White meat or red meat? Which one is better for eating? Which one is more useful? Given the fact that the opinions of experts regarding these two types of meat differ, it is very difficult for the average consumer to decide which one should be preferred. In this article, we'll cover what you need to know about red and white meat in order to benefit from eating both.
The fact is that it is not so much the type of meat used that is important, but its quantity, as well as the method of preparation. Both white and red meat are good for the body, although the scales tilt in favor of white meat, and it is considered healthier, and red meat is rejected as unhealthy. What is the basis of this opinion, and what leads to the formation of such a significant gap in usefulness between white and red meat? Read on to learn about the health benefits of eating both red and white meat when properly prepared.
Difference, pros and cons
Let's start with the basics. The source of white meat is poultry, in particular chickens and turkeys, as well as fish (and other seafood). Rabbit meat is also considered white meat. White meat is called so because of its light color. Red meat, on the other hand, is lamb, beef, and pork. Duck meat, although it is meat poultry still applies to red meat. Red meat also gets its name from its rich, dark color. In fact, the lighter meat is called white, while the darker is called red.
All about red meat
Red meat is considered an excellent source of protein, riboflavin, iron, and thiamine. In addition, it is also a rich source of saturated fat and cholesterol, which not only causes weight gain, but can also be harmful to the heart if consumed in excess. This is why red meat is said to be unhealthy. In addition, recent studies show that eating red meat in unreasonable amounts can lead to the development of various kinds cancer. Another problem is that red meat is most often served in fried With large quantity additives such as cheese, french fries, mayonnaise and other similar foods, making it a cause of unhealthy weight gain. This is another reason for the negative reviews about red meat.
However, red meat lovers should be aware that eating lean red meat can reduce the risk of developing any of the aforementioned diseases. For example, a grilled burger patty made from lean ground beef, much healthier than a deep-fried fatty cutlet.
All about white meat
White meat is known to be lower in calories and an excellent source of essential unsaturated fats. Moreover, the protein contained in fish has been found to be extremely beneficial for everyone. And although there are no risks associated with eating white meat, nutritionists call it the poorest source of protein. Indeed, the amount of protein in it may be less than in red meat. This, however, does not mean that white meat is unhealthy. In fact, it is ideal for those who are trying to lose weight, reduce cholesterol levels in the body and lead a healthy lifestyle.
Like red meat, white meat should be consumed grilled, steamed, or boiled rather than fried in oil.
Frying in oil only adds calories and makes all attempts to lose weight and lead a healthy lifestyle futile. In conclusion, the importance of understanding that both red and white meat should be consumed in moderation. In addition, attention must be paid to how the meat is cooked. Red meat is not harmful if eaten in a lean form with others. useful products, such as fresh vegetables and fruits. A balanced diet is necessary for any product to benefit the body. Similarly, white meat is beneficial when eaten in moderation as part of a balanced diet. In general, you can use all the benefits of eating both red and white meat small quantities of both. Do not think that any of them are harmful or not useful. Both species have something to offer our body, and when used in reasonable quantities, they only bring benefits.
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- one of the richest sources of protein, as well as many vitamins and minerals.
But what kind of meat is healthier? White or red? And which meat is considered white and which is red?
You will find answers to these questions in our article.
red meat
In the first place - this is the turn of beef, pork, lamb and horse meat. Partially, rabbit meat also belongs to this type. Red meat includes legs of chickens, geese and ducks. Myoglobin, a special protein found in muscle tissue, gives the characteristic red color to the meat. In its own way, it is an analogue of hemoglobin in red blood cells. Myoglobin is responsible for the transport of oxygen in the skeletal muscles and in the heart muscle. Red meat is a complete source of protein and amino acids, without which our body cannot do.
1. Rich in B vitamins
B vitamins are a group of water-soluble vitamins that our body needs for normal growth, development and function. Allotted to them important role in brain function and nervous system in general, and their lack negatively affects our mental health. Also, a lack of B vitamins entails such consequences as acne, acne, sagging skin, brittle nails and hair, insomnia for no reason. That is, we can say that the vitamins of this group directly affect our appearance.
2. Source of iron
It is red meat that contains a large number of iron, which helps maintain the level of red blood cells, which in turn are important for the development of red blood cells. Iron is involved in blood formation. Iron deficiency is known to lead to anemia and problems of cardio-vascular system, therefore, it is important for the body to receive this precious element in order to avoid problems with health and general well-being. Women especially need iron during menstruation and postpartum recovery.
