Is Red Meat Bad for You?
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Texas is the top beef-producing state in the United States. And despite strict environmental regulations, the State's pork industry is growing steadily, particularly in the grain-producing Texas Panhandle area.
Is Pork or Lamb Red Meat?
Beef and pork are both classed as red meat, unsurprisingly, due to their color, which is caused by the presence of myoglobin. Lamb, too, is a type of red meat. Mutton, veal, venison (What wine goes well with venison?), and goat are also included in the list of red meat.
The red meat list, however, does not include chicken, goose, turkey, duck, (What wine goes well with duck?) game birds, and rabbit.
In Texas, red meat figures as both an industry and an integral part of the State's cuisine, with food favorites such as BBQ, tacos and chili all using red meat.
However, one debate has been dominant for many years, and that's whether red meat is good for you or is red meat bad for you. This seems to be a perennial question, provoking much dispute and controversy. Nevertheless, the question is highly relevant to the Lone Star State, whose cuisine, culture and economy are sure to be affected by its definitive answer.
First, let's discuss what are considered to be the negative effects of consuming red meat.
Is Red Meat Really Bad for You?
According to many studies, including one conducted in 2012 by the Harvard School of Public Health, the consumption of red meat is linked to an increased risk of heart disease and cancer. It's thought that heart disease is the leading cause of death in Texas, so this research is particularly pertinent.
The research at Harvard was carried out by observing 37,698 men for up to 22 years and 83,644 women for up to 28 years. All participants were free of cardiovascular disease (CVD) and cancer as a baseline, and their diets were assessed by questionnaires every four years.
A combined 23,926 deaths were documented in the two studies – 5,910 were from heart disease and 9,464 from cancer. The studies concluded that increased consumption of red meat increases the risk of a person developing CVD and cancer.
The increased risk factors were broken down into the following:
A daily serving of unprocessed red meat (around the size of a deck of cards) was associated with a 13% increased risk of mortality.
A daily serving of processed red meat (one hot dog or two slices of bacon) was associated with a 20% increased risk of mortality.
Red meat contains heme iron, saturated fat, sodium, nitrites, and certain carcinogens that are formed during cooking. All these elements were linked to a heightened risk of chronic diseases such as cancer and CVD.
Although red meat has been linked to an increased risk of colorectal cancer, the link is not definitive. In fact, a recent study suggests that the relationship may be due to other factors, such as obesity or the overconsumption of processed meats or more saturated fat that comes with the consumption of red meat and other risk factors.
Medical professionals have cautioned people against eating too much red meat, recommending a healthy, “well-balanced” diet to prevent the development of such chronic diseases.
For more information about processed meats, check this out.
Red Meat Controversies
Texas A&M has defended a study that recommends that Americans continue their current consumption of red and processed meat.
A study by Texas A&M AgriLife professors titled “Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium” has found low- to very low-certainty evidence that diets lower in unprocessed red meat have little or no effect on the risk of mortality from heart disease and cancer.
This study has drawn criticism, especially from Harvard faculty members, who criticized the study's findings as detrimental to public health and influenced by the red meat industry.
Proponents of the study argue that the science around the health impacts of red and processed meat remains undecided.
Most studies on nutrition science are observation-based, meaning people's diets are tracked over time, with health outcomes being subsequently measured. These observations can be affected by several factors unrelated to the consumption of red meat, such as smoking and other unhealthy lifestyle choices.
Allergy to Red Meat
Red meat has been recognized as a food allergen. Tick bites are a major cause of red meat allergy. It is known as acquired red meat allergy.
The allergy involves a certain type of carbohydrate found in red meat products, like venison, lamb, beef and pork. Some people develop allergy limited to beef or other meats with fat content.
You can acquire this allergy when a lone star tick bites you. The tick's saliva contains alpha-gal carbohydrate that gets into your skin during the tick's feeding.
Your body's response is to release immunoglobulin E antibodies to fight the foreign substance.
Later on, your immune system may trigger an attack each time you eat red meat and digest alpha-gal carbohydrate.
