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Diet and Nutrition 2023

4 razões to eat less red meat

4 razões to eat less red meat
4 razões to eat less red meat

Red meats from animals such as beef, sheep, lamb and pork are an excellent source of protein, vitamin B3, B6 and B12 and essential minerals for the body such as iron, zinc and selenium, which can have several benefits for he alth when they are part of a he althy and balanced diet.

However, when consumed daily and in excess, and when consuming cuts with a higher fat content, red meat can cause he alth problems, increasing the risk of cardiovascular diseases, mainly.

This risk is greater when consuming processed red meats, such as sausage, salami and chorizo, for example, as they have a high level of sodium, preservatives and other chemical additives that end up being more harmful to the body than red meat itself, being associated with a higher risk of premature death.

The main reasons why it is recommended to reduce the consumption of red meat during the week are:

1. Increases the risk of heart disease

The daily consumption of red meat increases the risk of developing heart disease, which may affect the functioning of the heart, increase cholesterol, atherosclerosis and high blood pressure. This is due to the fact that this type of meat contains saturated fats, cholesterol and, in the case of processed meats, sodium and additives such as nutrates and nitrites, which are harmful to he alth.

It is important to mention that even with the removal of excess fat visible in the meat before and after cooking, the fat remains between the muscle fibers.

What is recommended: It is recommended to give preference to cuts of red meat with less fat, reduce consumption between 2 to 3 times a week and grilled, avoiding fried and sauces.It is also important to limit the consumption of processed meats as much as possible, as they are the most harmful to he alth.

2. Increases the risk of cancer

Excessive red meat, especially when accompanied by a low consumption of fruits, vegetables and whole grains, increases the risk of colon cancer, especially. In addition, some studies have also linked excess red meat with other types of cancer, such as stomach, pharynx, rectum, breast and prostate cancer.

This happens because this type of meat increases inflammation in the intestine, especially processed meats such as bacon, sausage and sausage, favoring changes in cells that can generate inflammation and cancer.

Studies on the subject are quite limited, however some suggest that it is possible that this effect is not in fact of the meat, but of some components that were formed during its cooking, especially when cooked at high temperatures.

What is recommended: It is recommended to avoid that the meat cooks for a long time and that it is exposed directly to the flame, as well as cooking at high temperatures should be avoided. It is also important to avoid the consumption of smoked or burnt meat and, if this happens, it is recommended to remove this part.

Also, preparing the meat with onion, garlic and/or olive oil could help eliminate one of the harmful components that is formed during cooking. The ideal is to prepare the meats on a hot surface to avoid adding any type of oil or vegetable fat, allowing the meat itself to release its own fat.

3. Could increase blood acidity

More acidic diets that contain a high consumption of red meats, sugars and a low consumption of fruits and vegetables, are associated with an increased risk of developing kidney disease and diabetes, unlike more alkaline diets, in that there is greater consumption of fruits, vegetables, nuts and lower protein content.

Some studies indicate that excessive consumption of red meats, especially processed ones, could increase acidity in the body. It is believed that this could cause tissue damage, which could in turn initiate an inflammatory process, resulting in various he alth consequences. However, the results of these scientific studies are varied, requiring further investigations.

What is recommended: Increase the consumption of fruits, vegetables, nuts, fish, white meats and foods rich in fiber, reducing the consumption of red meats, especially processed ones.

4. Could favor antibiotic-resistant intestinal infections

The frequent use of antibiotics in animals can encourage the emergence of more resistant bacteria in these animals. After slaughter and during processing for food, resistant bacteria from these animals can contaminate meat or other animal products, increasing the risk of intestinal infection in people by resistant microorganisms.

What is recommended: Wash your hands right after handling raw meats, wash utensils before using with other foods (to avoid cross-contamination), avoid consumption of raw meats and avoid keeping the meat unrefrigerated for more than 2 hours.

In addition, the ideal thing is that red meat comes from ecological producers, since the animals are fed as naturally as possible, they are raised outdoors and no medicines or chemicals are used, so, your meat is he althier not only for people but also for the environment.

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