For athletes, meat is also a rich source of creatine. The more it is, the more oxygen is supplied to the muscles. Such meat is definitely recommended for children and adolescents who are still developing the body. The recommended iron intake for women is 18 mg per day and for men it is 8 mg.
3. Source of zinc
Zinc regulates immunity by participating in the synthesis of hormones of the main immune gland of the body - the thymus. The presence of the trace element zinc in the human body contributes to the normal development of bone tissue, stimulates cell growth and division, tissue regeneration, reproductive function, and brain development. It is known that approximately 30% of zinc a person receives from red meat and meat products nutrition. Zinc contributes not only to long life, but also helps to maintain youth and get rid of fatigue.
Harm of red meat
Often the product becomes harmful due to ignorance of the elementary rules for its use. Practical studies have also shown that red meats, eaten too often and uncontrolled, increase the risk of developing cancer by 12%. If you like red meat, you should eat its lean varieties. Try not to eat red meat every day. And choose The right way its preparation. Give up fried foods with appetizing golden crust and a high content of carcinogens in addition. As a result, you will significantly reduce all risks.
White meat
Meat is considered white low content myoglobin. White meat refers to chicken breast, turkey, rabbit meat. It is lighter, differs in taste and dietary qualities, it is easier and faster to digest. In addition, chicken meat contains a lot, compared to other types of meat, phosphorus and potassium.
1. Low calorie product
Despite the rich content of carbohydrates and proteins, white meat does not contain fats. That is why these products are used for diet food. People suffering various diseases cardiovascular system, they are prescribed to eat poultry meat. White meat is ideal for those who want to lose extra pounds and lower cholesterol. By lowering bad cholesterol, we enable the vessels to be elastic, and reduce the risk of stroke and atherosclerosis of cerebral vessels.
2. Antidepressant
White meat contains tryptophan. This amino acid is involved in the production of serotonin and melatonin - hormones that improve mood and relieve nervous tension. Protein and glutamine, contained in large quantities in chicken meat, improve the functioning of the nervous system. White meat also contains B vitamins, which are essential for normal metabolism. Vitamins B9 and B12 are considered especially important for pregnant women and nursing mothers - they contribute to the normal development of the fetus and support the well-being of the mother.
Harm of white meat
What does it say against white meat? First of all, it is worth noting that white chicken meat, compared to other types of meat, contains very little iron and magnesium - microelements that are necessary for normal blood formation. White meat, as the main source of nutrition, is not suitable for people engaged in heavy physical labor.
Another big disadvantage chicken meat is a skin containing a lot of adipose tissue. That is why, in order to minimize the harm of chicken meat, it is better to remove the skin before eating.
Meat is very useful and delicious product. It contains a relatively large amount of valuable protein, so it is recommended to use it regularly for people whose work activity is associated with increased physical activity. After reading today's article, you will find out the benefits of red meat.
What kind of meat is this?
Any average housewife knows about the existence of two types of this product. Meat can be red and white. The first group includes darker varieties, which contain a large amount of myoglobulin. This includes lamb, pork, beef and horse meat.
In addition, red varieties include all parts of bird carcasses, with the exception of the breast and wings. Therefore, it is not entirely correct to say that chicken, turkey, goose and duck have only white meat.
Beef
Having dealt with the question: “What is red meat?”, You need to pay attention to each individual variety. Beef contains a large amount of easily digestible protein, potassium, and magnesium. That's why regular use this product has beneficial effect on the condition of the musculoskeletal system. It is also considered a good source of vitamins C and A, which improve vision and normalize the functioning of the cardiovascular system. Plus, this type of meat is considered lean, and therefore suitable for those who are on a diet.
Despite all the above benefits, the abuse of beef can cause health problems. This product contains purine bases that accumulate in the body uric acid. In elevated concentrations, these substances provoke the development of osteochondrosis and gout.
For home use it is advisable to purchase only high-quality fresh meat of a rich red hue. It should have a delicate fibrous structure. Old meat is easily recognizable by its dark red color and the presence of films. Young beef may have a soft, cream-colored fat layer.
Pork
For those who have already figured out what kind of meat belongs to red meat, it will be interesting to know how useful different varieties. Pork is considered an excellent source of B vitamins. It contains a fairly large amount of protein, zinc and iron. Pork is also rich in phosphorus and magnesium. Therefore, regular use of this product contributes to the normalization of the cardiovascular system and lower blood cholesterol levels. High-quality meat has a dense elastic structure. It should have a light shade and a small fat layer.
