What to Know About Red Meat
By Rachel Carver
Grilling season has arrived. For many, this means gatherings with burgers, steaks, and other types of meat. It means coming home from work and enjoying your grilled dinner. However, some caution may need to be deployed when it comes to how much red meat we consume.
Research suggests red meat may increase your risk of developing heart disease and type 2 diabetes. Consuming high amounts of pork, beef, lamb, and processed meats such as bacon and sausage may lead to colorectal cancer. However, there are small changes you can make to have a healthier grilling season.
What's the Deal With Red Meat?
Red meat contains high amounts of saturated fat, which can elevate bad cholesterol. Processed meats also come packed with sodium, which can cause high blood pressure.
Red meat does give you lots of protein, which helps build muscle mass. However, protein can also be found in other foods such as chicken, fish, eggs, and nuts. If you love red meat, don't despair. The key to focusing on your health is to enjoy it in moderation.
How Much Red Meat Should You Eat Per Week?
The American Institute for Cancer Research recommends sticking with 6-ounce portions no more than three times per week. This helps you enjoy the meat, get the benefit of its protein, and minimize your exposure to the unhealthy parts of it. You should also avoid processed meats such as lunch meat whenever you can.
Here are some healthier ways to enjoy red meat:
- Choose lean cuts to lower the amount of saturated fat you consume
- Trim visible fat off your meat before you grill it
- Use less ground beef for burgers by mixing it with ground turkey and veggies
- Grill something new and healthier such as salmon or marinated chicken
- Plan your meal around seasonal veggies instead of meat to create a healthier plate
The Bottom Line
If you love red meat, eliminating it completely from your diet could leave you feeling deprived. This could cause you to compensate by eating too much of salty or savory foods. Instead, focus on combining the red meats you love with other satisfying and healthy foods. Grilling season is the perfect time to experiment to find your new favorite veggie or fish. This approach will help you protect your health while enjoying the season.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Flowery Branch, Ga.