Do I Need To Give Up Red Meat?
(BlackDoctor.org) — 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. Following are some answers about disease risk, health benefits, and what role red meat should play in the diet.
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.
A recent study of more than a half-million older Americans concluded that people who ate the most red meat and processed meat over a 10-year-period were likely to die sooner than those who ate smaller amounts. Those who ate about 4 ounces of red meat a day were more likely to die of cancer or heart disease than those who ate the least, about a half-ounce a day. The meat industry contends there is no link between red meat, processed meats, and cancer, and says that lean red meat fits into a heart-healthy diet.
But many studies have found similar links. Another one that followed more than 72,000 women for 18 years found that those who ate a Western-style diet high in red and processed meats, desserts, refined grains, and French fries had an increased risk of heart disease, cancer, and death from other causes. The connection between consumption of red and processed meats and cancer, particularly colorectal cancer, is very consistent.
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 also provides protein, which helps build bones and muscles.
4. Is pork a red meat or a white meat?
It’s a red meat, according to the U.S. Department of Agriculture. 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. Most nutritionists suggest focusing on sensible portion sizes and lean red meat cuts, for those who choose to eat it.
Ask yourself these questions:
• Are you taking in more calories than you’re burning off?
• Is red meat crowding out foods such as fruits, vegetables, and whole grains?
Government guidelines suggest 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 fast food burger.
Try to eat no more than 18 ounces of cooked red meat a week. You should avoid all processed meats, such as sausage, deli meats, ham, bacon, hot dogs, and sausages, as research shows an increased risk of colon cancer from consumption.
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. What are the criteria for a lean cut of red meat?
Meats can be labeled as lean if a 3-ounce serving contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.
If you’re buying beef, check the U.S. Department of Agriculture grading, too. Beef labeled “prime” is the top grade but is also highest in fat, with marbling, tiny bits of fat within the muscle, adding flavor and tenderness. Most supermarkets sell beef that is graded as “choice” or “select.” For the leanest red meat, look for a select grade.
8. 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.
9. 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).
10. How can you reduce potential cancer-causing compounds when grilling?
Several steps help prevent these compounds from forming or reduce your exposure to them.
• 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.
Can Fruit Really Prevent Fibroids?
According to a new study, women who ate two or more servings of fresh fruit per day were less likely to develop uterine fibroids than those who didn’t.
“Our study suggests that uterine fibroids can now be added to the list of potential health outcomes for which increased fruit and vegetable intake might be beneficial,” lead researcher Lauren Wise, an associate professor of epidemiology at the Boston University School of Public Health, told Reuters.
About 70 percent of women develop fibroids at some point in their lives, but African-American women are up to three times more likely to get them. The non-cancerous growths often have no symptoms, but they can be painful, affect menstrual periods, and, in some cases, cause fertility problems or make it difficult for women to carry a pregnancy to full term.
The study, which was published in the December 2011 edition of the American Journal of Clinical Nutrition, analyzed data from more than 22,500 African-American women gathered by the Black Women’s Health Study.
The data, which tracked the habits and medical diagnoses of those women for 12 years, showed that women who ate four or more servings of fruits and vegetables every day were 10 percent less likely to get fibroids than women who ate less than one helping of fruits and vegetables each day. But after taking a closer look at the data, researchers discovered that the biggest benefit came from eating fresh fruit: Women who ate two or more servings per day were 11 percent less likely to be diagnosed with fibroids than women who ate less than two servings a week.
The amount of vitamin C, vitamin E, folate, and fiber that the women ate didn’t affect their risk of getting fibroids, Reuters reported. Getting more vitamin A-it’s also found in some dairy products-could be the key, but researchers aren’t sure what, exactly, made fruit so good at protecting women against the painful uterine growths.
“Although this doesn’t prove that if you change your diet you may be able to change your risk of fibroids, it does appear that there is some association between diet and fibroids.” Elizabeth Stewart, who studies fibroids at the Mayo Clinic, told Reuters.