Like any other red meat (this is what you can see a little higher), pork can cause severe allergies. This is due to the fact that it contains a high concentration of histamines. In addition, fatty pork should be excluded from the diet of people suffering from eczema and other skin diseases.
Mutton
This product contains a sufficient amount of valuable vitamins and minerals. It is rich in easily digestible protein, magnesium, phosphorus, potassium and iron. In addition, lamb contains a lot of calcium and fluorine, so it is advisable to give it to children. Regular consumption of this product helps to increase appetite, improve food digestibility and activate the pancreas.
For those who do not know which red meat is healthier, it will be interesting to know that lamb contains much less cholesterol than beef or pork. In addition, the use of this product significantly reduces the risk of developing diabetes and has a positive effect on teeth and bones. The composition of lamb contains the components necessary for hematopoiesis. And the iodine contained in it contributes to the normalization of functioning thyroid gland. It must be on the menu of the elderly and children.
"Red meat - what is it?" the reader will ask. The answer is: one that contains high concentrations of myoglobulin. Like any such product, lamb has a number of contraindications. It is desirable to completely exclude it from the diet of people suffering from diseases of the gallbladder, kidneys and liver. Also, it is not recommended to use it for gout, increased acidity and stomach ulcers.
Turkey
As mentioned above, the meat of this bird (except for the breast and wings) is red. It contains a lot of phosphorus. According to the content of this element, the turkey is practically not inferior to fish. It is considered an excellent source of B vitamins and PP. Thanks to high content selenium and magnesium, this product contributes to the normalization of the nervous system and prevents the development of cancer.
Turkey (which meat - white or red - we have already figured out) is rich in sodium. Therefore, it should be used with extreme caution for those who suffer from gout and kidney failure. As for hypertensive patients, it is advisable for them to use unsalted turkey.
In order not to harm your body, you need to purchase a high-quality and fresh product. It is advisable to buy it from well-known manufacturers or from trusted farmers who value a good reputation. This is the only way you can avoid buying steaks stuffed with hormonal drugs.
The world's leading nutritionists agree that this product should not be consumed daily. Having figured out which meat is considered red, you should remember that its average weekly rate should not exceed five hundred grams.
It is important that there is at least a one-day break between doses of this product. At this time, it is advisable to replace the meat with seafood, poultry or fish. Those who monitor their own health can be advised to stop eating fatty varieties. It is preferable to use this product in a baked, boiled or stewed form. Instead of frying the meat, you can cook it on the grill. In this case, you will reduce the amount of cholesterol that could enter the body.
Man has been eating meat throughout evolution, and digestive system well adapted to digest it. Some populations, such as the Maasai, consume much more red meat than the average Westerner and still enjoy good health.
However, the meat that we eat today is different from the meat that people used to eat in ancient times. Previously, animals wandered and fed on grass, insects and other natural foods. Their meat is different from the meat of animals that are born and raised on the farm and are given only grain feed, as well as growth-promoting hormones and antibiotics.
Nowadays, many meat products are subjected to extremely strong processing. They are smoked, salted, preservatives, nitrates and various chemicals are added to them.
When evaluating the impact of meat on health, it is important to understand that it can be very different. Different types of meat should be distinguished:
- Processed Meat: it is the meat of cows raised in the traditional way, which has undergone various processing methods. Examples are sausages and bacon.
- Regular red meat: such meat is not processed, but it is obtained from animals raised on the farm. This is meat, the color of which is red when raw. This includes lamb, beef, pork and some other types of meat.
- White meat: meat that becomes light in color after cooking. This includes poultry meat, such as chicken or turkey.
- Organic Meat from Meadow Grazing Cows: it is the meat of animals fed and grown in a natural organic way, without drugs and hormones. Chemicals are not added to such meat.
Most red meat studies, especially American ones, analyze meat from farm animals that are fed a grain diet.
Red meat is extremely nutritious
Red meat is one of the most It contains a large amount of vitamins, minerals, antioxidants and various other substances that have a strong positive effect on the body.
One hundred grams of raw ground beef with a fat content of 10% contains:
- B3 (niacin): 25% of recommended daily allowance
- B12 (cobalamin): 37% of the Recommended Daily Value (this vitamin is not found in plant foods)
- B6 (pyridoxine): 18% of the recommended daily allowance
- : 12% of the Recommended Daily Value (which is much better absorbed than plant-based iron)
- Zinc: 32% of the recommended daily allowance
- Selenium: 24% of the recommended daily allowance
- Many other vitamins and minerals in smaller amounts
This serving contains 176 calories, 20 grams of quality animal protein, and 10 grams of fat.
