It’s not surprising that so many people steer clear of red meat due to recent research associating it with cancer, diabetes, and heart disease. However, you don’t have to give up your hamburgers and spaghetti bolognese. In moderation, you can eat red meat like beef, veal, and mutton.
A small study published in The American Journal of Clinical Nutrition in July 2018 found that a Mediterranean-style diet with lean red meats may reduce cardiovascular disease risk factors.
Red meat is a protein powerhouse.
The protein content of red meat, particularly grass-fed beef, is relatively high. More than half of the average person’s daily protein need is found in a 4-ounce lean beef strip steak.
All nine of the body’s essential amino acids can be found in one serving of complete protein. According to the FDA, you must get these essential amino acids from food since your body cannot create them (FDA).
In terms of protein content per pound, “grass-fed beef has a higher protein level than conventionally farmed cattle,” Baker notes.
All of the required amino acids for muscle development and repair are present in red meat protein. According to Harvard Health Publishing, sarcopenia is the age-related loss of 3–5 percent muscle mass.
Weight loss can also be aided by protein since it reduces appetite and stabilizes blood sugar levels, which prevents the urge to overeat. According to a May 2017 Advances in Nutrition review, it is possible to maintain lean muscle mass while decreasing weight.
Zinc, which is found in lean red meat, can be found in a daily serving. Zinc can be found in food sources to develop muscle, increase immunity, and improve cognitive function.
Zinc deficiency has been related to an increased risk of infection and inflammation, according to an October 2017 review in the International Journal of Molecular Science.
The National Institutes of Health (NIH) recommends taking 8-11 mg of zinc daily. Top sirloin steak has 4.89 mg of zinc in each serving. Oysters, fortified cereals, chicken, and seafood all contain zinc.
What Is the Best Zinc Form for consumption?
When it comes to brain and energy production, red meat is an excellent source of B vitamins.Vitamin B12 insufficiency is linked to weariness and constipation, according to the National Institutes of Health.
Vitamin B12 can be found in meat and dairy products, according to an article published in Nutrition Review in February 2015.
Nutritionists at the Mayo Clinic recommend eating a diet rich in red meat because it provides high B vitamins such as niacin (B3) and riboflavin (B2).
Is there a food that provides the whole range of B vitamins?
- Red Meat Consumption Requires Restraint
- Grilled burger with the chef’s face blurred on top.
- Red meat can still be enjoyed in moderation by opting for a slider rather than an entire hamburger.
Red meat, on the other hand, tends to be high in cholesterol and saturated fats.
Keep in mind the portion proportions when consuming red meat: The palm-sized piece is three ounces. Three or fewer alcoholic beverages a week is ideal.
There is a wide variety of red meat out there, and not all of it is created equal. Some meats are prepared with particular methods or chemical additives to preserve their flavor. Saturated fat consumption can be decreased by selecting lean meat.
Choosing leaner meats is a good idea.
“The best cuts of lean beef are the loin, strip, and anything under 10 inches in length. Cuts that end in “loin,” begin with “strip,” and have less than 10% fat are the best choices, says Baker.It is recommended that people follow the USDA’s 2015-2020 Dietary Guidelines and eat lean meats and poultry with fat content less than 10 grams per 100 grams.
It’s a good idea to utilize heart-healthy oils when you’re already cooking with lean meat like refined avocado oil “Baker, you could remark.
Reduce your consumption of processed meats such as bacon and sausages, which are high in sodium. Diabetes, heart disease, and cancer have been related to processed meat intake.