Supporters of red meat, that is, pork, beef and lamb, talk about its unconditional benefits. Opponents are about harm. And how to understand where the truth is and where not? After reading a lot of research and articles, we decided for ourselves that the truth is somewhere in between.

Even if you like meat, it’s quite enough to follow some rules of its use to protect yourself from quite terrible diseases and changes related to health and life expectancy.

If you don’t care about the moral aspect of the matter, then it’s worth it to think about how much red meat you eat daily. In any case, opponents of meat-eating and supporters of juicy steaks speak about this.

What is useful red meat

Red meat can only be useful if it is fresh and healthy. No matter how vegetarians and opponents of meat products want to talk only about the dangers of red meat, there is undoubtedly another side to the coin. Of course, this is a good source of protein, which is necessary for good nutrition. Yes, it can be replaced with some other products, but only partially.

It is red meat that contains a large amount of iron, which helps maintain the level of red blood cells, which, in turn, are important for the development of red blood cells. This means that red meat helps maintain normal blood formation in the human body. If you were very sick or underwent surgery, then during this period you must definitely eat meat. Anemia and young age also make eating red meat at certain doses compulsory.

If a person has significant physical exertion or mental fatigue, he is also shown to eat red meat at least periodically. And for athletes, meat is also a rich source of creatine. The more it is, the more oxygen is supplied to the muscles.

Red meat is a source of various ketamines and nutrients. It contains vitamins PP, B1, B2, B5, B6, B9, B12, E, and potassium, and magnesium, and sodium, and calcium, and sulfur, and chlorine, and zinc, and copper, and fluorine, and tin and cobalt and nickel. And this is only part of the beneficial substances found in meat.

The reverse side of the coin: what is the harm

For more than 30 years, scientists from Harvard conducted a large-scale study, in which 37,698 men and 83,644 women were divided into 2 groups. Participants were selected only physically healthy. The first group was observed for 28 years, the second - 22 years. During this time, 23 926 participants died in the groups, 5 910 - from cardiovascular diseases and 9 464 - from cancer. The main result of a large-scale study was the conclusion that eating too much red meat leads to a significant increase in the risk of increased mortality from cancer and diseases of the cardiovascular system.

Another conclusion is that the lifespan of lovers of daily steak drops by 13% when eating a serving of no more than a palm of freshly prepared red meat. And if in the diet in the same amount there is pre-processed meat, for example, bacon, then the life expectancy drops by 20%. The risk of cancer for a person who daily consumes fresh meat is 10%, and that of processed meat is 16%. The possibility of manifestation of cardiovascular problems among lovers of fresh meat increases by 18%, and among lovers of pre-processed meat - by 21%.

This harm of the frequent consumption of red meat is explained by the fact that we eat processed meat prepared by frying, stewing, preserving, during which carcinogens, pathogenic protein compounds, oligomeric proteins are produced. Serious diseases of the central nervous system and neuroinfection are possible from the latter.

Scientists have dispelled the myth that millions of years ago, a man appeared as a meat-eater and throughout the evolution did not experience serious problems. This is the argument most often put forward by meat-eaters in a dispute with vegetarians and moderate lovers of meat dishes. Millions of years ago, a mutation of the gene responsible for the synthesis of glycolylneuraminic acid occurred in the hominid population. This is what allowed the body to resist malaria epidemics. An allergy to glycolylneuraminic acid found in meat of other mammals has come at a price.Modern man perceives this acid from red meat as an allergen and a foreign element.

How to eat red meat

Both Harvard scientists and doctors around the world are beginning to agree that if you follow the simple rules of eating red meat, you can stay healthy and not harm your body.

First, it’s important to buy only fresh meat from a well-known producer or from a friend of the farmer you trust. Thus, you will avoid a steak stuffed with hormones or pathogenic microbes.

Secondly, it is important for meat lovers to check their cholesterol once a year. The analysis takes several minutes, but in case of problems you can adjust your daily diet together with your doctor.

Beef, pork, lamb, and partially turkey are classified as red meat, which has a characteristic color. The beneficial properties, vitamins, macro- and microelements contained in red meat help to avoid many diseases. With the wrong product choice, use (proportions per week, ratio with existing diseases), the effect may turn out to be the opposite.