Health Benefits of Red Meat
Red meat provides its consumers with plenty of nutrients. For example, a 113-gram piece of red meat contains:
19 g of protein
23 g of fat
Vitamin B12: 101% of your Daily Value (DV)
Zinc: 43% of your DV
Selenium: 31% of your DV
Niacin (vitamin B3): 30% of your DV
Iron: 12% of your DV
Beef contains essential amino acids for your body. Vitamin B12 is needed for the healthy functioning of our nervous system, while zinc helps strengthen our immune system. The pandemic has surely shown us that having a strong immune response is highly important!
Red meat is a good source of protein, zinc, and other essential nutrients. It can be cooked in a variety of ways, and it's a great source of nutrition for people who want to maintain a healthy lifestyle. Red meat is also a good source of energy, and it can help you stay strong and healthy.
How Long Does It Take to Digest Red Meat?
One of the reasons vegans don't eat red meat is that they assumed it takes days for the body to digest it. This is also the reason for them to undergo colonic irrigation.
But the truth is that red meat (and other types of meat) leaves the stomach in two to three hours. It is fully digested after six hours.
Our digestive system can digest meat and use its wide range of nutrients, including zinc, B vitamins, iron, etc. Unlike starchy foods, meat is more satisfying. That's why we feel full for longer.
But it does not mean that the meat is not being digested.
Substituting Processed meat intake
Processed meats, like bacon, ham, and sausage, are widely considered to be less healthy than red meat. They typically contain more sodium and nitrates, which have been linked to cancer and other health problems.
If you're looking to reduce your intake of processed meats, try substituting them with red meat instead. Red meat is a good source of protein, zinc, and other essential nutrients, and it can be cooked in a variety of ways. You can grill it, roast it, or even stir-fry it.
Just be sure to eat red meat in moderation, as too much of anything can be harmful to your health. A healthy diet is all about balance!
Grass fed beef versus Grain fed beef
There are many benefits to eating grass fed meat as opposed to grain fed meat. Grass fed meat is lower in fat and calories, and it also contains more antioxidants and omega-3 fatty acids. It's also a good source of Vitamin E, magnesium, and potassium.
Grain fed meat, on the other hand, is high in unhealthy saturated fats and cholesterol. It also contains fewer nutrients than grass fed meat. If you're looking for a healthy and nutritious way to enjoy red meat, then grass fed meat is the way to go.
The Verdict on Red Meat
I'm no scientist or health professional, so there's no point in me trying to construct a verdict on whether consuming red meat has a negative effect or a beneficial impact on our health. In the end, there's an on-going debate in the scientific community on the matter, and it seems only to grow with time. What's more, it has to be mentioned that many Americans, Texans included, are unwilling to remove red meat from their diets.
However, I can live with the truism that anything in excess may be bad for your health to you – and that includes too much red meat. A healthy well-balanced diet is always something to advocate. And if you are going to eat red meat, then try eating some healthy red meat like grass fed beef.
Update: It Was Eat Less, now it's More Eat Red Meat
We don't want to sound like conspiracy theorists, but studies are usually slanted towards who paid to conduct those studies. Long ago, fat and saturated was the enemy, which led people to consume more processed food and higher sugar content which has led to an epidemic of obesity, high blood pressure, heart disease, and a slew of other health conditions.
The conclusion of the meta-analysis, published in October 2019 in the Annals of Internal Medicine, challenges what many believed to be a truism in healthy eating: Limit red and processed meat, and you'll help fend off chronic disease and live longer.
Based on their reviews, a panel of 14 members from seven countries — part of an organization of self-appointed members called NutriRECS — voted on recommendations for red and processed meat consumption. Their verdict: A “weak” recommendation that most adults should continue to eat their current levels of red and processed meat intake — a finding that the authors acknowledge is contrary to almost all other guidelines that exist.
“Based on the research, we cannot say with any certainty that eating red meat or processed meat causes cancer, diabetes, or heart disease,” says lead author Bradley Johnston, PhD, associate professor in the department of community health and epidemiology at Dalhousie University Medicine in Halifax, Nova Scotia, Canada.
Quotes are taken from Everyday Health that you can check out here.
To Eat Red Meat or Not To Eat Red Meat?
As we mentioned before, red meat consumption will ultimately depend on you as long as you do things in moderation. It's not only animal-based foods but on everything. That's why there are recommended volumes for everything. As long as you keep to a balanced diet then your risks for developing heart disease and other health risks should be minimal.
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