Is Red Meat Bad For You?
The topic of meat consumption is close many people’s hearts, but I think that regardless of any ethical and environmental problems associated with meat we should just stick to what the science says when examining its nutritional value. Today I’m going to give my thoughts on whether meat is bad or not.
Is meat bad for you? Here’s the truth about meat, fat and cholesterol.
A study done by the National Institute of Health, called the ARP diet and health study found that there’s a correlation between meat, heart disease and death.
This is obvious….
But it’s not right to draw a causation from this type of analysis, because meat eaters, on average, smoke more, exercise less, etc…
Meat is nutritious:
Protein is also filling, satiety and has the highest thermic effect out of all macronutrients by far. Lean ground beef for example has a lot go zinc, selenium, iron (heme), vitamin B-12, B-6 and B-3
There’s a big difference between grass-fed, pasture raised compared to corn and grain fed industrial cattle.
Despite meat being grass-fed, it still has saturated fat.
Concerns arise about cholesterol levels and saturated fat being linked to heart disease and other ailments as it was many decades ago with rise in the popularity of the low fat diet.
All “cholesterol” is identical. HDL and LDL aren’t actually cholesterol they are proteins which carry cholesterol around.
We know LDL is “bad” and HDL is “good” as LDL increases the risk while HDL decreases the risk.
What’s more important is also about the number of LDL particles floating in the bloodstream (called LDL-p), instead of LDL concentration or even the size of the particles.
Low-carb diets, such as the ketogenic diet tend to be high in saturated fat. These diets lower LDL-p, while low-fat diets can have an adverse effect and raise LDL-p.
Cholesterol isn’t bad though and it’s crucial for the body, especially for immunity and hormonal function.
One recent analysis looked at 40 prospective studies on dietary cholesterol consumption and health risk.
It concluded that dietary cholesterol was not significantly linked to either heart disease or stroke in healthy adults.
Don’t be scared of naturally fed/raised meats, dairy products from grass-fed cows, dark chocolate and coconuts.
Avoid trans fats.
Avoid vegetable oils like soybean and corn oil).
They are expensive, but eat less of them to compensate.
Stay away from processed meats.
The in 2015 WHO labelled processed meat as a carcinogen to humans (group 1) based on sufficient evidence.
Some observational studies link a high red meat intake to several types of cancer, including digestive tract, prostate, kidney and breast cancers.
However, in nearly every study, the association was between cancer and well-done meat.
Don’t burn the meat through high-temperature cooking. Burnt meat is carcinogenic.
In 2010, research hers performed a massive review of 20 studies with over 1.2 million people.
They found that process — but not red — meat is what increases heart disease risk by a whopping 42%.
When eaten in moderation and grass, fed, organic and pastured meat appears to be a healthy food.