Meat refers to the muscle or organs of an animal consumed as food. In most parts of the world, it comes from animals raised on large industrial farms. As for red meat, it refers to meat from the source of pork, ham, and cuts from pig, lamb, and beef. Red meat is particularly said to have a link with various kinds of disease, such as heart disease and cancer; the question is, is this true?
Well, this statement is partially true. First, there are various kinds of red meat on the market. There is lean meat (meat without its fat), meat with its fat, and processed meat. Processed meat refers to meat that has undergone processes such as salting, curing, fermenting, smoking, and other processes to enhance flavour or improve preservation. Processed meats include ham, salami, bacon, and sausages such as frankfurters and chorizo. Certain minced meats on the market also undergo this kind of processing, which makes them processed foods as well.
Meat itself, referring to lean meat, is a healthy food. It is a good protein source and contains micronutrients such as zinc, vitamin B12, and iron. Iron in meat is easier to absorb, or, in other words, has higher bioavailability, as compared to iron from plant-based foods. Lean meat is also part of the food that is recommended to be eaten in the Malaysian Food Pyramid.
The picture below shows an easy way to know how much you should consume for carbohydrates, vegetables, fruits, and protein just by using your hands.
However, there are also studies that indicate that the consumption of red meat can impose health problems, such as that its saturated fat can lead to colon and breast cancer; the higher the cooking temperature for meat, the more carcinogenic it is; and the heme that is found in meat when cooked can produce compounds that can damage the cells, leading to cancer.
Which is why, when it comes to food, there is not just healthy food and unhealthy food; it is more than that. It depends on the health status of the individual consuming it, the cooking method, and various other factors.
In conclusion
Limiting red meat and processed meat to no more than 70g per day, or 2 servings per day, is the best. Consume protein-based foods from other sources of protein as well, not only red meat and processed meat, just as recommended by the Malaysia Dietary Guidelines (MDG).
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