#1 Turkey and Chicken These birds do not produce methane and need less food and water than sheep and cows.
Poultry and fish are considered the best meats you can load your diet with, Laster says. Fish is hailed for its omega-3 fatty acids, which can protect against cardiovascular disease. Fish is also rich in vitamin D, selenium and protein.
So what is the healthiest meat? Kangaroo is technically the healthiest it has the lowest amount of Kilojules per serving. If you're not into kangaroo, some other options are- Fish with a low level of mercury, an extra trim eye fillet steak, chicken breast, pork fillet.
Avoid: Processed meats
Cured meats, cold cuts, salami, and hot dogs are just a few examples of processed meats to limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your risk of colon cancer.
As far as meat options go, consuming leaner, less-processed meats more often than fattier and processed meats (like hot dogs, sausages, bacon and deli meats) is recommended. "Fattier and processed meats typically contain more saturated fat and sodium than leaner cuts of red meat, chicken and turkey," Sollid says.
Finally, health experts say to stay away from processed meats, which are generally considered to be unhealthy. These include any meat that has been smoked, salted, cured, dried, or canned. Compared to fresh meat, processed meats are high in sodium and can have double the amount of nitrates.
The healthiest meat substitute will be natural vegetarian foods, high in protein and minimally processed. Great, healthy meat substitutes include beans, tempeh, lentils, jackfruit, mushrooms, nuts, and seeds.
Bison. This is one of the leanest red meats, which makes it healthier from the start. But there's more: Compared to beef with the same fat content, bison doesn't make as many of the fatty plaques that can clog your arteries and lead to heart disease.
Choose the least processed cuts: Look for "whole" meats, such as chicken breast, steak cuts, pork chops, ground turkey, etc., and avoid packaged meats, such as hot dogs, bologna and sausage. Processed meats tend to be higher in sodium and unhealthy fats.
Nutrient Dense Red Meat
Sure, ostrich is a red meat and it probably makes sense that it's packed with protein and iron. So what qualifies it as a superfood? Compared to many other meats, ostrich is a better source of vitamins and minerals.
Healthiest to least healthy
White meat has slightly less saturated fat than dark. Turkey is fairly comparable to chicken in nutrients, but both its dark and white meat are slightly leaner. White meat has slightly less saturated fat than dark; skinless, boneless breast is leanest.
Hot dogs, deli meats, packaged bologna, beef jerky, pepperoni and more should all be avoided as much as possible, if not eliminated from your diet completely. “The World Health Organization has classified processed meats as a group 1 carcinogen, meaning it's known to cause cancer.
Mushrooms. Mushrooms are one of the most popular vegetables to replace meat due to their savory umami flavor and meaty texture. Portobello mushrooms are large enough to eat just like a burger and sturdy enough to be able to throw on the grill without falling apart.
Jackfruit is a very large tropical fruit often used as a meat substitute. It packs some nutritional wallop, and the fact that you can cook, chunk or shred it like chicken or pork makes it a go-to main ingredient in many vegetarian and vegan dishes.
—Substitute red meat with turkey or chicken. Love meatloaf or chili? Use lean ground turkey or chicken and add chopped mushrooms to increase that meaty texture. Add chopped pieces of poultry to stews or soups that call for red meat.
1. Turkey — best for low-fat and high protein. Sliced turkey, even if it's processed deli meat, is low in fat, low in calories, and high in protein. This makes it an ideal option for anyone attempting to increase muscle growth while limiting calories.
“About 68% of the calories from bacon come from fat—and about half of those are from saturated fat—so it's definitely not the healthiest meat you can choose.” Bacon and other smoked, cured and processed meats are usually treated with nitrates or nitrites—chemical added to preserve shelf life and enhance color.