Red meat - what is it

All meat products are divided into two types: red and white. The first type includes pork, beef, horsemeat, lamb, partially rabbit meat (white and red meat in a ratio of 40/60). The color of the carcass depends on the amount of myoglobulin (type of protein), which is differently saturated with oxygen, on the age of the animal (the young individual is lighter), its mobility, and the degree of load. The color of meat may depend on sex (males are redder), on the degree of muscle (the more muscle, the more saturated the color).

Benefit and harm

The positive qualities of red meat are revealed on the condition that the product is fresh. This useful source contains a number of macro- and microelements that have a good effect on the body:

• the content of a large amount of protein necessary for the full functioning of the body;
• iron, which supports the level of red blood cells that are necessary for the development of red blood cells - red blood cells (beneficial in small quantities with anemia due to a lack of iron mineral);
• creatine, which supplies oxygen to the muscles, helps athletes and other people experiencing physical and mental overwork;
• vitamins B1, B2, B5, B6, B9, B12, E, PP;
• potassium;
• magnesium;
• sulfur;
• chlorine;
• zinc;
• copper;
• tin;
• cobalt;
• nickel.

When used improperly, red meat ceases to positively affect the body. In this case, the negative aspects of the product are revealed:

• contributes to the risk of diseases associated with the work of the heart (coronary heart disease), cardiovascular disease;
• the risk of oncology with excessive use of the product: in men, colon cancer, in women during menopause, breast cancer;

Beef

From the animal from which the red meat is derived, it depends on what nutrients the product contains. Beef should have a rich red color, a fibrous structure, a soft creamy fat layer. Positive and negative sides of beef:

• beneficial effect on the musculoskeletal system, since beef contains easily digestible protein, magnesium and potassium;
• improvement of vision, normalization of the cardiovascular system, as beef contains vitamins C, A.
• is considered a lean variety of red meat;
• the negative properties of beef include the content of purine bases, which can lead to gout and osteochondrosis.

Pork

When buying pork, you need to pay attention to the smell: it should be neutral, not to give an unpleasant musty. Elasticity, a light shade and a small percentage of body fat are signs of a quality product. Fresh pork will have the necessary properties and vitamins:

• high content of protein, iron, zinc;
• rich in phosphorus, magnesium, which positively affects the work of the cardiovascular system and lower cholesterol;
• the composition includes vitamin B;
• contraindication for use - for people with eczema and other skin diseases, as well as allergies to the product in the form of skin irritation and itching (the concentration of histamines is present).

Mutton

Fresh, mutton suitable for consumption should have a uniform color, be resilient (when pressed with a finger, the pressed part returns to its place), shiny, slightly moist, and have a minimum amount of fat. With the right choice, lamb will have the following properties:

• a high content of calcium, fluorine, iron, magnesium leads to increased appetite, while the digestibility of food, the active work of the pancreas, which makes it possible to give the product to the child;
• lower cholesterol than pork and beef;
• reduced risk of diabetes;
• positive effect of thyroid function;
• red meat is suitable for the elderly and children, as positively affects blood formation, teeth, hair and bones.

Turkey

A fresh product has a uniform color (the redder, the more protein and less fat), elastic muscles, dry, smooth, firm skin. Red meat is the thigh and drumstick of a bird, the wing and breast are not related to them. Positive and negative properties:

• high phosphorus, equivalent to fish proportions in red turkey;
• red turkey contains vitamins B, PP;
• selenium, magnesium help normalize the nervous system, prevent the development of cancer;
• people suffering from gout or kidney failure, it is better not to eat red turkey meat (or do it carefully) because of the high sodium content;
• hypertensive patients should eat this type of meat without salt.

