Ask the nutritionist a question about fresh fruits and vegetables, and you will find out what exactly they should be in your diet in the first place. But ask the same specialist about red meat and, most likely, you will find out that its amount in the diet should be minimized. In fairness, we note that not all experts in the field of healthy eating adhere to this point of view, and, nevertheless, raising beef meat to the rank of products that should be kept away from is quite common.
In October 2015, the World Health Organization (WHO) classified red meat as a “probable carcinogen," noting that processed red meat should be classified in the same category in terms of health effects as cigarettes. Is red meat really as dangerous as is commonly believed? Let's get it right.
Red meat: what are the benefits
Studies show that beef provides our body with several key nutrients at once. Firstly, meat contains a large amount of protein, a macronutrient that helps build muscle, keep weight under control and regulate metabolism. Secondly, red meat is an excellent source of B vitamins, iron and zinc. Moreover, vitamin B12 is necessary for the proper functioning of almost every system in our body - from the optimal oxygen content in the blood to metabolism and energy potential. Zinc, in turn, is directly related to the immune system, helping the body fight diseases and viruses.
If you choose grass-fed beef meat rather than grain-fed beef, you can also talk about a lot of omega-3 fatty acids and linoleic acid, which help lower blood pressure and contribute to weight loss, as well as omega-6 fatty acids, known for their anti-inflammatory effect. . At the same time, such beef will contain several times less fat than beef grain. However, forget that all fats are harmful: beef meat, for example, contains oleic acid - monounsaturated fat, which can reduce the amount of "bad" cholesterol and reduce the risk of stroke.
Red meat: what is the harm
Consumption of red meat is usually associated with an increased risk of heart disease. So, on the basis of studies conducted in 2010, it was concluded that processed red meat (primarily sausages, bacon and sausages) leads to coronary heart disease and cardiovascular diseases. At the same time, a number of studies have concluded that excessive consumption of red meat can be associated with the risk of cancer: in particular, colon cancer in men and breast cancer in women during menopause.
The authors of the studies note that all this can be avoided by reducing the amount of red meat in the diet by replacing it with other, healthier sources of protein. The allowed list includes fish, poultry, nuts, legumes, dairy products and whole grains. Sounds good, doesn't it?
To eat or not to eat
It is important to keep in mind that most of the studies mentioned above were pre-programmed to identify the disadvantages or advantages of consuming red meat. Plus, the sample in any case could not be representative, while only a limited range of characteristics regarding the health and general condition of the participants were studied.
In addition, the dietary view of saturated fats has been constantly reviewed recently. Yes, red meat contains saturated fats, which should not be too much in the diet. But, on the other hand, they should not be demonized - for example, new studies claim that 10-15% of saturated fats from daily calorie intake may well fit into the framework of a healthy diet.
And finally, something about the high-profile statement by WHO. Despite the fact that processed red meat, like cigarettes, was assigned by experts to the first group of carcinogens, this does not mean that its consumption carries the same risk of developing cancer as smoking. So, eating 50 grams of processed meat per day increases the risk of developing cancer by 18% relative to the initial risk, while smoking increases this risk by 2500% (and this, you must admit, is not exactly the same thing).
The conclusion from all this can be drawn as follows - listen to your body and approach your diet as rationally as possible, but don’t refuse (at least not at all) what brings you gastronomic pleasure.
In October 2015, the World Health Organization (WHO) classified red meat as a “probable carcinogen," noting that processed red meat should be classified in the same category in terms of health effects as cigarettes. Is red meat really as dangerous as is commonly believed? Let's get it right.
Red meat: what are the benefits
Studies show that beef provides our body with several key nutrients at once. Firstly, meat contains a large amount of protein, a macronutrient that helps build muscle, keep weight under control and regulate metabolism. Secondly, red meat is an excellent source of B vitamins, iron and zinc. Moreover, vitamin B12 is necessary for the proper functioning of almost every system in our body - from the optimal oxygen content in the blood to metabolism and energy potential. Zinc, in turn, is directly related to the immune system, helping the body fight diseases and viruses.
If you choose grass-fed beef meat rather than grain-fed beef, you can also talk about a lot of omega-3 fatty acids and linoleic acid, which help lower blood pressure and contribute to weight loss, as well as omega-6 fatty acids, known for their anti-inflammatory effect. . At the same time, such beef will contain several times less fat than beef grain. However, forget that all fats are harmful: beef meat, for example, contains oleic acid - monounsaturated fat, which can reduce the amount of "bad" cholesterol and reduce the risk of stroke.
Red meat: what is the harm
Consumption of red meat is usually associated with an increased risk of heart disease. So, on the basis of studies conducted in 2010, it was concluded that processed red meat (primarily sausages, bacon and sausages) leads to coronary heart disease and cardiovascular diseases. At the same time, a number of studies have concluded that excessive consumption of red meat can be associated with the risk of cancer: in particular, colon cancer in men and breast cancer in women during menopause.
The authors of the studies note that all this can be avoided by reducing the amount of red meat in the diet by replacing it with other, healthier sources of protein. The allowed list includes fish, poultry, nuts, legumes, dairy products and whole grains. Sounds good, doesn't it?
To eat or not to eat
It is important to keep in mind that most of the studies mentioned above were pre-programmed to identify the disadvantages or advantages of consuming red meat. Plus, the sample in any case could not be representative, while only a limited range of characteristics regarding the health and general condition of the participants were studied.
In addition, the dietary view of saturated fats has been constantly reviewed recently. Yes, red meat contains saturated fats, which should not be too much in the diet. But, on the other hand, they should not be demonized - for example, new studies claim that 10-15% of saturated fats from daily calorie intake may well fit into the framework of a healthy diet.
And finally, something about the high-profile statement by WHO. Despite the fact that processed red meat, like cigarettes, was assigned by experts to the first group of carcinogens, this does not mean that its consumption carries the same risk of developing cancer as smoking. So, eating 50 grams of processed meat per day increases the risk of developing cancer by 18% relative to the initial risk, while smoking increases this risk by 2500% (and this, you must admit, is not exactly the same thing).
The conclusion from all this can be drawn as follows - listen to your body and approach your diet as rationally as possible, but don’t refuse (at least not at all) what brings you gastronomic pleasure.
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