According to the American Heart Association, eating red meat at least twice a week increases the risk of heart disease. It may seem like a small amount of red meat can be beneficial, but if you want to reap the health benefits of red meat without the risks, you need to eat the right amount.
Although iron deficiency is most commonly associated with women, men are also susceptible to this nutritional deficiency. 1 in 4 men age 20 and older have low iron levels.
What Are Red Meat Health Benefits?
If you’re trying to build muscle mass while cutting calories, consider eating some red meat. According to recent studies, regularly eating red meat boosts the amount of iron you absorb from food. The iron helps give you energy, so if you’re trying to pack on a bit of muscle, eating a little bit of beef a week might be a smart way to go. But before you start adding more red meat to your diet, it’s important to note that too much can lead to lower iron absorption from other sources. For example, if you’re getting enough iron from other foods, including leafy greens, beans, and fortified cereals, you shouldn’t need red meat to get enough iron in your diet.
The main thing you need to know about red meat is that it has lots of protein and iron. Proteins help keep your body strong, and iron helps transport oxygen through your body. Iron also allows you to produce red blood cells. That’s why a diet high in iron is good for your health. Red meat also contains iron, zinc, and calcium. Your immune system gets a boost from all these vitamins and minerals.
Most red meat is low in saturated fat, cholesterol, and calories. It is because it’s primarily lean meat.
Lean meats include poultry, seafood, lamb, veal, goat, wild game, rabbit, and even beef. Lean meats are good for your heart, as they are high in healthy fats and low in saturated fat.
Overload of Red Meat Can Be Dangerous
The researchers found that people who ate the highest amounts of red meat had lower hemoglobin levels than those who consumed the least. Hemoglobin is a protein that makes a red substance in the blood. A deficiency of this protein could lead to anemia. Anemia, in turn, increases the risk of heart disease, high blood pressure, cancer, depression, and overall mortality. However, there is also evidence to suggest that too much red meat may lead to obesity.
There are health effects of consuming too much meat, such as the effects on cholesterol levels, which also link to heart disease. Too much red meat leads to an overabundance of insulin, which causes spikes in blood sugar and the feeling of being tired. When you eat a ton of red meat, you’ll likely feel exhausted, which will cause you to have trouble sleeping and could lead to overeating.
We often assume that eating red meat is safe, but this isn’t necessarily true. Here are three reasons: First, the meat quality is low. Second, animals raised for food are generally confined to small spaces, which increases the likelihood of disease. And third, cattle that are limited to small areas may develop stomach ulcers that lead to gastrointestinal disorders like gastroenteritis.
All Red Meat Are Not Equally Beneficial?
When we talk about red meat, we mean the consumption of large amounts of beef, lamb, or game meat (for instance, venison, buffalo, elk, and deer). However, they contain higher amounts of saturated fats, which increase cholesterol. Meanwhile, poultry and fish are better choices because they have fewer calories but similar amounts of protein and high levels of healthy unsaturated fats.
But eating red meat is sometimes good—the type of meat matters. In general, grass-fed meats and wild-caught seafood contain less cholesterol than conventionally raised meats.
What Is The Safe Way Of Eating Red Meat?
People who choose to eat red meat need to watch their portions. So, we have established that red meat can be part of a healthy diet. However, in most cases, a more nutritious option is to consume chicken, fish, soy, or beans. Many people get turned off from eating meat because they assume it’s unhealthy. However, the truth is, eating meat can be a precious part of a healthy diet if consumed in moderation and the right amounts.
There’s nothing wrong with eating red meat; just that there are many different ways of cooking it. Beef burgers and steak are the only ones that I can eat raw without getting sick. You should cook the rest. If you’re a vegetarian, you can still enjoy red meat.
We first need to define what ‘safe’ means to you, your family, and your friends. There are a lot of conflicting views on what the ‘safe’ amount of red meat consumption is. Many say it’s 3-4 servings per week. Others say 5-6 servings per week. Others say even more.
Some experts say no more than 6 ounces of processed red meat daily.
What Should Be the Usage Limit If You Have Iron Deficiency?
Red meat is an excellent source of iron. But overeating of it can be harmful to your health. Here’s how much red meat you should eat every week for iron. Most adults need around 14 grams of iron daily, or 56 grams weekly. The recommended daily iron intake is 11 mg for adult women, although women need more than men. The amount for pregnant women is 25 mg. Red meat is very rich in iron. For the majority of us, the easiest way to get this is by eating three to four servings of red meat a week.
You need about 18 mg of iron per day if you’re under 30 and about 8 mg daily if you’re over 60. Women generally have a lower iron requirement than men. Men should also be aware of iron overload, a condition caused by too much iron intake.
If you have iron deficiency, it’s not the iron that causes the problem but rather the lack of it. It’s a condition called anemia. There are many possible causes, including poor diet (lack of foods rich in iron), poor absorption of iron from the stomach, stress, medications that can cause bone loss, certain cancers, and menstruation. The critical thing to remember is that iron deficiency is preventable, so if you’re a woman concerned about low iron, talk to your doctor about the best ways to raise your levels.
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Red Meat Effects On Gut Health
So why does the type of meat you eat affect your gut health? Well, it’s because of a couple of things. First, our guts contain 100 trillion bacteria and other microorganisms, and we have many of those bacteria in our guts. Roughly 400 million bacteria live in a gram of normal human feces. The average adult has up to 150 different species of bacteria living in their colon. When those numbers are multiplied by the amount of meat consumed, the impact on your gut bacteria becomes significant.
The second reason is that meat is a concentrated source of protein. You don’t need a lot of protein in your diet for optimal health, but too much protein can increase the risk of certain types of cancer. It also makes your blood more alkaline. So what about the third reason? That’s because some meats, like chicken and beef, contain more fat than others. You’ll find that the higher the fat content, the better your gut bacteria will be. It is why you want to stick to lean cuts of meat.
Red meat is generally bad for gut health. Studies have shown that when red meat is eaten, our bodies produce higher levels of the protein Lactobacillus (Lb), which usually helps us digest food but causes flatulence in excessive quantities.
In conclusion, To add iron into your diet, you need to eat a minimum of 2-3 servings of red meat each week. The average adult woman needs around 15-25g of iron daily. It varies depending on the stage of her menstrual cycle and whether she is pregnant or not. So, women should aim to consume 30-50mg of iron daily and approximately 4-7g of red meat. Men need 10-15mg of iron per day. To obtain this amount of iron, you would need around 0.5-1.0lb of beef or other red meat per week.
But we now know that you don’t need to eat red meat to get your daily dose of iron. You can get it from foods like fortified cereals, beans, dark leafy greens, and dairy. You may also want to consider eating other types of meat because white meat (chicken and fish) also have higher levels of iron than red meat.