Incorrect proportions and denial of the rules for eating red meat can lead to negative results. This can happen even if there are many positive properties of the product. Therefore, it is worth familiarizing yourself with tips on how to use dishes without harming yourself:

1. Freshness, naturalness of the product. A rotten product cannot bear positive qualities. It is worthwhile to find out if the animal was sick, whether there are any antibiotics and hormones in the product. You need to buy red meat from a supplier you are sure of, and also check how fresh and natural the product is in appearance.
2. Moderation. Regular, daily and prolonged consumption of red meat can lead to an overabundance and trigger the expected positive result in the opposite direction. The norm of the product per week is 0.3 kg every other day. Alternate with fish, vegetables, poultry.
3. Refusal of excess cholesterol. Fat should be removed, it is better to choose a lean product. A processed product (in the crust of which carcinogens accumulate) should be replaced with a grilled dish.
4. Refusal of finished products. It is better to give preference to a whole piece or forcemeat than sausages and sausages from the store. You can cook the latest products yourself.
5. Check for cholesterol. Once a year, a visit to the doctor will help to adjust nutrition and track indicators.
6. Proper nutrition support. All these nuances will work if the diet is correctly and cleanly adjusted by a diet in which there are no harmful products.

Red Meat Recipes

Many delicious and original dishes are in the assortment of famous chefs. One of them is beef in red wine. Try to cook this option quickly once. then to delight guests and household. Hearty and non-nutritious, fast and not so difficult - the advantages of this main dish are obvious for experienced housewives and for beginners.

• Time: 1 hour 20 minutes.
• Servings Per Container: 4 Persons.
• Calorie content: 207 kcal per 100 g.
• Purpose: family lunch, dinner.
• Cuisine: European.
• Difficulty: easy.

To make the beef soft, it needs to be cooked longer than, for example, pork. The dish in red wine will turn out to be gentle and harmless: during processing, the alcohol evaporates. Serving beef in red wine is suitable for a family lunch, dinner or for treating guests. It’s better not to save on alcohol: red meat can turn out not so creamy and tastes good.

Ingredients:

• beef - 500-600 g;
• shiraz wine or other expensive - 1.5 tbsp .;
• fresh rosemary - 1 pc.;
• milk - 1 tbsp .;
• vegetable oil - 20 ml;
• butter - 2 tbsp. l;
• vinegar - 1 tsp;
• onion - 2 pcs.;
• salt and ground pepper - 0.5 tsp each.

Cooking method:

1. Rinse beef, remove layers of excess fat, cut into medium-sized pieces.
2. In a deep bowl, mix beef, red wine, add oil, vinegar, spices. Leave the mixture to cool in a lid for a period of 30 minutes to 12 hours.
3. When the product is pickled, heat the pan with vegetable oil, put the beef, fry over medium heat on both sides.
4. Add onions in half rings, add to beef.
5. Pour wine into roasted vegetables until golden brown, add heat, wait for the liquid to evaporate.
6. Pour wine, reduce heat to a minimum, wait 2/3 of the liquid to boil away.
7. Serving takes place with a side dish.

Another option is chakhokhbili from pork. The originality of the food is proved by the experience of the hostesses and cooks, and the simplicity of the Georgian version will conquer everyone. It is better to cook this kushanbe in the summer, when on the shelves of shops there are real fragrant tomatoes and greens. The simplicity of cooking will appeal to everyone, without exception.

• Time: 60 minutes.
• Servings Per Container: 4 Persons.
• Calorie dishes: 256 kcal.
• Purpose: lunch, dinner.
• Cuisine: Caucasian (Georgian).
• Difficulty: easy.

For the preparation of Georgian cuisine, Chakhokhbili originally used red meat of chicken, but non-classical cooking options, for example, pork, are possible. It’s easy to cook stew with vegetables, you don’t need much time for this, and at the same time you can please guests and household members with a taste for dinner. Pork is tender, melting in your mouth. Serve with spicy sauces.

Ingredients:

• pork - 300 g;
• tomato paste - 2 tbsp;
• large tomatoes - 2 pcs.;
• onions - 2 pcs.;
• garlic - 3 cloves;
• salt, spices - to taste;
• fresh greens - to taste;
• seasoning traditional hops-suneli - to taste.

Cooking method:

1. Put the washed red meat, separated from excess fat, into a heated cauldron or pan with a thick bottom and vegetable oil.
2. When the red meat starts to start juice, it should be drained.
3. Cut tomatoes and onions into large half rings, add to the cooked red meat, simmer for 15-20 minutes.
4. Cut greens, garlic, add to the dish with pork.
5. Boil for 2 minutes, turn off the heat, close the dish with a lid and allow to sweat.

