This weeks Personal Trainer Nutrition Tip: Red MeatNeed another reason to cut back on the red meat? A recent study published in the Archives of Internal Medicine looked at over 545, 000 people (!) between the ages of 50 and 71, over a period of 10 years. It’s not news that a lot of red meat may be bad for your heart and cholesterol levels, but this study found that those who ate high amounts of red and processed meats had an increased risk of death from all causes, including cancer and heart disease. Interestingly, white meat was found to have the opposite effect, in that those who ate higher amounts of white meats such as chicken and turkey, appeared to have a decreased risk for premature death or developing cancer.
In this study, red meat was defined as beef, pork, and foods containing red meat (like chili or stew) or processed meats from red meat, like sausage and bacon. While white meat included chicken, turkey, fish and even processed meats from poultry, such as turkey bacon.
How much does red meat increase your risk?
The numbers are quite significant. Men who ate the most red meat had a 31% increased risk of dying of cancer or heart disease, and women have even higher risk, at 36%. Among women in the highest quintile of meat intake, that risk of death from heart disease was as high as 50%!!
So what exactly is “a lot” of meat?
Those who ate about 5 oz. of red meat a day were considered to be in the high intake category (that’s roughly the size of a small steak or a large hamburger). Less than 1oz per day was considered to be the least category.
“The researchers conclude that 11 per cent of deaths in men and 16 per cent of deaths in women could be prevented if people lowered their red meat intake to the level of those in the study who ate the least.”
Why is red meat more dangerous?
There are a couple of reasons:
1) saturated fat is highest in red meat, and has been linked to certain types of cancer.
2) High-temperature cooking can cause some cancer-causing compounds to form.
On the other hand, there are a few benefits to red meat. The main message here is – as usual – is “everything in moderation”.
by Kalev Personal Training Nutritionist – Janine Bolton (http://www.factorfictionnutritionblog.com)
Vancouver Personal Trainer – Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
