Skip to main content

White or red?

 White or red? The question is not about wine but meat. A large number of studies show the harm of excessive consumption of red meat. This question is complicated, and there are several hypotheses why it is harmful: the concentration of TMAO (trimethylamine N-oxide), N-nitroso-containing compounds, heme iron and its effect, the harm of heterocyclic amines, the immune response to N-acetyl muramic acid (Neu5Ac), etc. In any case, processed meat (sausages, bacon, sausage, etc.) is several times more harmful than the whole. And if you cook it wisely and gently, protect it with spices — it’s even better.

For example, it has been shown that all 25 grams of processed meat per day (sausages, bacon, sausage) are enough to increase the risk of dementia by 44% (Alzheimer’s risk by 52%). Is meat so harmful? Are we removing it entirely and forever? The same study found that 50 grams of unprocessed meat per day are associated with a 19% reduction in the risk of dementia (30% risk of Alzheimer’s). However, frequent consumption of whole meat also increases health risks.

If not red, then white (poultry). White meat compares favorably with red meat — its consumption is associated with a reduced risk of obesity, cardiovascular diseases, and type II diabetes. For example, for coronary heart disease — processed meat increases the risk by 18%, whole meat by 9%, and poultry does not increase at all. White meat has a neutral or protective effect on cancer risk. However, too fatty or processed white meat from fast food does not have these properties and negatively affects the lipid profile.

Meta-analysis has shown an inverse relationship between the consumption of white meat and mortality from all causes. Giving up processed red meat, replacing it with whole meat, and replacing it with poultry, fish, and vegetable protein sources (legumes, nuts) is a helpful change in nutrition.

 

 

White Meat Consumption, All-Cause Mortality, and Cardiovascular Events: A Meta-Analysis of Prospective Cohort Studies Nutrients 2021 Feb 20;13(2):676.
Beneficial Effects of Poultry Meat Consumption on Cardiovascular Health and the Prevention of Childhood Obesity
Food Nutr Res. 2015; 59: 10.3402/fnr.v59.27606.Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document
Meat consumption and risk of ischemic heart disease: A systematic review and meta-analysis Critical Reviews in Food Science and Nutrition

Labels:

Popular posts from this blog

Rule 6. Quantity of meals

Rule 6. Quantity of meals According to studies, three meals a day are ideal for long-term weight control and well-being. This rule exists in many cultures and traditions, the same as two meals are also traditional. How many meals a day you should have? Increasing the number of food intake is a popular advice but in the long run it works against you. Modern people face a lot of stress and competing tasks, which demand both the time and attention. The advice to count calories and have from five to six full regular meals, as the method of split meals requires, is time-consuming. This method does not have advantages over the method of two or three meals though countless myths, which we are going to discuss, support it. BREAK: Increasing the number of food intake is a popular advice but in the long run it works against you. The advice to count calories and have from five to six full regular meals, as the method of split meals requires, is at least time-consuming. Eat enough f...
Read more

Health is not Everything?!

 If you are reading these lines, you are most likely concerned about your health, think about your future, want to become tougher and stronger, live longer and better. Concern about the optimal state of health is already an indication of health since people who live one day simply don’t think about the long-term consequences of their actions. However, you are here, which means that you believe in yourself and are ready to handle various challenges. Referring to the question: “What’s the most important thing for you?” we confidently respond, “Health!” I guess you’d be surprised if I suddenly say that health shouldn’t be your primary goal. After all, we end conversations by wishing each other to stay healthy, and one of the toasts during feasts (which aren’t always healthy) will definitely be to everyone’s health. With all responsibility, I declare that the excessive pursuit of health is a symptom of poor health. A person who sets health as their main goal is certainly unhealthy and...
Read more