Price

You can buy red meat in Moscow at grocery stores in a specialized department or order products at home via the Internet (the purchase is made from a certain order amount, the conditions are decided by the store on their own). The price depends on the type of red meat, weight category of the product:

Name		Product weight
Grilled red pork steak (chilled). Pork Miratorg	Club Smarty		199 p. for 1 kilogram of red pork. Delivery 290 r. with a minimum order amount of 1000 r.
Chilled marble pork, on the bone. Grilled steak. Australian TD	Delicatesca.ru		160 p. for 1 kilogram of red pork. Free delivery for orders over 1000 p.
Minced meat of turkey meat chilled, without chlorine	Delicatesca.ru		747 p. for 1 kilogram of red turkey meat. Free delivery for orders over 1000 p.
N / c beef, whole ribs Short Ribs, Prime Beef			865 p. for 1 kilogram of beef. Delivery 150 r. with a minimum order amount - 1000 r.
Ramp beef steak Lipetsk marbled meat. Cooled	Onbuy.club	720 g	504 p. for 1 kilogram of beef. Delivery 350 r. with a minimum order amount of 1000 r.
Chilled pork chop			359 p. for 1 kilogram of red pork. Delivery 290 r. with a minimum order amount - 1300 p.
Red pork Neck chilled			412 p. for 1 kilogram of red pork. Delivery 299 p. with a minimum order amount of 1000 r.
Red pork from Alexander Pocheptsov. Bone on the bone			1390 p. for 1 kilogram of red pork. Delivery 150 r. with a minimum order amount of 1000 r.
Pork red Ostankino ham. Chilled product			375 p. for 1 kilogram of red pork. Delivery 500 r. with a minimum order amount of 5000 r.
Beef Miratorg Marble beef Chuck roll s / m			720 p. for 1 kilogram of beef. Delivery 500 r. with a minimum order amount of 5000 r.

Video

Red meat is a recognized leader in gastronomic sympathies around the world. However, the properties of this product and its effect on our body cause heated debate. So we decided to figure out what the benefits and harms of red meat are.

Health food

But first, find out what applies to red meat. This is primarily beef, pork, lamb and horse meat. Rabbit meat that turns red with age can also be added to this list. Myoglobin gives a characteristic color to all of them - a special protein found in muscle tissues. By the way, red poultry meat - chickens, geese, turkeys, guinea fowl - also belongs to this type. Only dietary breasts are considered white, while the rest of the carcass is red meat.

Many gourmets are willing to talk for hours about what is useful. Firstly, it is rich in iron and the mentioned myoglobin, indispensable for the synthesis of red blood cells. Secondly, animal proteins are the building material for muscle tissue and nerve fibers. Thirdly, red meat is a source of vital substances for the body. So, the potassium contained in it is useful for the heart and blood vessels. Magnesium has a beneficial effect on the nervous system. Zinc nourishes the forces of immunity. Vitamin PP supports redox reactions. Calcium and fluoride strengthen bones and tooth enamel. B vitamins are actively involved in metabolic processes.

Scientists warn

Meanwhile, strict zealots for a healthy diet claim that red meat is bad for our body. Their judgments are based on the results of scientific research, many of which confirm the health hazard of this product. It is no secret that in red meat in large quantities there are saturated fats that increase the level of "bad" cholesterol in the blood. This can lead to the development of serious diseases of the heart and blood vessels, and with prolonged abuse, provoke a heart attack or stroke.

Practical studies have also shown that red meats, consumed too often and uncontrollably, increase the risk of cancer by 12%. Moreover, the average life expectancy of fans of red meat is reduced by an average of 8-10 years. Another unpleasant consequence of excessive addiction to this product is overweight, associated with it increased loads on various body systems and chronic diseases of the gastrointestinal tract.

Reasonable Alternative

However, such depressing conclusions are not a reason for a complete rejection of red meat. In many ways, the harm of this product is determined not so much by its properties as by the methods of its preparation. After all, often we prefer red meat in the form of fried dishes with a delicious golden crust and a high content of carcinogens in addition.

