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EN Moderate consumption of red meats
Overview
Is red meat healthy, harmful, or neutral? Should we enjoy it freely on our healthy diet or limit our consumption? Has a strong link between red meat and heart disease, cancer, or other diseases been established? Will consuming it on a regular basis shorten your life or put you at risk of health problems? Red meat comes from mammals. It usually appears dark red because it contains a lot of myoglobin, the iron-rich protein that stores oxygen in animal muscle. The red meat category includes beef, pork, lamb, veal, goat, bison, venison, and other game.Red meat can be fresh or processed. Fresh red meat is exactly what it sounds like meat that contains no additives, requires refrigeration, and needs to be consumed within a few days, after roasting, grilling, stewing. Processed red meat is a broader term referring to meat that’s been modified by salting, curing, smoking, canning, or treating with preservatives. Popular types include bacon, salami, sausage, hot dogs, and jerky.
Red and processed meat linked to cancer
Eating lots of processed and red meat can increase the risk of bowel cancer. We definitely knew that processed meat is a cause of cancer. Red meat is classed as a probable cause of cancer. There is also some evidence for an increased risk of stomach and pancreatic cancer.How does processed and red meat cause cancer? Chemicals (found in the meat, added during processing, or produced when cooking) can increase the risk of cancer by damaging our cells. These chemicals include:
1) Haem
This is a red pigment that is naturally found in red meat and processed red meat. It can damage cells and cause bacteria in the body to produce harmful chemicals. It can increase the risk of cancer.
2) Nitrates and nitrites
These chemicals can be used to keep processed meat fresher for longer. When we eat them, nitrites can be converted into cancer-causing chemicals
3) Heterocyclic amines (HCAs) and polycyclic amines (PCAs)
These chemicals are produced when meat is cooked at high temperatures, which includes grilling or barbequing. They can damage cells in the bowel.
Limit Consumption of Red and Processed Meat
Reduce your consumption. In your plan to beat cancer, it helps to think of animal proteins like fish, poultry, and lean red meat as a complement to your mostly plant-based meals. Load your plate with greens and grains, and let meat be a secondary focus of your meal.Go meatless now and then. Don’t feel like every meal you make has to include meat. Have fun exploring plant-based recipes, and enjoy some lunches and dinners that are entirely plant-based.
Load up on the good stuff. No matter what type of meat you eat, plant-based foods should make up two thirds of any meal, while one third or less should be made up of animal proteins such as seafood, poultry and dairy foods and occasionally lean and red meat.Skip the processed meats. Processed meats have been smoked, cured, salted, fermented or had preservatives added to them. Instead of eating hot dogs, bacon, sausage and deli meats, go for fresh roasted poultry, nut butters, hummus, and other bean or vegitables.