Red meat from animals such as beef, sheep, lamb and pork is an excellent source of protein, vitamin B3, B6 and B12 and essential minerals for the body such as iron, zinc and selenium, and can have several health benefits when consumed. part of a healthy and balanced diet.
However, when consumed daily and in excess, and when cuts with a higher fat content are consumed, red meat can cause health problems, increasing the risk of cardiovascular diseases, mainly.
This risk is greater when consuming processed red meat, such as sausage, salami and chorizo, for example, as they contain high levels of sodium, preservatives and other chemical additives that end up being more harmful to the body than the red meat itself. , being associated with a higher risk of premature death.
The main reasons why it is recommended to reduce the consumption of red meat during the week are:
1. Increases your risk of heart disease
Daily consumption of red meat increases the risk of developing heart disease, which may lead to changes in the functioning of the heart, increased cholesterol, atherosclerosis and high blood pressure. This happens because this type of meat contains saturated fats, cholesterol and, in the case of processed meats, sodium and additives such as nutrites and nitrites, which are harmful to health.
It is important to mention that even with the removal of excess visible fat from the meat before and after cooking, the fat remains between the muscle fibers.
What is recommended: It is recommended to give preference to cuts of red meat with less fat, reduce consumption to 2 to 3 times a week and grilled meat, avoiding fried foods and sauces. It is also important to restrict the consumption of processed meats as much as possible, as they are the most harmful to health.
2. Increases the risk of cancer
Excess red meat, especially when accompanied by a low consumption of fruits, vegetables and whole grains, increases the risk of colon cancer, mainly. Furthermore, some studies have also linked excess red meat with other types of cancer, such as stomach, pharynx, rectum, breast and prostate.
This happens because this type of meat increases inflammation in the intestine, especially processed meats such as bacon, sausage and sausages, favoring changes in cells that can generate inflammation and cancer.
Studies on the subject are quite limited, however some suggest that it is possible that this effect is not actually due to the meat, but rather to some components that were formed during its cooking, especially when cooked at high temperatures.
What is recommended: It is recommended to avoid cooking the meat for a long time and exposing it directly to the flame, as well as cooking at high temperatures should be avoided. It is also important to avoid consuming smoked or burnt meat and, if this happens, it is recommended to remove that part.
Furthermore, preparing the meat with onion, garlic and/or olive oil could help eliminate one of the harmful components that is formed during cooking. The ideal is to prepare the meat on a hot surface to avoid adding any type of olive oil or vegetable fat, allowing the meat to release its own fat.
3. Could increase blood acidity
More acidic diets, which contain a high consumption of red meat, sugars and a low consumption of fruits and vegetables, are associated with an increased risk of developing kidney disease and diabetes, unlike more alkaline diets, in which there is greater consumption of fruits, vegetables, nuts and lower protein content.
Some studies indicate that excessive consumption of red meat, especially processed meat, could increase acidity in the body. It is believed that this could cause tissue damage, which could in turn initiate an inflammatory process, resulting in several health consequences. However, the results of these scientific studies are varied, making it necessary to carry out further investigations in this regard.
What is recommended: Increase consumption of fruits, vegetables, nuts, fish, white meat and foods rich in fiber, reducing consumption of red meat, especially processed meat.
4. Could promote antibiotic-resistant intestinal infections
The frequent use of antibiotics in animals can encourage the appearance of more resistant bacteria in these animals. After slaughter and during processing for food, resistant bacteria from these animals can contaminate meat or other products of animal origin, increasing the risk of intestinal infection in people by resistant microorganisms.
What is recommended: Wash your hands immediately after handling raw meat, wash utensils before using with other foods (to avoid cross-contamination), avoid consuming raw meat and avoid keeping meat unrefrigerated for more than 2 hours.
Furthermore, the ideal is for red meat to come from ecological producers, as the animals are fed in the most natural way possible, they are raised in the open air and no medications or chemical substances are used and, therefore, their meat is more healthy not only for people but also for the environment.