Often the product becomes harmful due to ignorance of the elementary rules for its use. Therefore, choose only fresh meat with an even, healthy color of pulp. Remember the golden rule: the older the animal, the richer the color of the meat. Try not to eat red meat every day. Doctors recommend limiting the weekly intake to 500 g, and then the risk of various diseases will be minimal. If possible, prepare dishes from a whole piece of meat or minced meat, the composition of which is well known to you. Shop delicacies like sausages and sausages are not the best choice. If you are seduced by fried chops, remove excess fatty layers. Better yet, stew the meat or bake it in the oven.

Note recipes

The best choice for cooking various dishes is lean red meat. contains very little fat. First, you need to cut 1 kg of raw beef into pieces of a thickness of not more than 1.5 cm and beat them carefully. Next, marinate the meat in a mixture of salt and spices for 40 minutes, then fry each piece for 3-4 minutes on each side. It is better to do this on a grill, but in the oven the chops will turn out to be no less juicy and mouth-watering.

Red meat of chicken or turkey, the recipes of which are pleasing in variety, is also suitable for a tasty and healthy menu. To begin with, we clean the hips of turkeys from films and tendons. Then we prepare marinade from 500 ml of natural yogurt, juice and lemon peel with the addition of salt, white and black pepper, dried garlic. Marinate the turkey in this mixture for 4–5 hours and bake it in the oven for 40–45 minutes at a temperature of 180 ° С. In the meantime, prepare a side dish. Fry the chopped onion in a saucepan in olive oil and add 250 g of lentils. Fill the mixture with water for about two fingers and simmer for 30 minutes, adding water if necessary. At the end, add salt and seasonings to taste. Now it remains to connect the hips with a side dish, and you can serve them to the table.

To love red meat and get not only pleasure from it, but also benefit, you need to cook it correctly. If you own this art to the fullest and you have favorite recipes, share them with all readers.

Studies in the USA have confirmed that consuming red meat and sausages causes breast cancer.

Beef, lamb, pork, horse meat are red meat. The older the animal, the redder the meat. The meat of young animals is less red.

Young lean pork and veal can be attributed to white meat. Children should not be given meat of young animals, due to the fact that young animals are fed with hormones. For example, veal.

In chicken and turkey there is red and white meat. Red - thighs, white - breast and wings.

The safest part of the carcass is the wings, as the breast contains more hormones and antibiotics. But, the breast is a champion in protein and there is little fat in it ..

It's no secret that all poultry farms in the world use antibiotics without fail. American legs soaked in chlorine. Due to the high cost, hormones are used less often and only to young animals.
Moreover, these harmful substances from the carcass are not removed in any way. They are embedded in the molecules of the meat itself.
Want to be healthy, eat chicken wings. They have the lowest concentration of harmful substances.

The science of red meat

For 20 years, scientists have watched the diet of more than 80 thousand women. Women were divided into nutrition groups.
In the group that consumed red meat from 6 servings per day, the occurrence of breast tumors was revealed 6.8 cases more per thousand. Serving is only 80 gr.

The hormones found in meat contribute to cell division and tumor growth. And nitrates act as carcinogens, and contribute to the transformation of healthy cells into malignant. Red meat has too many saturated fats. They increase hormonal levels and cholesterol levels. These factors provoke the occurrence of cancer of the breast, colon and pancreas.

Since the association of pancreatic cancer with red meat has been proven earlier, the main studies have been devoted to breast cancer. It has been confirmed that red meat causes breast cancer.

Another recent study confirms an increased predisposition to colon cancer for female red meat lovers. Scientists said additional confirmation is required, but nonetheless, the results are as follows.

32 thousand women were observed for 17 years. Of these, 335 were ill with colon cancer. These were women regularly consuming lamb, pork, and beef. Women with similar diseases in the family should refuse to eat red meat.

To all others who do not have family oncology, researchers do not recommend completely abandoning red meat. It is a valuable source of protein, trace elements and vitamins.

Israeli scientists have analyzed the health indicators of compatriots aged 40-70 years, correlating them with the diet. The collected data showed that lovers of red meat and products of its processing have an increased risk of fatty, non-alcoholic liver dystrophy. In addition, those who eat a lot of red meat, especially steaks, are at risk for diabetes due to the development of insulin resistance.

How to protect yourself from cancer

What to do?   Please note that those under control ate red meat very often. The occurrence of the disease decreases with a decrease in the frequency of consumption of red meat. Scientists recommend eating red meat no more than two to three times a week. Serving should be no more than your hand, about 80 grams.

