Red meat is identified as a good source of protein, vitamins, and minerals. But how can you be sure that it is safe to eat it over time?
Red meat like beef, lamb and pork can be part of your balanced diet. But if you are relaxed in eating red and processed meat, probably, you want to end up in a red zone.
I mean red zone because if you consume too much red meat, you can have medical findings like cancer, heart disease, diabetes, overweight and stroke. In some cases, when eating red meat has been careless, it can end your life.
But eating red meat in the right amount can give you health benefits. With the right amount of it, while consuming weekly, you can have the following excellent benefits. Otherwise, you can increase the risk of having diseases.
What are the benefits of eating red meat?
Eating red meat has many health benefits. For young and adults, red meat has different effects. First, let us see the goodness in eating red meat.
Increase energy levels
Red meat is an excellent source of iron. Meaning, we can get an adequate amount of hemoglobin from eating it. Hemoglobin is the oxygen-carrying protein found in red blood cells. Young kids need to develop bigger and stronger muscles. Those with lack of iron should start consuming it to prevent shortness of breath, lack of energy and headache.
Improves immune system
The immune system is vital in our daily life. The sound immune system means a healthy lifestyle, which protects our body from cold and flu. What makes our immune system in proper function? One way to ensure we have a working immune system is if we have an adequate intake of zinc. A good source of zinc is red meat. For instance, red meat like beef can give us a plentiful amount of zinc. However, you can also get zinc from other foods, but our body quickly absorbs getting from it. It also provides amino acids that help repair small muscle tears.
Unbelievably, the right consumption amount of it improves metabolism. Proper metabolism means that your body is high with vitamin B12. And one of the food sources of vitamin B12 is red meat. If you have a vitamin B12 deficiency, you can have beef as a great source of it.
Defeating Cognitive Decline
Red meat is an excellent source of omega-3 fatty acids, which contributes to boosting our brain health. According to a study, red meat like beef, pork, lamb, and goat offers almost 50% of omega 3, given that it was organic produce.
What are the sideways of red meat?
Of course, it has adverse effects on our body if we do not consume it the right amount. Some of the impacts that we can have from eating it can be identified as you read along.
Trigger the Risk of Cancer
Some cancers can be triggered when overeating of it. According to research, consuming too much of it can cause cancers especially colorectal cancer up to 30%. Another reason that you should limit the intake of it is to prevent the onset of different cancers like pancreatic, breast and prostate.
Increase Chance of being Diabetic
As always, too much eating of foods can lead to an increase in blood sugar levels. When it comes to red meat, overconsumption of it can lead to type 2 diabetes. According to research, when you have exceeded weekly-recommended servings of it, you are also increased the chance of getting some disease. And it included diabetes.
Higher Chance of Heart Diseases
Red meat contains a more elevated amount of cholesterol and saturated fats compared to other foods. It increases the higher risk of heart diseases and strokes. More so, it also leads you to gain some weight. With more upper body mass index from the normal, it can contribute to high blood pressure and cardiovascular disease. In short, too much consumption of it can harm your heart.
Shortened Life Span
What you eat can give a toll to your health, and this can cause early death. In terms of red meat, too much consumption can cause heart diseases and diabetes, as I mentioned earlier. Also, those who have a higher intake of it should exercise more to prevent having diseases.
Some Tips for Healthy Eating of Red Meat
To prevent the adverse effects of it, here are some health tips to come clean.
First, make sure you have lean cuts of meat and trim off the visible fat before cooking. Then, fill your plate with vegetables more than the serving size of it.
Second, make other alternatives for it. Have servings of fish three times a week like salmon fillets or tuna. You can match fish with legumes like peas, beans, lentils, and chickpeas.
Third, when it comes to chicken, remove the skin before cooking. Then include more vegetables when cooking the chicken.
Overall, make sure to add more vegetables to your dishes of it. Never assume that the meat is your main dish when eating.
Alternatives for Recipes
Other healthy foods can be alternatives for it. You can have apple chopped into bite-size pieces and blended in a bowl with a half cup of cottage cheese. Make sure that the cheese is non-fat and low sodium.
One recipe I tried to make an alternative for it is making the leftover veggies mix with tomato sauce, red beans and cooked whole-wheat pasta and salt-free seasoning. Make sure that everything you add to your leftover veggies is salt-free.
Another recipe I tried is wheat tortilla with beans, veggies, and salsa. First to do is warm the tortilla between moistened paper towels in the microwave for about a minute. Then you can add some beans, veggies and salsa on top. After that, you can fold it.
A good alternative for red mead is using hummus with carrots and jicama sticks. This recipe is called a hummus dip. It is inexpensive, unlike other dips. I prepare the dip by blending the beans, yogurt, lemon juice and gloves. That’s very simple.
What can we say?
There are healthy foods that you can have aside from red meat. Here, we gave you some alternatives if you want other sources of protein, omega, vitamins and minerals that you can get from it.
Before doing a diet like Keto diet, you can also check some alternatives that can convert your fats into energy. In that way, you will not increase your chance of having diabetes, cancers and heart diseases.
Always find alternative foods that can help you to become healthy.