In addition, red meat is rich in important substances such as creatine and carnosine. Deficiencies in these nutrients are common in vegetarians and can impair muscle and brain function.
The meat of grass-fed animals is even more useful than the meat of grain-fed animals; it contains a large amount of heart-healthy omega-3 fatty acids, linoleic acid, more vitamins A and E.
Heart disease, diabetes and reduced life expectancy
The health effects of red meat have been well studied. However, most studies are so-called observational studies that aim to identify links, but not causes.
Some observational studies have shown cancer and reduced life expectancy. However, not all red meats have this effect.
A large review of 20 studies (1,218,380 total subjects) shows an association between processed meat and an increased risk of cardiovascular disease and diabetes, but no such data for unprocessed meat.
In the EPIC study, a very large observational study involving 448,568 people, eating processed meat increased the risk of reduced life expectancy, while unprocessed meat did not.
When it comes to the risk of heart disease, it is important to distinguish between processed and unprocessed meats because they have completely different effects on the body. Observational studies do show that there is a link between processed meat and an increased risk of early death and multiple diseases. But keep in mind that these studies have limitations. No definitive conclusions can be drawn from observational studies alone. The only objective way to identify cause and effect is through randomized controlled trials.
Does eating red meat really increase the risk of cancer?
Many observational studies show that there is a link between red meat and an increased risk of cancer. It is believed that the main type of such cancer is the fourth most common cancer in the world.
But meta-analyses, which take data from various studies, show that the risk of colon cancer is extremely low. According to one of the meta-analyses, the above association has a weak effect on men and no effect on women.
According to other studies, it does not increase at all because of the meat as such, but because of the harmful substances formed during its preparation.
Connection and cause are not the same
If you look deeper into this issue, you will see that all the studies hypothetically proving the harm of meat are observational. This type of research can only demonstrate a correlation or relationship between two indicators.
Such studies may tell us that people who eat large amounts of red meat are more likely to get sick, but they do not prove that meat per se is the cause.
One of the main problems with such studies is that they are burdened by so-called confounding factors. For example, people who frequently eat red meat are less health conscious, smoke more, drink alcohol more, consume more sugar, exercise less, and so on. And people who consciously approach the issue of health lead a slightly different lifestyle. And it is impossible to take into account all these factors.
Another disadvantage of observational studies is that they tend to be based on food frequency questionnaires in which people report what they ate.
Practical experiment: the effect of red meat on the body
Randomized controlled trials are the accepted standard method in science. In these trials, participants are randomly assigned to groups. For example, one group follows diet A, and the second - diet B. Specialists observe the participants and see which of the diets leads to a certain condition faster.
Several randomized controlled trials have directly examined the effects of red meat on the body. Some of them were aimed at identifying a link between red meat and the risk of heart disease.
One review of controlled trials shows that a moderate serving of red meat, even if eaten daily, does not have a major effect on heart disease risk factors such as blood lipids and blood pressure.
Another review shows that lean, unprocessed beef does not have a bad effect on blood lipids, unlike turkey or fish.
Being a rich source of protein, meat promotes muscle growth in people who exercise. A study of older women showed that eating 160 grams of red meat 6 days a week for 4 months accelerated muscle growth after strength training, which is not the case with pasta or rice, for example, and also reduced levels of the inflammatory marker IL-6.
It should be emphasized that all of these studies analyzed lean red meat. To date, no studies have been conducted with fatty red meat. However, there are many studies comparing high-fat and low-fat diets. In these studies, participants were required to eat less red and processed meats, as they are high in saturated fat.
Here are some more studies
The Women's Health Initiative conducted a study of 46,000 women. One group had to follow a low-fat diet, while the second continued to eat according to the standard Western tradition. Even after 7.5 years, the difference in weight between the groups was practically not observed (only 0.4 kg). There was no difference regarding heart disease or cancer.
One randomized controlled trial compared the Atkins diet (high in red meat) with the Ornish diet (a low-fat, vegetarian diet with no red meat). This study is called Weight Loss A to Z. After one year, results in weight loss and improvement in some important disease risk factors were better in the Atkins group.
There are a number of studies comparing a low-carb diet (high in red meat) with a low-fat diet (low in red meat). Their results suggest that low-carbohydrate diets are healthier and unprocessed red meat does not negatively affect the body, but rather even has a positive effect.
However, more research is needed to understand whether meat affects extreme conditions such as heart disease and cancer. It is also necessary to study the role of meat preparation methods and processing techniques.
