These days, there is a lot of confusing information about food. meat, its impact on our health, and what to look out for when buying it.of label For most meat products, the purchasing process is made even more complicated by spending (what feels like) hours deciphering legitimate nutritional information and sneaky marketing jargon.
“Many people are afraid of meat products because fear-based marketing is common,” says a registered dietitian in Michigan. Kelsey Lorenz he told HuffPost.
“They can’t afford organic, free-range, antibiotic-free products, but they don’t know what to do because they’re afraid of what’s in conventional products.”
To help you make better meat decisions both in the store and in the kitchen, here’s the truth behind nine common meat myths. Then you can finally breathe easier.
Myth 1: All red meat is bad for you.
Processed meat and unprocessed meat (organic, grass-fed, grain-fed) are often lumped together as the same thing, but they are not all the same. red meat Created to be equal. “Red processed meats, such as deli meats and cured meats (salami, hot dogs), should be avoided for the following reasons: Potential carcinogen activity,” Said LJ Amaral, a clinical and research dietitian at Cedars-Sinai Hospital in Los Angeles. But when it comes to the effects of unprocessed meat; definitive research About the risk of disease in our bodies.
of American Cancer Institute Supports people who consume red meat up to three times a week. “Small, appropriate cuts are a rich source of bioavailable (heme) iron, vitamin B12, zinc and selenium, among other nutrients,” he said. edwina clarkea California-based registered dietitian and nutrition director for an online vitamin retailer. Made for_.
She suggests choosing grass-fed, USDA-certified organic beef with minimal visible fat, and keeping portion sizes to around 4 ounces (or the size of your palm).
Myth 2: White meat is healthier than red meat.
White meat is known to be healthier than red meat, but recent research They found that both raise cholesterol and, with it, the risk of cardiovascular disease. “White meats such as chicken and pork are typically considered heart-healthy, which can lead to overconsumption of these types of meats,” says the Los Angeles-based dietitian. Megan Casper. Reducing your meat intake and increasing your intake of non-meat proteins (vegetables, dairy products, legumes) best cholesterol effectsays the researcher.
Myth 3: It doesn’t matter what cows eat.
Amaral said switching from grain-fed beef to grass-fed beef does make a difference in nutritional content and health effects. grass-fed cows usually just eat Grass and other foraged food. (Seal from American Grassfed Association ” on the label means the animal was fed a 100% forage diet and was not treated with any hormones or antibiotics. )
How does this change nutrient profile Of beef? In addition to being a good source of protein, heme iron (a type of iron that is easily absorbed by the body), and vitamin B12, grass-fed beef is also higher in the heart-healthy omega-3 fatty acid conjugated linoleic acid. Masu. It also contains acids (a type of fat that can reduce the risk of heart disease and cancer) as well as high levels of antioxidants such as vitamin E.
Myth #4: It doesn’t matter how you cook the meat.
“Grilling meat, especially fatty meat, increases the risk of cancer and reduces the health benefits of meat,” Amaral says. Because grilling usually means cooking at a higher temperature. “Fat drips can get into the fire and increase the amount of flame the meat is exposed to,” she explained. “this produces harmful compounds Called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), these compounds can damage cells. ”
Because it is very difficult to determine the exact level of PAH or HCA exposure that humans receive from cooked meat; Study so far A definitive link between these compounds and human cancer has not been established. However, according to one report, “there is evidence of a plausible mechanism operating within the human body.” 2018 report According to the American Cancer Institute. Conclusion: Why a coincidence?
Myth 5: High heat cooking is only a risk for red meat, not chicken or fish.
The formation of PAHs and HCAs due to high-temperature cooking is not limited to red meat. The same goes for chicken and fish., according to the American Cancer Institute. “The premise is based on heme iron found in animal products,” Amaral said. “When the heme compounds found in meat, poultry, and fish are heated over high heat, their cells change and become more reactive in the body.” The best way to consume all types of meat is to How to cook without getting too hotSuch as sautéing or using the oven, crockpot, or instant pot.
Myth 6: If you don’t eat meat, you won’t get enough protein.
We don’t need as much meat as we think to meet our daily protein needs.a 2016 report The World Resources Institute found that the average person’s protein intake actually exceeds one-third of their dietary requirements.
The report also found that the difference between the average American’s daily protein needs and their plant-based protein intake is less than the equivalent of 4 ounces of chicken breast (Casper) According to the authors, this contains more than half of the daily requirement). .average Recommended daily intake The amount of protein is 46 grams for adult women and 56 grams for adult men.this useful calculator It will help you decide what amount is best for you.
Myth #7: Meat labeled “all natural” means it’s healthier.
Beef, pork, or chicken labeled as “all natural” doesn’t necessarily mean it’s good for you. “‘Natural’ simply means that the product does not contain artificial ingredients or colorants. minimal processing” Clark said. However, I won’t mention that. Method used to produce meat.US Department of Agriculture certified organic Meanwhile, animal products are free of antibiotics and hormones, are given access to the outdoors, and are raised on organic feed.
Myth 8: It’s best to buy chicken or pork labeled as hormone-free.
“Chicken sold in the United States does not have hormones added to it, so labeling chicken as ‘hormone-free’ is misleading,” Lorenz said. (As of 1960, the Food and Drug Administration banned the use of hormones ) Hormones are also not allowed in pig farming, so the label cannot say “hormone-free” unless it specifically states that “federal regulations prohibit the use of hormones.” USDA.
Hormones may be used to promote cow growth, but. Beef products can only be labeled as “hormone-free” if: proper documentation Documentation was provided to the Department of Agriculture proving that no hormones were used during the care of the animals.buy USDA certified organic beef It helps to ensure that the meat you purchase has not been given growth hormones.
Myth 9: Meat that is advertised as having no added nitrites or nitrates is better for you.
necessarily. Sodium nitrite is used alone or in addition to sodium nitrate. Preservatives found in cured meat, bacon and hot dogs. When exposed to high heat during cooking (such as frying or barbecuing), these preservatives combine with the natural breakdown of proteins (amines) to form compounds called nitrosamines. Known carcinogenaccording to the Department of Agriculture.
The obvious solution is to buy meat that is free of nitrites and nitrates, but these meats may contain celery salt instead of preservatives, which is deceptive. “Celery is wonderful.” nitrate sourceand when added to processed meats that are cooked over high heat. exactly the same effect It looks like it was added artificially,” Lorenz said. Your best bet is to buy meats that are free of nitrites, nitrates and celery salt, or to cook these foods at lower temperatures and longer, she advised.
