The Suitable Proportion Of Red Meat Per Week
Wild boar and bison are popular meats for grilling. Sadly, the carnivore’s diet has a dark side.
Heart disease, cancer, and Type 2 diabetes have all been linked to red meat consumption.
According to the American Institute for Cancer Research, eating more red meat like beef, pork, and lamb, as well as processed meats like sausage, bacon, and cold cuts, may increase the risk of colorectal cancer (AICR).
Here are some tips on how to improve your grilling skills while protecting your health.
Wild boar and bison are popular meats for grilling. Sadly, the carnivore’s diet has a dark side.
Heart disease, cancer, and Type 2 diabetes have all been linked to red meat consumption.
According to the American Institute for Cancer Research, eating more red meat like beef, pork, and lamb, as well as processed meats like sausage, bacon, and cold cuts, may increase the risk of colorectal cancer (AICR).
Here are some tips on how to improve your grilling skills while protecting your health.
RED MEAT: WHY IS IT BAD?
Consumption of red meat raises LDL cholesterol and the risk of heart disease. Dehydration causes cancer-causing compounds to form in smoked or cured meat, says Stacey Pence, RD. Processed meats are also high in sodium, which raises blood pressure and increases the risk of cardiovascular disease.
The protein, iron, and vitamin B12 in red meat are essential for muscle and red blood cell development. But, says Pence, these nutrients are not monopolized. They are also found in foods like chicken, fish, eggs, and nuts that do not have the same negative health implications.
Dietary red meat consumption is associated with health risks. In moderation, of course.
DAILY REQUIREMENTS
Dietary guidelines from the AICR suggest eating no more than three 6-ounce portions of red meat per week.
According to Julie Cunningham, RD, a certified diabetes educator, this amount “balances protein and nutrients from red meat while limiting possible carcinogens.” The AICR also recommends avoiding or limiting processed meats.
7 SMALL CHANGES FOR HEALTHIER HABIT
Try these simple changes to reduce the risk of red meat-related health issues.
1. SELECT LEAN CUT
First, Cunningham advises choosing lean red meat to reduce saturated fat intake. Watch out for “loin,” “sirloin,” and “round” on the label, as these cuts have less fat than “prime.”
2. FAT TRIM
Trim any visible fat from your meats before grilling them. When the meat is done, Dr. Wong advises pouring off the fat.
3. BURGERS IN BAG
This can lead to an unsatisfying burger. Make your ground beef meal more filling and nutritious by mixing in veggies like black beans, mushrooms, or even turkey.
4. DIVERSIFY YOUR PLATFORM
Let your palate expand this summer instead of always serving it as the main attraction. Enjoy umami? Try portobello burgers. Fearful of alternative meats? A chicken or salmon burger every now and then. Also popular are grilled barbecue pizzas and flatbread.
5. MAKE SURF
This may help reduce the risk of liver and colorectal cancer, the AICR reports. Halibut, salmon, and mahi mahi are firmer and grill better than other fish.
6. QUIT CHAR AND SMOKE
HCAs and PAHs are chemicals that are produced when meat is cooked at high temperatures, increasing the risk of cancer. The link between well-done and smoked meats is still unknown, but they contain more HCAs and PHAs than other meats. Forget the smokers, Cunningham advises.
7. PROMOTE SUMMER PRODUCE
It’s time to stop thinking about meat and start thinking about plants. You can do this by cooking your favorite fruits and vegetables or by grilling them.
SUMMARY
The consumption of red meat and processed meats has been linked to colorectal cancer and other chronic diseases, according to Cunningham’s research. By filling your plate with wholesome foods like fresh fruits and vegetables, you can reduce your risk of heart disease.