. To optimize human nutrition and planetary health, the EAT-Lancet Commission recommends consuming no more than 98 grams of red meat per day. week and ideally minimal consumption of 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 grilling. You can also consider replacing it with chicken or fish.
If you’re looking for alternatives to meat for health or environmental reasons, you might also consider minimally processed vegetarian foods, like 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
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