Red meat can be an excellent source of protein, collagen, zinc, iron and vitamin B12. An Individual with an average weight between 60 to 90 kgs should consume dietary protein ranging between of 60g to 100g per day. According to the National Institute of health, the advisable limits for maximum consumption of red meat per day should be less than 70g.
Considering the environment and our gut health, it is best recommended to reduce our quantity and frequency of red meat to only 2 times a week. We should consider eating red meat as a special occasion dish as such in the Mediterranean dietary eating pattern. Even better is to completely avoid processed red meat products such as smoked meats, sausages, luncheon cuts, salami, beef jerky, cured meat, dried or canned meat.
During EID celebrations we tend to consume excessive delicacies of red meat. People with pre-existing medical issues on medications like gout, hypertension, hypercholesterolemia and fatty liver can injure their kidneys, liver, heart and the gut.
So why is processed red meat carcinogenic and bad for health?
When red meat is processed it undergoes several preparation methods of fermentation, salting, curing, smoking and charring. Fresh Red meat contains saturated fatty acids, cholesterol and heme iron, which when processed in addition to the added preservatives it contains carcinogenic substances such as:
- Sodium nitrites and nitrates
- N-Nitroso-compounds (NOC)
- Polyaromatic Hydrocarbons (PAH)
- Heterocyclic amines
What might happen if we take excessive red meat?
- Taking deep fried red meat or reheating grills can lead to acid reflux, heart burnbloating and constipation.
- It may increase risk of gout attacks and arthritic joint pain, increasing the amount of uric acid and inflammatory chemicals in our body.
- Complicate gall bladder stone issues, due to the sudden intake of excessive saturated fat and cholesterol which needs a high volume of bile for digestion.
- Increases the risk of heart attacks and strokes when excessive red meat is taken in combination with high amounts of salt, sugary desserts, soda and less water intake.
- According to the American Diabetes Association, excessive intake of red meat leads to diabetes. The heme iron in red meat mediates oxidative stress that affects the Beta cell dysfunction in pancreas leading to insulin resistance and abnormal glucose metabolism.
Let us enjoy Meat this EID in a way that is gut friendly, planet friendly while also sustaining our overall health.
- Consuming fresh red meat prepared at home using healthy cooking methods within moderation can be the best way to enjoy red meat safely.
- Pre-preps such as marinating red meat with herbs, spices and condiments does not only add flavor but also ease digestion and promote health.
- Marinates such as yoghurt, turmeric, pineapple, papaya, rosemary not only tenderize the meat but also are gut friendly.
- Buying low fat meat cuts or fat removed meat are wiser options.
- One can even boiled the meat for 10 – 15 mins and then refrigerating the meaty broth can solidify the fat and makes it easy for us to remove the fats.
- Best and sage cooking methods for red meat are boiling, broiling, roasting and grilling. Avoid deep frying and high temperature cooking for long time.
- Incorporating a variety of fruits and vegetables alongside your meals can help offer the antioxidants and fiber.
- Dietary fiber can reduce the absorption of cholesterol present our diet into the gut.
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