If you replace just one serving of red meat with white, the likelihood of getting oncology falls by 17%.
Replacing a serving of beef with nuts, beans, vegetables, and fish reduces the risk of getting sick by another 14%. This is especially noticeable in the post menopause. Women who have crossed the age of 50 and have replaced red meat with white reduce the risk of getting sick by 25%.

I want to tell you about another interesting study. One group of mice was fed red meat, the other along with meat was given chilled potatoes. After a month, the damaged cells of the mice were examined.
It turned out that potato starch significantly increased the neutralization of carcinogens and reduced the fermentation of red meat. It is in the process of fermentation that carcinogens form in the intestines. Scientists recommend chilled potatoes as a side dish to barbecue or other red meat. Cold pasta also have these properties.

If you heat food and then cool, the amount of useful starch will increase significantly. This type of starch is also found in rice, beans, green bananas and pasta.

What is useful red meat

It is red meat and liver that contain iron in an easily digestible form. Iron is very necessary for our body. Eat properly and do not get sick.
Go online compiled by renowned scientists.

Active people can not do without meat. Which meat is healthier and in what cases? Why do doctors not recommend eating a lot of red meat? Read about all this in our article.

Red meat in culinary terminology refers to meat that has a red color in its raw form, compared with white meat. Beef, pork, lamb are considered "red", and chicken and rabbit are called "white." Veal also belongs to the "white" varieties, although some nutritionists call it simply light meat. Red meat is one of the richest sources of iron and high-grade protein. It also contains a lot of creatine, minerals such as zinc and phosphorus, and vitamins - nicotinic acid, vitamin B12, thiamine and riboflavin. Red meat is a rich source of alpha lipoic acid, a powerful antioxidant. However, regular consumption of red meat is unhealthy, largely due to saturated fat. This contributes to a significant increase in the risk of developing cancer, such as breast cancer, cancer of the stomach, bladder, and cardiovascular disease. Frequent consumption of red meat is also associated with bone loss, type 2 diabetes, hypertension and arthritis. According to the pyramid of healthy eating, it is recommended to eat red meat in moderation.

Pork   The most high-calorie and fatty (489 kcal per 100 g). For diet, it is better to use pork tenderloin and a shoulder blade. Pork is better not to eat with eczema due to the high content of fatty acids, and with cholecystitis and atherosclerosis, you can not eat pork fat.

Beef   This meat has a lot of iron, so it is useful for iron deficiency anemia. Too old beef is better not to eat for children and elderly people, it is absorbed worse.

Mutton   There is little cholesterol in lamb, but a lot of fluoride. It stimulates the pancreas. Young lamb is useful for children.

White meat

The meat of poultry, rabbit and veal are classified as "white" varieties. American scientists believe that white meat is healthier - it helps us maintain normal cholesterol, blood pressure, and boosts immunity. White meat contains a large amount of unsaturated fatty acids. 10-year studies have shown that those people who preferred to eat white meat were 11-16% less likely than others to get sick with diseases of the cardiovascular system.

Veal   Very gentle light meat of young cows is recommended as dietary food for those who suffer from various diseases of the gastrointestinal tract and for feeding young children.

Rabbit meat It is considered a valuable dietary product, it is 90% absorbed in our body (beef - only 60%). It is non-greasy, and at the same time contains a lot of microelements and vitamins, as well as 19 amino acids. It contains the most protein and unsaturated fatty acids compared to other types of meat. It never causes allergies.

Chicken   Light and tender, perfectly absorbed by the body, non-greasy. The greatest amount of fat is burned in the skin, so it is better not to eat it if you are on a diet. It contains a large amount of phosphorus (second only to seafood). Improves the work of the stomach. Chicken broth stimulates the production of gastric juice, therefore, it can be harmful with a stomach ulcer and duodenal ulcer.

Turkey   The most low-calorie, but at the same time very nutritious meat, contains little cholesterol, but a lot of minerals, vitamins (B2, B6, B12, PP), amino acids. The peculiarity of a turkey is that some of its parts are referred to as white meat, and some to red. Breasts and wings are considered white. Like a rabbit, it never causes allergies.