What I’m talking about is that they’re cutting back on lean meat to improve their health, but will that be the case?
While some studies link lean meat to eating cancer and heart disease, others suggest that the risk is less clear.
Furthermore, lean meat means beef, lamb, goat, venison and pork (the latter is thinner because it contains less myoglobin, a protein that gives the meat a red colour). These are available from other foods, but they are not always easily absorbed.
So, which is it, a health risk or a valuable source of nutrition?
One of the problems dealing with this question is that lean meat is often bundled into the same category as processed meats (sausage, bacon, ham, etc.).
Currently, some scientists argue that unprocessed processed meat should be considered separately, as processed meat tends to have higher health risks. The worry is that this may be distorting the research and potentially exaggerating the risk of small amounts of untreated lean meat.
Processed meat has a clearly identified link due to its high risk of cancer.
That applies to expensive charcoal grills, like standard striped bacon. When meat is processed through methods such as hardening or smoking, it can produce harmful chemicals, including N-nitroso compounds. to DNA associated with cancer development.
Red meat – Beef, lamb, goat, venison, pork – Packed with nutrients such as zinc and iron
Processed meat is also strongly associated with a higher risk of heart disease with higher salt, saturated fats and preservatives, known to raise blood pressure and damage blood vessels.
However, the relationship is not very certain with unprocessed lean meat. Studies looking at people’s dietary habits suggest that people who eat more lean meat are at a higher risk of heart disease. However, when researchers perform experiments to explore how or why, they cannot find the same clear connection.
One reason is that many lean meat eaters often eat healthy overall. They may have other habits that make them less fruits and vegetables, eat more processed foods, and cause them to risk heart disease.
So links may be more about lifestyle than just lean meat.
In fact, a detailed analysis of 20 studies found that eating about 160g of lean meat (about half of steak) a day doesn’t make much difference in blood pressure, but “bad” LDL cholesterol is a ‘bad’. There was a slight rise.
However, it disappeared last year when one study was taken from results published last year in the current development of nutrition.
There are also concerns about the possibility of linking to cancer.
I am part of an international research team led by Harvard University, investigating why colorectal cancer is on the rise in people under the 50s. Consuming lean meat is a suspect.
The World Health Organization (WHO) classifies processed meat as a group 1 carcinogen (known to cause cancer), and red meat as a group 2A carcinogen (probably causing cancer).
This classification is based on how strong the evidence of risk is.
The difference in risk between lean and processed meat is summarized in an analysis published in Journal PLOS One in 2014, and shows that every 100g of lean meat eaten daily is at a higher risk of colon cancer. got it.
Like most nutritious things, it has how important you are, writes Dr. Emily Leaming
On the other hand, eating 50g of processed meat (half the amount) every day was linked to an 18% higher risk.
But eating a small amount of red and processed meat might be okay (and I mean a little).
A 2024 review of 52 studies found that eating up to 50g of lean meat (one quarter of steak) or 20g of processed meat (one small rash of bacon) per day, as well as risk of colon cancer. I discovered it was expensive. All amounts are harmful.
The study, published in Advances in Nutrition, also suggested that for people who eat a lot of fiber-rich foods, the risks of lower meat intake may be smaller than previously thought.
Fiber supplies trillions of microorganisms in the intestine, helping to tackle digestion, immune function, and excessive inflammation associated with heart disease and cancer.
A new study from Nature Microbiology found that people with a diet that is high in lean meat tend to have higher levels of intestinal bacteria associated with chronic inflammation, but plant-rich diets (still still meat). People with (including) had more intestinal bacteria. It produces molecules that help tackle inflammation and keep the intestinal lining healthy.
Eating lots of fiber from foods such as beans, whole grains, and vegetables will help these “good” gut bacteria grow and some of the potential harmful effects associated with eating a heavy red meat diet It could counter it.
Like most nutritious things, it’s how important you are. If you like the weird Sunday roast or Shepherd’s pie, you don’t need to completely expel lean meat.
But if you eat a lot of lean meat, reducing it is a good idea. UK Health Guidelines recommend maintaining intake of less than 70g of red and processed meat per day. And the latest National Diet and Nutrition Survey found that 74% of women and 57% of men were hit with this target.
And for those who want to continue enjoying lean meat, here are my tips to help you do so without compromising your health…
Choose the right meat for you
Different types of lean meat have a variety of nutrition.
Pork is the most lean option if you are aiming to reduce saturated fat. This is 2.5 times less than lamb.
If you are considering increasing your iron intake (menstrual women need almost twice as much as men), lamb and beef are the most abundant (choose lean cut).
Of course, you don’t need to eat meat to stay healthy. While iron and zinc can be obtained from plants (such as beans and dried fruits), meat contains iron that is easy to absorb. Plants contain different species known as non-heme iron. This is difficult for the body to use.
All lean meat is high in protein (about 20-23g per 100g) and contains slightly more beef.
Reap excess fat
You may have heard of this, but it works. According to a study published in Meat Science in 2009, blocking visible fat from lean meat can reduce total fat by up to 60%.
The way you cook lean meat is also important. Cooking time is longer, and simmering or steaming for an hour (more traditional in Asian cuisine) can reduce fat by up to 44%. Grills also reduce fat, but to a lower degree.
An easy way to do this is to make beef stew. Cut fat from the stew steak, cook lots of vegetables, onions and garlic, and cook gently for several hours.
To keep the fat content low, let it cool and scoop up any fat that rises before reheating.
Swap to cleave cholesterol
When reducing meat, include more nuts and beans as they may help you cut cholesterol. It was the discovery of an analysis of 36 trials published in 2019.
This study found that people who replaced lean meat with beans, lentils, tofu, or nuts had lower levels of LDL cholesterol, a “bad” cholesterol.
Swapping lean meat for fish also improved cholesterol levels, but replacing it with refined carbohydrates (such as white bread) did not provide the same advantage.
Using lentils instead of mince in Bolognese, making chickpea curry, or grilling salmon instead of steak is an easy way to make changes for your health.
Grease the meat, not the pot
High-temperature cooking such as deep-fried foods, grilled and barbecue meat produces the highest levels of levels that are likely to cause known or suspected cancer, according to a 2015 review of Lancet Oncology.
Slowly cook, steam and baking produce fewer harmful compounds that help maintain nutrients.
If you are frying steaks, first oil the meat and then place it in the pan and then add low sod salt, rather than adding oil straight to the pan. Both reduce smoke and burning (salt creates a barrier between the pot and the steak). This means there are fewer potentially harmful compounds. And you’ll also get a juicy steak.
Tiktock Doctor
This week: Work on your menstrual cycle
What social media says: Cycle Synchronization – AKA Change your exercise and eating habits according to your menstrual cycle and get better results, all online is rage. It includes advice such as planning more intense training before ovulation.
Expert Verdict: “The theory is that at different points in the cycle, it’s the level of hormones. [oestrogen and progesterone] Frankie Jackson Spence, a clinical researcher at Queen Mary University in London, said:
“For example, in the first half of the cycle, estrogen levels are the highest. Estrogen helps us to energize and build strength. In the second half of the cycle, progesterone will dominate, which may be slower. It’s not possible.
“There is some evidence that when estrogen levels are at the highest, you will develop muscle building ability. Progesterone can also increase body temperature and reduce sleep quality, which affects exercise performance and appetite. But overall, there is not enough data to show that this theory works.”
