Does the consumption of red meat actually increase the risk of cancer and heart disease? There have been argument both in support of and against this theory; interestingly both sides of the arguments have research study to back up their claim.
Red Meat has been widely castigated, both in the scientific world and the media, due to its correlation with health issues such as cancer and heart diseases, an association that is often blamed (incorrectly) on its impact on cholesterol levels. Yet, research has repeatedly shown that the dietary cholesterol-heart disease connection is incorrect.
As a result, the media has mounted a virtual campaign warning that red meat eaters may be at higher risk of heart disease. But does the research really back up that claim? Some nutritional experts disagree, pointing out the many weaknesses in the study, and why giving up meat to prevent heart disease may be premature, if not downright wrong.
In this article, there is the belief that some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. When it comes to cancer, the answer is not so clear. Many researchers say it does raise the risk, especially for colorectal cancer.
Others disagree but made distinction between natural red meat and mass produced processed meat. Red meat is one of the most controversial foods in the history of nutrition.
Humans have been eating meat throughout evolution, but people still believe that it can cause harm to the body.
Maybe we should distinguish between the different types of meat:
Processed Meat: These products are usually from conventionally raised cows, then go through various processing methods. Examples include sausages and bacon.
Conventional Red Meat: Conventional red meats are fairly unprocessed, but the cows are usually factory farmed. Meats that are red when raw are defined as “red” meats. Includes lamb, beef, pork and some others.
White Meat: Meats that are white when cooked are defined as “white” meats. Includes meat from poultry like chicken and turkey.
Grass-Fed, Organic Meat: This meat comes from animals that have been naturally fed, raised organically and not been pumped full of drugs and hormones. They also don’t have any artificial chemicals added to them.
When meat is cooked at a high temperature, it can form harmful compounds.
Some of these include Heterocyclic Amines (HAs), Polycyclic Aromatic Hydrocarbons (PAHs) and Advanced Glycation End-Products (AGEs).
These substances can cause cancer in animals.
But this doesn’t just apply to only meat, other foods can also form harmful compounds when heated excessively
Below are some tips to make sure your meat doesn’t form these harmful compounds:
- Use gentler cooking methods like stewing and steaming instead of grilling and frying.
- Minimize cooking at high heats and never expose your meat to a flame.
- Do not eat charred and/or smoked food. If your meat is burnt, then cut away the charred pieces.
- If you marinate your meat in garlic, red wine, lemon juice or olive oil, it can reduce HCAs significantly.
- If you must cook at a high heat, flip your meat frequently to prevent it from getting burned.
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