What is red meat: types of product and recipes

Lately, red meat has gotten a bad rap because it contains higher amounts of saturated fat for our bodies than white meat.

Some nutritionists recommend not to abuse this meat and not eat it more than two or three times a week. This does not mean that we should abandon it completely.

Red meat is indeed richer in iron and some vitamins such as folic acid or vitamins B12, B1, B2 and B5. Let's look at what is considered red meat.

Beef

Beef has a rich taste. Beef has several benefits. Firstly, it is very rich in protein. By consuming just 100 grams of beef per day, we are likely to get almost half of our daily protein requirement. Which our body needs.

Beef also contains B vitamins and is rich in phosphorus, a mineral that is very important for intellectual development and bone formation.

Benefits and harms

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

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

If consumed incorrectly, red meat ceases to have a positive effect on the body. In this case, the negative sides of the product are revealed:

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

Beef

The animal from which the red meat comes depends on what nutrients the product contains. Beef should have a rich red color, a fibrous structure, and a soft, creamy fat layer. Pros and cons 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, because beef contains vitamins C and A.
• 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 and not give off an unpleasant mustiness. Elasticity, light shade and a small percentage of 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 and magnesium, which has a positive effect on the cardiovascular system and lowers cholesterol;
• contains 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 composition contains a concentration of histamines).

Mutton

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

• high content of calcium, fluorine, iron, magnesium leads to increased appetite, easy digestibility of food, active functioning of the pancreas, which makes it possible to give the product to a child;
• lower cholesterol content than in pork and beef;
• reducing the risk of diabetes;
• positive effect of thyroid function;
• red meat is suitable for the elderly and children, because... has a positive effect on hematopoiesis, teeth, hair and bones.

Turkey

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

• high phosphorus content, equal to fish proportions in red turkey;
• Red turkey contains vitamins B and PP;
• selenium and magnesium help normalize the nervous system and prevent the development of cancer;
• People with gout or kidney failure should avoid (or do so sparingly) red turkey meat due to its high sodium content;
• Hypertensive patients should consume this type of meat without salt.

Pork

It is difficult to distinguish pork from white or red meat. Pork is considered red when the animal is mature and white when the animal is young. Pork meat is the most consumed meat worldwide and has beneficial effects on our health.

Some of its cuts, such as pork loin and tenderloin, are low in fat. Typically, pork contains monounsaturated fatty acids (such as those found in olive oil) or polyunsaturated fatty acids (which protect the heart). Likewise, another benefit of pork is its Omega-3 contribution.

Correlation does not equal causation

If you look closely, almost all of the studies that claim to show that red meat is harmful are observational.

These types of studies can only demonstrate a correlation, or that two variables are related.

They can tell us that people who eat a lot of red meat are more likely to get sick, but they can't prove that red meat is the cause.

One of the main problems with such studies is that they are susceptible to various confounding factors.

For example, people who eat red meat are less health conscious and are more likely to smoke, drink heavily, eat more sugar, exercise less, etc.

People who care about their health behave differently, and it is impossible to correct all these factors.

Another problem with observational studies is that they are usually based on food frequency questionnaires, which require people to remember what they ate in the past.

It's always a bad idea to base decisions about your health solely on observational studies. There are many cases in history where randomized controlled trials ended with the exact opposite effect.

For example, the Nurses' Health Study once found that estrogen replacement therapy helped reduce heart disease in women. A randomized controlled trial later found that it actually increased the risk ().

Conclusion: Observational studies cannot be used to determine cause and effect. There are many contradictions in such studies, and better studies sometimes end up with the exact opposite effect.

Ox meat

An ox is a male cattle that has been castrated. Their meat has always been considered of higher quality than bovine meat, and therefore it is more expensive. In fact, the most valuable meat is that of a specific type of ox: the Kobe bull.

Ox meat should be red in color, firm, fatty, stringy and have a strong flavor. It is rich in potassium, phosphorus, magnesium and vitamin B12.

A look at some randomized controlled trials

Randomized controlled trials are the gold standard of science.

