Red Meat !?!?

Does eating red meat increase the risk of dying from heart disease or cancer?

It’s a question that keeps coming up, fueled by research and high-profile campaigns by advocacy groups on both sides of the debate.

1. Does eating red meat increase the risk of cancer and heart disease?
For heart disease, the answer is pretty clear. 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 they do raise the risk, especially for colorectal cancer.

2. If eating red meat does increase the risk of cancer, what’s the cause?
That’s not clear, but there are several areas that researchers are studying, including:

• Saturated fat, which has been linked to cancers of the colon and breast as well as to heart disease.
• Carcinogens formed when meat is cooked.
• Heme iron, the type of iron found in meat, may produce compounds that can damage cells, leading to cancer.

 3. Are there nutritional benefits from eating red meat?

Red meat is high in iron, something many teenage girls and women in their childbearing years are lacking. The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly.Red meat provides protein, which helps build bones and muscles.

4. Is pork a red meat or a white meat?
It’s a red meat.The amount of myoglobin, a protein in meat that holds oxygen in the muscle, determines the color of meat. Pork is considered a red meat because it contains more myoglobin than chicken or fish.

5. How much red meat should I eat?
Opinions differ here, too.It is suggested that 5 to 6 1/2 ounces daily of protein from a variety of sources, including lean meats, nuts, and seafood. So if you’re planning on eating a burger for dinner, it should be a 3-ounce hamburger patty, about the size of a standard McDonald’s burger.

6. What are some of the leanest cuts of red meat?
For the best red meat cuts, look for those with “loin” in the name: Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops.

• Beef: Also look for round steaks and roasts, such as eye round and bottom round; chuck shoulder steaks; filet mignon; flank steak; and arm roasts. Choose ground beef labeled at least 95% lean. Frozen burger patties may contain as much as 50% fat; check the nutrition facts box. Some grilling favorites are high in fat: hot dogs, rib eyes, flat iron steaks, and some parts of the brisket (the flat half is considered lean).
• Pork: Lean cuts include loin roasts, loin chops, and bone-in rib chops.

7. Is grass-fed beef a leaner red meat choice than grain-fed?
Grass-fed beef is leaner than grain-fed, which makes it lower in total fat and saturated fat. Grass-fed beef also contains more omega-3 fatty acids. But the total amount of omega-3s in both types of beef is relatively small.Fish, vegetable oil, nuts, and seeds are better sources of omega-3s.


8. Can grilling red meat cause cancer?
High-temperature cooking of any muscle meat, including red meat, poultry, and fish, can generate compounds in food that may increase cancer risk. They’re called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

Some advices on how to prevent colorectal cancer :

• Choose lean red meat cuts when grilling to reduce the chance of flare-ups or heavy smoke, which can leave carcinogens on the meat.
• If grilling, cook over medium heat or indirect heat, rather than over high heat, which can cause flare-ups and overcook or char meat. Limit frying and broiling, which also subject meat to high temperatures.
• Don’t overcook meat. Well-done meat contains more of the cancer-causing compounds. But make sure that meat is cooked to a safe internal temperature to kill bacteria that can cause food-borne illnesses. For steaks, cook to 145 to 160 degrees Fahrenheit; for burgers, cook to 160 degrees.
• Marinate. Marinades may reduce the formation of HCAs. Choose one without sugar, which can cause flare-ups and char the meat’s surface.
• Turn meat frequently. Use tongs or a spatula rather than a fork to avoid releasing juices that can drip and cause flare-ups. Do not press burgers with a spatula to release juices.
• Don’t grill as much meat. Instead of a steak, try a kabob that mixes meat, fruit and vegetables. Plant-based foods have not been linked to HCAs.
• Trim fat from meat before cooking, and remove any charred pieces before eating.
• Consider partially cooking meats and fish in the oven or microwave before finishing on the grill.