Eating too much red meat could be bad for your health Sizzling steaks and juicy burgers are staples in many people's diets. But research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.
Red and processed meats do increase health risks.
Hu says that an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death.
Furthermore, red meat has been listed by the World Health Organization as a “likely carcinogen” (4). Part of these concerns specifically relate to the high-heat cooking of red meat, and others are about the curing process. Key Point: Red meat has a higher myoglobin content and it is naturally red in its raw state.
Chicken Breast
You probably guessed this one. High in protein, low in fat, chicken is a staple for many people, and it's no surprise that chicken breast is the healthiest meat to eat. And there is an almost endless list of ways to prepare it. Let's see why so many experts listed this as their top choice.
Least healthy meats
Processed Meats: Notably, there are over 200 types of cold cuts and processed meats. These include hot dogs, bologna, and Vienna sausages. Processed meat is often made of less healthy organs like the stomach, lips, and heart.
New research challenges the widespread belief that white meat, such as chicken, is better for cholesterol levels than red meat, such as beef, pork, or lamb. Share on Pinterest A new study suggests that eating poultry is just as bad for our cholesterol levels as eating red meat.
Chicken has long been considered a healthy alternative to red meat. And it is indeed low in saturated fat, contains higher amounts of omega-6 fatty acids than other animal meats, and is high in protein and essential vitamins and minerals such as B6, B12, iron, zinc, and copper.
In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms.
Dietary goal
If you eat red meat, limit consumption to no more than about three portions per week.
Also, if you want to enjoy red meat, official guidelines recommend a "relatively lower consumption" of red and processed meats. While there is no specific number dedicated to red meat, the overall recommendation for animal protein sources (meats, poultry and eggs) for a 2,000-calorie diet is 26 ounces per week.
Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel.
Excess of anything is bad and the same rule applies to chicken. Eating chicken every day is not bad, but you need to be cautious while choosing the right one and cooking it right too. Chicken may cause food poisoning because of salmonella, a bacterium found in poultry chicken that can cause food-borne illnesses.
Rice is a rich source of carbohydrates, the body's main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.
For years dietitians, nutritionists, and other professionals have recommended white meat over dark meat because white meat has less fat and fewer calories. Fast forward to today where the war on fat has tempered; fat and saturated fat are not the dietary villains we once thought they were.
The Bottom Line. Ditch the idea that white meat is healthier — both white and dark meat have positive nutritional qualities. White meat contains less fat and calories than dark meat however, the differences are very small and unlikely to make a big difference in your overall health.
Despite the common belief that white meats are less detrimental to our health, both red meat and white meat contain saturated fats, which increase levels of LDL (“bad”) cholesterol and increase a person's risk of heart attacks, stroke and peripheral artery disease.
Other poultry like turkey, duck and goose are also high in protein, zinc, iron, vitamin B and magnesium. It makes a huge difference in reducing strokes, diabetes and heart disease (7). All forms of white meat are great sources of protein for healthy bones, nails, hair and natural hormones.
According to the World Cancer Research Fund International, an organization that examines the link between factors like diet, weight, and lack of exercise that can increase cancer risk, it's best to limit your intake of red meat to no more than 500 grams (1.1 pounds) per week and avoid processed meats entirely.
Eating undercooked or raw pork can result in parasitic infections. Taenia solium, or pork tapeworm, is an intestinal parasite. Most of the time it's harmless, but it can occasionally cause a disease called cysticercosis, which leads to epilepsy.
Seafood: A Healthy Alternative to Meat. There are a few key differences between seafood and red meat. For one, seafood is generally lower in calories and saturated fat than red meat. It's also a great source of omega-3 fatty acids, which are linked to heart health.
Swap red for white.
When cooking your favorite recipes that call for ground meat, reach for ground turkey or chicken instead. These white-meat options work great in dishes such as tacos and chili.