The recent conflicting opinions on consuming meat have been difficult to overlook. In a research review conducted late last year, the evidence supporting the suggestion to limit meat consumption was deemed weak, indicating that there are hardly any health advantages to reducing meat intake.
Despite conflicting with established dietary guidelines, some proponents of veganism and animal rights argue that we should entirely eliminate meat from our diets and choose exclusively plant-based options. To get a clearer understanding, let’s examine the most recent scientific research.
The good news about meat
For many of us, meat has been a standard item on our dinnertime menus for as far back as we can recall. This is no coincidence, as red meat is a rich source of iron, protein, and essential nutrients such as zinc, omega-3 fats, and vitamin B12.
Iron that enhances energy levels is crucial for women, who need more iron than men in several age categories. Red meat is an iron source that is quickly assimilated, preventing anaemia. About a quarter of Australian women do not meet their iron needs, and 15% suffer from anaemia. Being always weary and having difficulty concentrating are possible symptoms of anaemia induced by iron deficiency.
Lean red meat, alongside chicken, eggs, legumes, and dairy foods such as milk and yoghurt, contains muscle-building protein which is essential in increasing protein intake for weight management according to the latest CSIRO study. Protein plays a vital role in curbing our appetite and minimizing cravings later in the day.
The no-so-good news about meat
For a long time, it has been recognized that there is a connection between red meat and various health issues. The most compelling proof that supports abstaining from excessive consumption of red meat is in relation to bowel cancer, which is one of the top two biggest cancer killers globally. The overindulgence of red and processed meats, including ham, bacon, salami, and sausages, is linked to one out of every six fresh cases of bowel cancer.
Processed meats were classified as a Class 1 carcinogen by the World Health Organization in 2015, indicating that there is significant evidence supporting the claim that they are a cause of cancer.
According to the Cancer Council, consuming red meat should be restricted to three or four instances per week with a maximum of 700g raw weight, and alternative options such as fish, chicken and legumes should be chosen on remaining days. Reducing or eliminating processed meat is recommended.
Additionally, our cardiovascular health is a concern. Our diet can be saturated with saturated fat from processed meats and fatty portions of red meat. Surplus intake of saturated fat is correlated with elevated levels of cholesterol, increasing our susceptibility to heart disease and stroke. The latest research has prompted the Australian Heart Foundation to issue updated recommendations on the consumption of red meat for heart health purposes.
According to Garry Jennings, cardiologist and chief medical advisor to the Heart Foundation, they have set a maximum of under 350g per week for unprocessed beef, lamb, pork, and veal. This equates to approximately one to three lean red meat dishes per week, such as roast beef on Sundays and beef stir-fries.
Lowering your intake of saturated fat can be achieved by trimming the fat from meat and selecting lean cuts, whereas reducing the amount of red meat you consume and incorporating more vegetables into your meals can also help prevent illness.
Meat and saturated fat
A considerable amount of meats contain high levels of saturated fat, which can significantly increase cholesterol levels in the bloodstream and subsequently heighten the likelihood of coronary heart disease. It’s important to note that your choice of meat and cooking methods play a crucial role in determining the amount of saturated fat in your diet.
How much red and processed meat should we eat
Incorporating red meat, including beef, lamb, and pork, can be a component of a nutritious diet. However, consuming excessive amounts of processed and red meat can elevate the likelihood of developing colorectal cancer, a type of bowel cancer. Processed meat is meat that has been preserved through smoking, curing, salting, or the addition of preservatives. Examples of processed meat include bacon, ham, sausages, pâtés, and salami.
The Department of Health and Social Care recommends reducing your daily consumption of red or processed meat from over 90g (cooked weight) to 70g.
Around 3 thinly sliced portions of beef, lamb, or pork, each the size of half a sliced bread, weigh around 90g. A cooked breakfast comprising 2 British sausages and 2 bacon rashers weighs approximately 130g.
Liver and liver products
Eating liver and its derivatives like liver pâté and liver sausage can provide you with a considerable amount of iron and a high concentration of vitamin A. It should be possible for you to obtain sufficient vitamin A from the food you consume daily. The daily dietary requirements for adults are:
- 700 micrograms of vitamin A per day for men
- 600 micrograms of vitamin A per day for women
Although liver and liver-based foods are a great source of vitamin A, it is important to consume them in moderation to avoid a vitamin A overload. High and prolonged consumption of vitamin A, exceeding 1.5mg (1,500 micrograms) per day from both food and supplements, may increase the likelihood of bone fractures in older individuals.
Consuming liver or liver pâté once a week may result in an intake of vitamin A exceeding 1.5mg per day. If liver or liver products are consumed every week, it may be advisable to reduce their consumption frequency. Furthermore, the usage of vitamin A supplements and fish liver oils which are high in vitamin A must be avoided.
Older individuals, including women who have experienced menopause and men, must limit their intake of vitamin A from both food and supplements to 1.5mg per week to minimize the risk of bone fracture.
To adhere to this, limit liver and its derivatives to a maximum of once a week or smaller servings. Individuals who consume liver once a week should refrain from utilizing vitamin A supplements, such as fish liver oil.
It is advised that pregnant women steer clear of liver and liver-derived products as well as vitamin A supplements.
