Health Hazards of Excessive Red Meat Intake

Red meat includes vitamins, minerals, and proteins. It is a healthy intake in your diet, it provides essential nutrients to muscle growth, energy production, and overall body but eating red meat regularly and unprepared meat like bacon, sausages, and salami can have negative aspects on your life. Here are some of the reasons why red meat is not good for your health. 

High Saturated fat content: 

Meat contains high levels of saturated fats. Which can increase the risk of high levels of cholesterol (LDL)  which can lead to heart disease and stroke. It can also increase the risk of high blood sugar levels. 

Red Meat Association with cancer: 

Eating too much red meat can increase the risk of cancer. Red meat is high in saturated fats which can increase the chances of diseases. Cooking meat at high flame or grilling and pan frying can increase the risk of cancer. It is safer to cook meat in low flame or slow cook meat and not to cook in open flame. 

Type 2 diabetes: 

Regular intake of red meat can be associated with a higher risk of developing type 2 diabetes. Due to the fats, cholesterol added preservations that are present in red meat it causes type 2 diabetes. 

Increased Inflammation: 

Red meat can increase the risk of chronic inflammation in the body. Chronic inflammation is a risk factor for arthritis, heart disease, and cancer.

Obesity: 

Red meat is calorie-dense and overconsumption can cause weight gain and increase the risk of other obesity illnesses. 

Kidney problems: 

Excessive intake of red meat causes kidney problems. Red meat has iron, and protein which can strain the kidneys with pre-existing kidney problems in individuals. 

Gut health concerns: 

In red meat, there is a chemical compound called L-carnitine, which can alter the risk of gut microbiota. L-carnitine also causes an increase in the bacteria that metabolize it, producing even greater amounts of the compound that causes arteriosclerosis – trimethylamine N-oxide (known as TMAO) which may lead to cardiac or circulatory system conditions such as a heart attack or stroke. It can also lead to a less diverse gut microbiome. 

Environmental Impact: 

It might not directly affect you, but it can cause an environmental impact on public health and have consequences like pollution and deforestation. 

Tips for a balanced diet: 

Moderation: 

Excessive meat can cause you severe problems you need to cut it down. Eat red meat for 2-3 times a week. 

Healthier choices:

 Opt for lean cuts like sirloin or tenderloin and avoid processed meats.

Cooking methods:

Make healthier cooking methods, cook meat in steaming, baking, or slow cooking. Don't use high flame, frying, or grilling to cook meat. 

Alternatives: 

You can also use alternatives such as beans, lentils, tofu, and nuts in your diet as protein sources.