In these studies, people are randomly assigned to groups. For example, one group follows diet A and another group follows diet B.

Researchers then follow people and see which diet is more likely to lead to a particular outcome.

Few randomized controlled trials have directly examined the health effects of red meat.

Several studies have examined the effects of red meat on risk factors for heart disease.

One review of controlled studies concluded that eating half or more of a serving of red meat daily does not have a negative effect on heart disease risk factors such as blood lipids and blood pressure ().

Another review found that lean, unprocessed beef had no negative effects on people's blood lipids compared to poultry or fish ().

Red meat, being a rich source of protein, also promotes muscle growth in people doing strength training.

A study in older women found that eating 160 grams of red meat six days a week for four months improved muscle growth from strength training compared to pasta or rice ().

Red meat also reduces levels of the inflammatory marker IL-6 ().

Keep in mind that all of these studies looked at lean red meat. To date, there are no studies examining the health effects of fatty red meat.

However, there are many studies that compare high-fat diets and low-fat diets.

The main goal of these studies is to reduce saturated fat, which means that people participating in them should eat less red and processed meat, which are high in saturated fat.

The Women's Health Initiative study included more than 46,000 women. One group was advised to eat a low-fat diet, while the other group continued to eat a standard Western diet.

After 7.5 years, there was almost no difference in weight between the groups (only 1 lb/0.4 kg). There was also no difference in the incidence of 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 without red meat). This is called the A to Z Weight Loss Study ().

After a year, the Atkins group lost more weight and improved some of the most important disease risk factors.

Many other studies have compared low-carb (high red meat) and low-fat (low red meat) diets. In these studies, low-carb diets lead to much better health outcomes (,,).

Taken together, these studies suggest that unprocessed red meat has no harmful health effects and may even have benefits.

However, more research is needed to examine whether it has an impact on hard endpoints such as heart disease and cancer. The role of preparation methods and processing technologies also requires further study.

Conclusion: Several randomized controlled trials show that consuming unprocessed red meat has no negative health effects. It may even have benefits.

Horse or foal meat

This meat is not popular, so it is difficult to get it in butcher shops. Although in some cities and regions there are specialized stores.

Despite its bad reputation, some experts say horse meat is leaner and contains more iron and protein than other red meats. In addition, its taste is very pleasant.

Recommendations for eating red meat

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 have positive qualities. It is worth finding out whether the animal was sick, whether the product contains antibiotics and hormones. You need to buy red meat from a supplier you are confident in, and also check how fresh and natural the product is in appearance.
2. Moderation. Regular, daily and long-term consumption of red meat can lead to excess and reverse the expected positive results. The product norm per week is 0.3 kg every other day. You should alternate with fish, vegetables, and poultry.
3. Refusal of excess cholesterol. Fat should be removed; it is better to choose a lean product. Processed fried food (the crust of which accumulates carcinogens) should be replaced with grilled food.
4. Refusal of ready-made products. It is better to give preference to a whole piece or minced meat than to sausages and sausages from the store. The last products can be prepared independently.
5. Cholesterol check. A visit to the doctor once a year will help you adjust your diet and track your indicators.
6. Supporting proper nutrition. All of the listed nuances will work if the diet is correctly and purely adjusted by a diet that does not contain harmful foods.

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Poultry: ducks and geese

Although some types of poultry, such as chicken, are considered white meat, these two types have traditionally been included in the red meat list. We are talking about two species - ducks and geese.

These two types of meat have a strong and persistent flavor and are associated with French cuisine. These benefits of duck are essential amino acids, vitamins or minerals in group B. Such as iron, zinc or phosphate.

Today's meat is not what it used to be

Humans have eaten meat throughout evolution, and their digestive systems are well suited to it.

Traditional peoples such as the Maasai ate much more red meat than the average Westerner and remained in excellent health.

However, the meat consumed today is different from the meat people ate in the past. Once upon a time, animals roamed freely and ate grass, insects, or other foods that were natural to them.

Imagine a wild cow in a field 10,000 years ago, wandering around the field and munching on grass and other edible plants.

