Does too much meat intake pose a health risk?

Dr. Sabah Ammar, a teacher at Helwan University's Faculty of Nursing, reviews some studies related to the risks of meat demand: I...


 Does too much meat intake pose a health risk?



Dr. Sabah Ammar, a teacher at Helwan University's Faculty of Nursing, reviews some studies related to the risks of meat demand: If you stop an ordinary person on the Egyptian street and ask him a simple question: What would you like to eat in your main meal?

The answer will certainly be a piece of cooked meat or grilled meat, and if you ask him about his second choice, the answer will be a piece of hamburger or shawarma. If you repeat the third question about his third choice, the answer will be chicken or fish. No matter how many times you repeat the question, you will not get an answer in that, for example, he wants to eat pulses.

But things must not go on like this. Where pulses are a major food in the system and because they are cheap they are described as food of the poor, so the inhabitants of the upper class, think about eating meat of various kinds and in fact red meat is a good source of iron and proteins while eating pulses leads to bloating With abdominal gases. However, if we think carefully about the usefulness of food and health, red meat is of undeserved importance while pulses are placed below their importance.

To assess food in terms of its importance and usefulness, we should analyze the nutrients for it. Compare a piece of high-protein "respectable" steak with "discarded pulses" containing good proteins. You'll find that 5 ounces (approximately 29 grams) of steak contains 300 calories, while a cup of beans contains 265 calories.

However, this steak contains 44 grams of protein, 120 mg of cholesterol and 12 grams of fat, mostly saturated fat. In contrast, a cup of beans contains 15 grams of protein, is cholesterol-free and contains no more than one gram of fat, which is the many unsaturated fats.

The steak does not contain carbohydrates and fiber, while beans contain 26 grams of complex carbohydrates and 15 grams of dietary fiber. Beans also contain more potassium and less sodium than steak. The contents of each iron are equal, but the human body is more efficient in absorbing iron from its animal sources. Finally, if you add the big difference in price between these two lunches to this comparison, you'll find that beans are the cheapest of the two foods compared to steak.

Although the figures on nutrients are important, they do not necessarily predict the impact of food on human health, as information about this important effect depends more on medical research than on chemical analyses. Fortunately, this research highlights the effects of these two types of food.

* Meat and mortality: In the Study of Food and Health at Harvard University, 545,663 cases were assessed between the ages of 50 and 70, 59% of whom were men.

In addition to determining the amount of meat intake of the study participants, the researchers also collected data on each participant's age, degree of education, marital status, family history of cancer, race, calorie intake, BMI, smoking and exercise. Sports, drinking alcohol, eating vitamins, eating fruits and vegetables.

The scientists evaluated three varieties of meat: red meat, which included beef and white meat, which included poultry and fish meat, industrially processed meat sat with sausage, and cold steaks.

It appeared that men who ate red meat more than others were 31% more likely to die than other men who ate less meat. More industrially processed meat intake led to a 16% increase in the number of deaths. The numbers of deaths from cancer and cardiovascular disease were shown to follow the same pattern of total mortality, and women were as affected by men. In contrast, eating large amounts of "white meat" in both sexes has reduced mortality rates.

These findings persisted even after scientists took into account healthy habits and other risk factors. The link between red meat and processing and the number of deaths has been shown to be very important and worthwhile because moderate amounts of meat have affected the death toll.

While this study linked red meat intake to cardiovascular mortality and cancer, a 2010 review study reported that eating large amounts of processed meat -- not untreated meat -- was associated with an increased risk of diabetes and heart disease. However, another Harvard study published in 2010 found that processed red meat as well as untreated meat increase the risk of colon cancer.

Scientists are still unsure why red meat affects colon cancer. One theory blames amines, chemicals generated while cooking meat at high temperatures. Preservatives found in processed meatmay also play their part, especially nitrates that raise concerns, because the body converts them into nitrosamines, a carcinogen.

And the important question here? Can I keep eating meat?
The answer is that there is no need to avoid red meat, but we have to pick it carefully, bring it appropriately, and eat it separately.

- Avoid the fatty pieces of red meat. Avoid eating rib meat, organ meat (liver, kidney), and processed meats.

- Choose lean meat, cut the fat from the meat and rule it out.

- Do not fry the meat, but distort it in the oven so that the fat drips. Get rid of the meat fat cooked in the broth.

- Cook the meat at 165°F (74°C), and do not burn.

How much meat can I eat? The American Institute for Cancer Research suggests eating no more than 300 grams per week, including a small amount of processed meat. I was struck one day when I saw a picture of President Obama's lunch with a very small piece of meat.

Meat was a luxury and a form of pride in weddings and seasons, for example in the areas of Upper Egypt and large families, and thus became a major food. Today we have to rethink their quantities and how they are prepared. Scientists have speculated that whole-fat meat and dairy products may contain small amounts of steroidal hormones as well as harmful contaminated chemicals, while vitamin-containing vegetables provide prevention.


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