How much meat is too much
If excessive meat consumption can lead to health issues, does that mean everyone should adopt a vegetarian diet? Perhaps not. The solution lies in practicing moderation. Consuming modest amounts of lean red meat is acceptable. However, you may wonder, what exactly constitutes “modest”?
To fulfill the requirements for iron and zinc, dietary guidelines suggest consuming no more than 455g of lean red meat per week when cooked (equivalent to 600-700g when raw). This equates to a small serving size of 65g when cooked or 100g when raw if eaten on a daily basis, or a larger portion size of 130g when cooked or 200g when raw every other day.
In actuality, the majority of us already consume nearly the recommended amount by having approximately 57g of cooked lean red meat (beef, lamb, or pork) daily. Nonetheless, there exists one demographic that frequently surpasses the high-end threshold, particularly when processed meats like bacon, ham, and salami are considered. That demographic is males.
Meat consumption is highest among men aged 19–50 years and all teenagers between 14–18 years. Its perhaps no surprise that women and girls are already at the lower end of the recommended meat consumption range — which is not ideal, given their increased iron requirements.
Getting the balance right when it comes to eating meat
You don’t have to eliminate meat entirely from your diet, simply prioritize variety by incorporating different cuts of meat, vegetables, and carbohydrate-rich foods. To achieve greater diversity and balance with each meal, here are some effortless strategies to implement.
Plan meals ahead
Planning your meals is a simple method to incorporate more nutrients and diversity into your diet, and it also conserves your valuable time! Opt for various proteins when preparing your meals. As an instance, mull over having lean red meat two-to-three times per week, fish twice per week, preparing one or two legume-centered meals, and making egg or chicken related dishes on alternate days.
Make vegetables the hero
Traditionally, meat has been the focal point of dinner, with perfectly cooked roasts and tender steaks taking center stage, closely shadowed by carbohydrates. However, it is time for vegetables to take the spotlight. Instead of relegating vegetables and salad to the role of a mere side dish, let your creativity shine through by experimenting with novel ways to elevate them to the status of the star of the meal.
One can prepare mouth-watering vegetable dishes, such as roasted root vegetables seasoned with garlic, rosemary, and sticky balsamic glaze on a large tray or toss a green salad with roasted pumpkin, crumbled feta, and toasted nuts. Such delectable dishes can make vegetables the star attraction while meat takes a backseat.
Make healthier choices when buying meat
Opt for the leanest meat available when making purchases. Generally, the greater the amount of white visible on meat, the higher its fat content. For instance, back bacon has a lower fat content than streaky bacon. Utilize these suggestions to select more nutritious choices when shopping.
- ask your butcher for a lean cut
- if you’re buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products
- go for turkey and chicken without the skin as these are lower in fat (or remove the skin before cooking)
- try to limit processed meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat – they are often high in salt, too
- try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt
Cut down on fat when cooking meat
Before cooking, remove any noticeable fat and skin since crackling and poultry skin contain more fat than the meat. Below are some additional methods to decrease the fat content when preparing meat:
- grill meat, rather than frying
- avoid adding extra fat or oil when cooking meat
- roast meat on a metal rack above a roasting tin so the fat can run off
- try using smaller quantities of meat and replacing some of the meat with vegetables, pulses and starchy foods in dishes such as stews, curries and casseroles
Introduce ‘Meat-free Monday’
If you face opposition, particularly from males in the household, to your desire to reduce meat consumption, you can begin with a gradual approach of including one meatless dinner weekly. This will allow you to experiment with different new meat substitutes like beans, tofu, and lentils, and you’ll also be contributing positively to both your health and the environment.
Peruse our compilation of recipes and discover numerous appetizing vegetarian and vegan meals.
Storing meat safely
To prevent bacteria from spreading and avoid food poisoning, it’s crucial to store and handle meat safely.
- store raw meat or raw poultry in clean sealed containers on the bottom shelf of the fridge, so the meat cannot touch or drip onto other food
- follow any storage instructions on the label and do not eat meat after its “use by” date
- store red meat or raw poultry in a freezer before its “use by” date
- if you cook meat that you’re not going to eat straight away, cool it as quickly as possible and then put it in the fridge or freezer – remember to keep cooked meat separate from raw meat and only reheat cooked meat once
- always thoroughly clean plates, utensils, surfaces and hands straight away after they have touched raw or thawing meat using warm soapy water or disinfectant cleaning products
Cooking meat safely
Follow the cooking instructions on the packaging. Some people wash meat before they cook it, but this actually increases your risk of food poisoning, because the water droplets splash onto surfaces and can contaminate them with bacteria.
To ensure food safety, it is crucial to prepare and cook food correctly. Properly cooking meat is essential as it effectively eliminates harmful bacteria that may be present on it. Failure to cook meat fully might result in food poisoning caused by the bacteria.
Poultry and certain meat products such as burgers contain bacteria and viruses that are present throughout the meat. Thus, it is imperative to cook such meat products thoroughly until no pink or red meat is visible and the juices run clear.
Meats and meat products which require thorough cooking include:
- poultry and game, such as chicken, turkey, duck and goose, including liver
- pork
- offal, including liver
- burgers and sausages
- kebabs
- rolled joints of meat
As long as the exterior is cooked, it is safe to consume beef or lamb in whole cuts when the inside is pink, which is also referred to as “rare”. These types of meats encompass:
- steaks
- cutlets
- joints
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