The meat of this animal is different from the meat that comes from a cow that was born and raised in a factory fed a grain-based diet loaded with growth-promoting hormones and antibiotics.

Today, some meat products are highly processed after slaughter. They are smoked, dried, then treated with nitrates, preservatives and various chemicals.

Therefore, it is very important to distinguish between different types of meat:

• Processed meats: These products typically come from conventionally raised cows that are then subjected to various processing methods. Examples include sausages and bacon.
• Regular Red Meat: Regular red meat is not highly processed, but the cows are usually raised in factory farms. Raw red meat is defined as red meat. This includes lamb, beef, pork and some other types of meat.
• White Meat: When cooked, white meat is defined as white meat. It includes poultry meats such as chicken and turkey.
• Organic Grass-Fed Meat: This meat comes from animals that have been fed naturally and raised organically, without drugs or hormones. They also do not contain any artificial chemicals.

When studying the health effects of meat, it is important to understand that not all meat is created equal.

Many studies of red meat, especially those conducted in the United States, primarily look at meat from factory-farmed animals fed a grain diet.

Conclusion: It is important to distinguish between different types of meat. For example, grass-fed and organic meats are nutritionally different from processed meats raised on factory farms.

Lamb meat

Lamb is much more popular than goat meat, and although they are similar, they are from different animals. A lamb is a young sheep. Lamb is part of the past of many European and Mediterranean cuisines.

You can prepare lamb in tagine or couscous, as well as Christmas lamb ribs with red wine sauce or roasted lamb back with pepper. Lamb has all the benefits of red meat and is also rich in minerals.

Red Meat Recipes

Famous chefs offer many delicious and original dishes. One of them is beef in red wine. Try this quick recipe one day. so that later you can delight your guests and household members. Nourishing and low-calorie, quick and not so difficult - the advantages of this main dish are obvious for experienced housewives and beginners.

• Time: 1 hour 20 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 207 kcal per 100 g.
• Purpose: family lunch, dinner.
• Cuisine: European.
• Difficulty: easy.

In order for beef to be tender, it needs to be cooked longer than, for example, pork. The dish in red wine will turn out tender 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 skimp on alcohol: red meat may not turn out as creamy and tasty.

Ingredients:

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

Cooking method:

1. Rinse the 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 infuse in a cool place, covered, for a period of 30 minutes to 12 hours.
3. When the product is marinated, heat a frying pan with vegetable oil, add beef, fry over medium heat on both sides.
4. Add onion half rings and add to beef.
5. Pour wine into the vegetables fried until golden brown, turn up the heat, wait until the liquid evaporates.
6. Pour in the wine, reduce the heat to low, and wait until 2/3 of the liquid boils away.
7. The dish is served with a side dish.

Another option is pork chakhokhbili. The originality of the dish is proven by the experience of housewives and cooks, and the simplicity of the Georgian version will conquer everyone. This kushanbe is best prepared in the summer, when there are real aromatic tomatoes and herbs on store shelves. The ease of preparation will appeal to everyone without exception.

• Time: 60 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 256 kcal.
• Purpose: lunch, dinner.
• Cuisine: Caucasian (Georgian).
• Difficulty: easy.

To prepare the Georgian dish Chakhokhbili, red chicken meat is initially used, but non-classical preparation options are possible, for example, pork. It’s easy to prepare a stew with vegetables; it doesn’t take much time, and you can delight your guests and family members with its taste at dinner. The pork is tender and melts in your mouth. You can serve it with hot 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;
• traditional seasoning khmeli-suneli - to taste.

Cooking method:

1. Place the washed red meat, separated from excess fat, into a heated cauldron or frying pan with a thick bottom and vegetable oil.
2. When the red meat begins to release juice, it should be drained.
3. Cut tomatoes and onions into large half rings, add to cooked red meat, simmer for 15-20 minutes.
4. Chop the herbs and garlic and add to the dish with the pork.
5. Boil for 2 minutes, turn off the heat, cover the dish with a lid and let simmer.

