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Red Meat and Your Health

Red Meat and Your Health
To eat or not to eat? That is the question. You hear so many different studies on how red meat is good for you, how red meat is bad for you, how you should only eat red meat 1-2 times per week. Well speculation never gets anyone very far, so we wanted answers and here is what we have found.

Disease Risk
Content provided by WebMD.com

Heart disease

Some red meats are high in saturated fat, which increases blood cholesterol. High levels of LDL cholesterol can raise the risk of heart disease.
Carcinogens formed while cooking the red meat, can increase the risk of heart disease.

Cancer

Research isn’t clear on this issue just yet but according to Rashmi Sinha, PhD, lead author of the National Cancer Institute, concluded that it’s all about how you look at the research, “if there are 20 studies that say one thing and two studies that say the other, you are more likely to believe the 20 studies.”

The Nutritional Value in Red Meat

Red meat is high in iron, which is good for growing girls and women.
Red meat supplies vitamin B12, which helps create DNA and keeps nerves and red blood cells healthy.
Red meat contains zinc, which keeps the immune system working properly.
Red meat is a high-quality source of protein, which helps build bones and muscles.

The Downside of Red Meat

Read meat can contain significant amounts of saturated fat; depending on the cut of meat and how it is prepared.

Eating foods with a lot of saturated fat can lead to an increased risk of developing atherosclerosis and coronary heart disease- which is the number one cause of death among all Americans.

Heme iron, the type of iron found in meat, may produce compounds that can damage cells, leading to cancer.

Fun Fact:
Did you know pork is more of a red meat?!
According to the U.S. Department of Agriculture, the amount of myoglobin, a protein in meat that holds oxygen in the muscle, determines the color of meat. Pork has a higher amount of myoglobin than chicken and fish, therefore it is classified a red meat.

Lean Meat Examples

Look for “loin” in the name.

Sirloin tip steak
Top sirloin
Lamb loin chops
Pork tenderloin

Look for round steaks or roast

Filet mignon
Flank steak
Arm roasts

Choose ground label beef labeled 95% lean

When Grilling Meats
To help prevent compounds from forming on your meat;

Choose lean red meat cuts.
Trim fat (if any) from meat before cooking.
Grill over medium or indirect heat.
Avoid overcooking- overcooked meat contains more cancer-causing compounds.
Marinate.
Turn the meat frequently.
Start cooking the meat partially in the microwave or oven before finishing on the grill.

So, how much is too much?
Information provided by WebMD.com
Options differ but most nutritionist say moderation is key, according to Alice Lichtenstein, DsC, professor of nutrition at the Human Nutrition Research Center on Aging at Tufts University. She recommends, you ask yourself;

Are you taking in more calories than you are burning off?

A three ounce cut of red meat contains around 180 calories.

Is the red meat overcrowding your plate, leaving no room for your other fruits, vegetables and whole grains?

If you answer yes, to either question then your portions may be too big.

In the end is red meat bad for your health?
Christine Rosenbloom, PhD, RD, a nutrition professor at Georgia State University says people don’t need to give up red meat; they just need to make better selections in the type of meat they eat as well as the portion size.
So, the next time you eat red meat, just keep in mind…

The cut you are eating.
How much you are eating.
How frequently you are consuming it.
Which method and ingredients you are using to prepare it.

Sources:
http://healthwiseblog.wordpress.com/2011/05/04/myth-red-meat-is-bad-for-your-health/
http://www.webmd.com/food-recipes/features/the-truth-about-red-meat
http://www.webmd.com/food-recipes/features/the-truth-about-red-meat?page=2
http://www.webmd.com/food-recipes/features/the-truth-about-red-meat?page=3
http://www.healtheagle.com/is-red-meat-that-bad-for-your-health/

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