Optimizing red meat
When meat is cooked at high temperatures, harmful substances can be released, namely heterocyclic amines (HCAs), polyaromatic hydrocarbons (PAHs) and advanced glycosylation end products (AGEs). These substances have been shown to cause cancer in animals. But this doesn't just apply to meat; other products can also release these substances during strong heat treatment.
To avoid exposure to harmful substances, follow these rules:
- Instead of frying or grilling meat, stew or steam it.
- Minimize exposure to high temperatures and never cook meat directly over a fire.
- Do not eat charred and/or sooty food. If the meat is charred, cut off the spoiled edges from it.
- Marinated meat with garlic, red wine, lemon juice or olive oil, it is possible to significantly reduce the formation of HCA.
- If you still have to fry the meat at a high temperature, turn it over more often so that it does not burn.
Many of us enjoy the taste of roasted or grilled meat. However, if you want to eat meat and benefit from it, it must be
Summarize
Aside from the terrifying sensationalist headlines, one might conclude that there is no well-established link between red meat and disease. We only have results from observational studies that summarize processed and unprocessed meats. In addition, these studies rely on food frequency questionnaires and do not take into account complex confounding factors. Observational studies give us only clues and are only useful for building theories.
Choose unprocessed, preferably organic, meat, cook it in gentle ways, and cut off the burnt edges, and then there will be no reason to worry. Properly cooked meat, most likely, will only benefit. It is extremely nutritious and rich in high-quality protein, as well as essential fats and minerals. Its various components have a positive effect on both the body and the brain.
American nutritionists, in particular researchers at the Harvard School of Public Health, as a result of long-term observation, came to the conclusion that the consumption of red meat can increase the risk of early death, and that red meat is sinful of all mortal sins: it provokes cancer, causes allergies, and great amount contains harmful fats. In a word: "heme iron", "myoglobin", "high-density lipoproteins" ... And salvation is in white meat.
Of course, the purine substances contained in red meat, saturated fat and the so-called "bad" cholesterol can really harm health, increase the risk of coronary heart disease. But! In case of consumption of a large amount of meat. And anyone. After all, all the aforementioned villains are contained not only in red.
In addition, preservatives used in the preparation of meat products can cause damage, as they can turn into carcinogens in the human body. And other chemical components can affect the development of heart disease, damaging, in particular, blood vessels, increase blood pressure (for example, sodium).
So, give up barbecue and grilled steaks, spit on the high amount of iron contained in red meat, on vitamin B12, which helps in building DNA and maintains nerve and blood cells in a normal state, on zinc, which protects immune system, on a protein that helps build bones and muscles, and go in orderly rows into vegetarians?
If you want, leave. After all, European scientists found one of the reasons for such excitement of American colleagues in meat fried to a hard crust. It turned out that it is in this crust, which is obtained during the preparation of barbecue adored by Americans, that contains a large amount of carcinogens. Regardless of whether the meat was white or red.
And if the legs do not go towards vegetarianism, calm down with the recommendations of nutritionists. The same American experts, for example, Christine A. Rosenbloom, a leading nutritionist and professor at Georgia State University, believe that “you don’t need to give up red meat, you just need to carefully select varieties and portions.” As for servings - eat meat no more than 500 g per week, avoid sausages, rolls, ham, bacon, hot dogs, sausages. As for the varieties - choose the most lean, trim the fat and skin, and periodically replace the meat with fruits, vegetables and whole grains.
Well, during barbecue and steak festivities, experts recommend using medium-strength heat or indirect fire, do not overcook meat, marinate (marinades reduce the formation of harmful heterocyclic amines), but without adding sugar, often turn over. You can also use the oven or microwave to pre-cooking meat or fish and only then fry them on the grill.
Well, now finally the answer to the main question.
White meat is chicken, turkey and other poultry (but only breasts and wings!), rabbit, veal and young beef (from animals no older than two years), lean pork tenderloin. Red meat is the legs of chickens, geese and ducks, beef (from adult cattle), lamb, fatty varieties pork. White meat contains less cholesterol and myoglobin than red meat. (For reference and conclusions: myoglobin is an iron-containing protein of muscle cells, which is responsible for the transport of oxygen in skeletal muscles and in the heart muscle. Its elevated level- the very first marker of myocardial infarction.)
In red meat, lean parts are most useful: for beef - loin, shoulder blade, filet mignon, flank pulp, for pork - middle parts for chops and cutlets, meat from rib bones.
