Christina Petersen, associate professor of nutritional sciences at Pennsylvania State University, said, “Data showing that meat has negative health effects is often conducted in populations that do not have an overall healthy diet.” “Because it comes from research, it’s often demonized.” There’s a difference between eating meat in the form of a large burger and fries and eating a small amount of lean beef paired with a heaping helping of vegetables.
Advantages and disadvantages of red meat
It’s true that red meat can be high in saturated fat, which is bad for you. “We know that high intakes of saturated fat are associated with heart disease, diabetes, and other health problems,” said Dr. T.H. Chan, associate professor of nutrition and epidemiology at Harvard University’s T.H. Chan School of Public Health in Boston. Qi Sun said.
However, if you eat small amounts of lean meat (meaning beef, pork, and lamb) and choose lean cuts, you can keep your saturated fat intake in a low range. “A serving should be 2.5 to 3 ounces,” and contain less than 4 grams of saturated fat, said Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, Twin Cities. “The problem is that many people are eating the equivalent of two or three servings of steak or hamburger.”
And red meat has several nutritional benefits. “Eating nutritious foods is important for older adults who may be consuming fewer calories overall,” Slavin says. Additionally, meat contains some nutrients that older adults may not be getting enough of.
Protein is one example. It is essential for maintaining muscle mass as you age. Older adults should consume 0.6 grams of protein per pound of body weight per day. For a person weighing 150 pounds, that’s 90 grams. A 3-ounce sirloin steak contains about 17 grams of protein. The same amount of tofu contains about 9 grams, and a half cup of black beans contains about 7 grams.
Meat also contains other important nutrients for older adults. Three ounces of lean beef contains 56 percent of your daily intake of vitamin B12, which is found naturally only in animal foods. It also provides 36 percent of your daily intake of zinc and 7 percent of your daily intake of iron. “It may be difficult to obtain such high quality and large amounts of these nutrients in the same amounts as other foods,” Slavin says.
There is no consensus on this question. Some experts argue that a daily amount of meat (21 ounces a week) is fine for most people, as long as you keep it to 3 ounces or less. Others advise taking small doses as well, but only a few times a week. For example, to help prevent some cancers, Recommended by the American Cancer Institute Don’t eat more than 12 to 18 ounces of red meat per week. Red meat production uses water and land resources and produces greenhouse gases, so limiting your intake to that amount may also help the environment.
The only thing everyone agrees on is that while the amount of meat is important, everything else on the plate is even more important. “Eating meat with lots of fruits and vegetables is unlikely to have any negative health effects,” Petersen says. For example, one researcher found that eating 13 ounces of red meat per week did not increase or decrease the risk of cardiovascular disease if the diet also included plenty of plant foods. 2023 study published in European Heart Journal.
Health-conscious initiatives for meat lovers
avoid processed meat. Deli meats, hot dogs, bacon, and sausages are very high in sodium and loaded with preservatives and other additives. “In general, the more processed a fresh food is, the less healthy it can become, and meat is no exception,” Sun says. Discovered by researchers at Harvard University Increasing your intake of processed red meat by just half a day (half an ounce of deli meat, half a hot dog, or one slice of bacon) increases your risk of death by 13 percent over the next eight years.
Enjoy it any way you like. However, be careful with the portion size. Do you like meals with a good-sized steak? If so, you can eat an 8- or 10-ounce steak one day and eat little red meat the rest of the week. If you want to eat more often, eat smaller portions. “Three ounces isn’t a lot, but it tastes even better when mixed with vegetables in stir-fries, beans with chili, or poured over pasta and sauces,” Slavin says.
Choose lean cuts. These include beef sirloin, beef top thigh, beef and pork tenderloin, and leg and loin of lamb. 95% lean ground meat contains less than 2 grams of saturated fat in 3 ounces.
Alternate eating red meat with chicken or fish. Most studies show that poultry does not increase or decrease the risk of heart disease. Fish contains heart-healthy omega-3 fatty acids.
Consider your entire diet. The more space you have on your plate for meat, the less space you have for vegetables, whole grains, fruits, nuts, and legumes. “Several studies have shown that eating large amounts of meat is associated with negative health effects, but it is difficult to know whether this is due to the amount of meat or displacement. “It’s difficult,” Petersen said. “So the question is, did I eat more unhealthy foods or did I eat less healthy foods?” So try to eat lots of plant foods and some along with your meat. meatless meal Every week.
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