What happens when you eat meat every day?

Meat is a rich source of protein and vitamins and minerals, but you should not eat too much to avoid missing out on other essential food groups such as fruits, vegetables and grains.

Meat comes from animal muscles and tissues, including organs such as liver and heart. The United States Department of Agriculture (USDA) defines meat more narrowly, excluding fish, poultry, and game. Meat is commonly known as red meat, such as beef and pork, or white meat, such as chicken and turkey.

Meat is a source of high-quality protein, which helps build and repair tissues in the body. It is also rich in important nutrients such as iron and zinc. However, eating meat every day can have both health benefits and risks, depending on the type of meat and the amount consumed.

Benefits of eating meat every day

Meat is an excellent source of high-quality protein. It contains all the essential amino acids that the body can only get from food. Amino acids are the building blocks of protein and are necessary for muscle repair, tissue growth and overall health. Meat protein also has a high biological value, meaning that the body can use a large portion of the protein in meat to meet its needs.

Meat also provides important vitamins and minerals. Meat is a major source of iron, a mineral needed to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is essential for healthy muscles, bone marrow, and organ function. The body also needs iron to produce certain hormones.

Meat is a rich source of zinc, an essential mineral that supports the immune system, aids in cell growth and repair, helps heal wounds, and plays a role in carbohydrate metabolism. Zinc is also important for the senses of smell and taste.

Meat is also rich in B vitamins. These vitamins are essential for the body to convert food into energy. They also help form red blood cells.

Risks of eating meat every day

Eating too much of any food or food group, including meat, is not recommended. Dietary guidelines and health professionals emphasize a balanced diet with variety to avoid missing out on other essential food groups such as fruits, vegetables and grains. It is also important to include different sources of protein, such as fish and plant proteins.

Some studies have shown that eating too much red meat or processed meat can increase the risk of cancer. Eating less than 50g of red meat a day can reduce the risk of cancers such as prostate cancer, breast cancer or colorectal cancer.

Red meat also contains more environmental pollutants than white meat (poultry). These are found in fat, so choose lean meats and combine protein sources to avoid eating too much red meat in your daily meals.

Eating large amounts of meat can also have a major impact on the environment. Research shows that meat-heavy diets have the highest carbon footprint. Conversely, plant-based diets, such as vegetarian and vegan diets, have the lowest environmental impact.

Meat is nutritious but you shouldn't eat too much. Photo: Pexels

How much meat should I eat per day?

While there are no specific guidelines for how much meat you should eat, there are guidelines for how much protein you should consume. Recommendations vary based on factors such as age, weight, activity level, and health status.

Protein is important to prevent muscle loss as you age. For healthy adults, the recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight. This is the minimum to avoid protein deficiency. However, experts recommend eating 1.2 grams per kilogram to reduce muscle loss as you age. Protein should make up 10-35% of your daily calories, depending on your lifestyle and needs.

While getting enough protein is important, it's also important to keep track of portion sizes. This leaves room for other foods in your diet so you get a variety of nutrients to support your overall health.

The US Dietary Guidelines also recommend eating a mix of protein-rich foods, including plant proteins like beans and soy products. These plant proteins provide phytochemicals (healthy plant compounds) and nutrients like fiber that are not found in meat.

Which meat should I choose?

The Dietary Guidelines for Americans recommend choosing lean meat sources for a healthy diet. Lean meats are lower in saturated fat than fatty meats. Eating too much saturated fat can raise cholesterol and increase the risk of heart disease. Red meats such as beef, pork, and lamb are often higher in saturated fat than skinless chicken or fish.

You can still include red meat in a healthy diet by choosing lean cuts.

Tips for eating meat

To ensure meat is a healthy part of your diet, manage your portion sizes and be careful about the types of meat you eat.

Eating a balanced diet with a variety of protein sources, including plant-based options, can help you get the nutrients you need without going overboard on meat.

Choose lean meats to reduce unhealthy fats, trim visible fat before cooking, control portion sizes (about 3-4 oz), choose healthy cooking methods, and balance with plant proteins (beans, lentils, tofu, and quinoa).

Source vnexpress (According to Health)

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