How serious is the harm to meat and how to reduce the risks

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Moderation is important in everything.

Meat is a rich source of animal protein, vital vitamins and minerals. But at the same time, it contains substances that can harm health. However, the list of consequences depends on the type of meat.

What is meat

Traditionally, there are three types.

1. Red meat

Its distinguishing feature is its high content of myoglobin. This protein is a relative of the well-known hemoglobin. But if the latter carries oxygen from the blood to the cells of the body, then the task of myoglobin is to retain oxygen in muscle tissues.

The more myoglobin, the more pronounced the red color of the meat fibers. This protein is especially abundant in the meat of large animals, the muscles of which need a lot of oxygen:

• beef;
• pork;
• lamb;
• veal;
• goat meat;
• game, such as venison, elk.

2. White meat

As a rule, this is poultry meat. Since their body mass is small, the muscles do not require large supplies of oxygen. Therefore, there is little myoglobin in meat, and it has a light pink, almost white color. This type includes:

• chicken;
• turkey meat;
• duck;
• goose;
• wild bird meat such as quail or pheasant.

3. Processed meat

These are meats that are cured, salted, smoked, marinated, or otherwise processed to extend shelf life or add additional flavor and aroma. The most famous examples are:

• sausages;
• sausages;
• smoked meats;
• corned beef;
• jerky beef or ham;
• pates.

Why is meat dangerous?

Let's say right away: science has no complaints about white meat. Only red and processed ones are under suspicion. There are reasons to think that eating a lot of these foods every day could lead to health problems.

Cancer

According to the World Health Organization, frequent consumption of red meat may increase the risk of bowel cancer, as well as pancreatic and prostate tumors.

This connection has not yet been established for sure. Therefore, in the list of carcinogens compiled by the International Agency for Research on Cancer (IARC, a division of WHO), red meat is assigned to group 2A - "probably carcinogenic to humans."

Supposedly, every 100 grams of red meat, if you eat it daily, increases your risk of bowel cancer by 17%. True, there is an important nuance here. In almost all studies, scientists have found a link between cancer and well-done meat, not just any. Perhaps it's the roasting. But again, this is just an assumption.

With processed meat, the situation is more straightforward. IARC experts classify sausages, sausages, corned beef to a group of substances and products, the carcinogenicity of which has been convincingly confirmed. Processed meat is twice as dangerous as red meat: it is enough to eat only 50 g daily to increase the likelihood of developing intestinal cancer by 18%.

Cardiovascular disorders

A review of 20 large studies involving more than 1.2 million people found that regular consumption of processed meat may increase the risk of vascular and heart disease by 42%.

True, the key word here is "possibly". An unambiguous connection “eat sausage - you will get cardiovascular problems” has not yet been established. But scientists see a clear association between these two events.

The situation with red meat is much better. Doctors have not yet been able to find a connection between love for steaks, including fatty ones, and cardiovascular diseases. And quite the opposite: there are a couple of studies that say

2. that red meat can have a positive effect on blood vessels. In particular, due to the increase in the content of "good" cholesterol (high density lipoproteins) in the blood.

Type II diabetes

A link between daily consumption of red or processed meat and type II diabetes has been noted 1.

2.

3.

4.

5. in several large studies.

However, scientists are not yet sure what affects the development of the disease more: either the meat itself, or the wrong lifestyle that many volunteers led. Among the study participants, there were enough people who did not exercise much and at the same time ate large amounts of carbohydrate and fatty foods.

Obesity

Excessive love for red meat and sausages is also associated with excess weight and obesity. But the studies supporting this are again observational. Scientists suggest that, perhaps, it is not only the meat, but also the excess consumption of calories, which lovers of steaks and sausages often sin.

There is one more factor. An American study has shown that if the diet focuses on fresh vegetables, fruits, whole grains, then the habit of eating red or processed meat does not prevent people from losing weight. So the role of meat products in the development of obesity is still less than lifestyle in general.

Kidney and intestinal damage

There is not enough research on this topic. However, there is still reason to believe that daily red meat consumption may increase the risk of kidney failure and diverticulum (bulging of the intestinal wall).

Does all this mean that meat is worth giving up?

Definitely not. Meat is an important part of the human diet. According to numerous studies, it:

• normalizes 1.

  2.

  3. metabolic rate and helps to reduce appetite;

• supports 1.

  2.

  3. muscle mass, which is especially important for the elderly;

• Strengthens bones, for example, one study found that older women who ate more meat than their peers had a 69% reduction in the risk of hip fractures;
• reduces the risk of iron deficiency anemia, for example, meat contains heme iron, which the human body absorbs better than non-heme iron from plants.

Summary: meat is a very valuable product. It is only important not to abuse it.

How much meat can you eat so as not to harm your health

White meat can be eaten without restriction. But red and processed, experts recommend eating no more than 70 g per day. This is enough to reduce the health risks posed by meat products.

How to reduce the harm of meat

Here are some simple guidelines.

1. Try to give up processed meat - sausages, sausages, corned beef. Among other things, such products also contain a lot of salt, which poses a separate danger to the cardiovascular system.
2. Do not add extra heat or oil when cooking meat.
3. Grill meat if possible.
4. Eat lots of vegetables and whole grains.
5. Keep track of the total calorie intake. When buying processed meat, be sure to look at the nutritional value label. Choose foods with the least amount of fat.