Recommended lean meat intake per week

Nutritionists recommend eating lean meat 1-3 times a week, 50-100 grams. But if you are a vegetarian or vegan, you need to replace animal products with plant-based protein foods. Each person's needs are unique. While some people feel great eating a well-balanced vegetarian diet, others cannot do without meat. Animal products provide the body with large amounts of absorbable vitamin B12, iron and calcium. Therefore, people who choose not to consume meat should ensure adequate intake of these essential nutrients. Consult a registered dietitian or nutritionist regarding your individual needs.

Admission Tips

There are several rules for healthy meat consumption:

1. Using gentle cooking methods. Preference should be given to stewing, boiling, steaming or baking in the oven. Eating fried red meat should be limited or avoided altogether.
2. Refusal of vegetable oils. If it is impossible to refuse fried meat, you should limit the use of vegetable oils, which, after thermal exposure, negatively affect the incidence of cancer. It is recommended to give preference to pans with a non-stick coating.
3. Combination with vegetables and fruits. Any plant-based dishes reduce the carcinogenic properties of meat products. The most valuable in this regard are representatives of the Cruciferous family (cabbage, broccoli, arugula, spinach, turnips, kohlrabi).
4. Avoid processed meats. Sausages, sausages, marinated, dried, smoked meat do not bring significant benefits to the body, but on the contrary, have a negative effect, as they contain a lot of fats, flavors and other additives. The concentration of essential vitamins is extremely low.
5. Rationing of admission. Such meat is rich in fats, which, if taken uncontrolled, significantly increase the energy value of the diet and increase the risk of obesity.
6. Pair with some drinks. It has been proven that eating meat with coffee or red wine significantly reduces the carcinogenic effect.
7. Manufacturer's choice. It should be remembered that any animals on farms require careful monitoring, otherwise they can serve as sources of parasites. It is also recommended to give preference to meat from animals that were not raised with antibacterial and hormonal drugs.

Following simple rules of consumption and selection can significantly reduce the negative properties of meat.

How to prevent risks

In 2022, scientists reported several mechanisms for the mutagenic effects of meat consumption had been identified, but it is unclear what causes cancer in humans. A measure that is safe and protective against cancer is also unknown.

Interaction of iron with nitrates in the body

N-nitroso compounds (NOCs) are found in processed red meat. NOCs are formed endogenously in the body from nitrite and nitrate. When a person consumes this product, the iron contained in it acts as a catalyst for the formation of N-nitroso compounds.

They can potentially damage the intestinal lining and initiate cell regeneration - this can lead to DNA breakdown over time. Unprocessed red meat has a less direct impact on intestinal damage because the chemicals in it speed up the formation of NOCs.

What you can do about it: Gut damage caused by NOCs can be reduced or eliminated if meat is consumed with green vegetables. This is because vegetables contain chlorophyll and vitamin C, which prevent the formation of NOCs.

Other foods high in vitamin C should also reduce damage, although simply limiting or abstaining from red meat is the best option.

Cooking methods and cancer

When a person cooks meat at high temperatures, such as in a frying pan or grill over an open fire, certain chemicals are created in the meat. These chemicals, called heterocyclic amines and polycyclic aromatic hydrocarbons, can cause changes in DNA that lead to cancer.

Exposure to these chemicals can cause cancer in animals, but experts don't know for sure that it also occurs in humans.

The National Cancer Institute says people can reduce their exposure to these chemicals in the following ways:

• Do not cook meat, including white meat, over an open flame or on a very hot metal surface.
• You should precook the meat in the microwave to reduce the time it takes to cook it over high heat.
• You should turn the meat regularly
• You should not eat charred parts of meat

Eating antioxidant-rich vegetables such as dark, leafy green vegetables along with cooked meats is another good way to support your body.

Pro: Supports men's and women's health

Selenium, an antioxidant found in red meat, plays an important role in the formation and development of healthy ovarian follicles. However, selenium is useful not only for women, but also for men: it increases the concentration of sperm in the seminal fluid and increases their motility. It is not without reason that since time immemorial, married couples have been advised to introduce more red meat into their diet before conception.

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