Red Meat Health risks: Myth or Truth?
Key Points
Studies show that eating too much red meat can increase your risk of many chronic health conditions.
But what kind of nutrition hole is created when you limit red meat in your diet? The truth is, it’s easy to miss out on important nutrients when you cut back on a major food source. So, when you cut back on red meat, make a balanced eating plan to help ensure you don’t shortchange yourself on important nutrients such as protein, vitamins B12 and D, calcium, iron, and zinc.
To get enough of these important nutrients, replace red meat with other foods that contain them. Soy products, such as tofu or soy burgers; legumes, such as lentils or beans; low-fat dairy; dark green, leafy vegetables; nuts; and whole grains can supply many of these nutrients. Also, poultry and fish are leaner sources of protein that provide many of the same nutrients found in red meat.
Research on red meat Cardiovascular disease:
In a study, post-menopausal women who substituted vegetable protein for their usual red meat lowered their coronary heart disease mortality by a whopping 30 per cent.
Arthritis:
In a recent study, men and women who ate the greatest amount of red meat and meat products and total protein had higher rates of inflammatory polyarthritis compared with people who ate the least amounts.
Diabetes:
If you’re at high risk for type 2 diabetes, you may reduce your risk by up to 50 per cent by exercising regularly and eating a diet that emphasises fruits, vegetables, and fibre while limiting red meat and other sources of saturated fats.
Cancer:
Several studies suggest that high intake of both red meat and processed meat increases the risk of colorectal cancer. Also, high-heat cooking methods, such as grilling, broiling, or pan frying, provoke the formation of carcinogenic compounds in red meat. You can decrease the formation of these compounds by marinating meat for one hour before cooking, steaming or poaching meat and by turning the meat frequently while cooking over medium heat.
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