Eating too much of this kind of meat can lead to cardiovascular disease and diabetes! Check whether you are eating it right?

Nowadays, cardiovascular disease can be regarded as the "number one killer" that affects our lifespan.

Data from 2019 show that 2 out of every 5 deaths in my country are caused by cardiovascular disease. Diabetes is also a high-risk factor for cardiovascular disease. Many people develop cardiovascular problems after contracting diabetes.

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A major "accomplice" of these two diseases is an unreasonable diet . Speaking of this, there is a "sad" food that everyone may eat every day that must be criticized - red meat !

How “sad” is red meat?

Many friends may ask: " What is red meat and what is white meat? " Simply put, red meat is the meat of "four-legged" animals, such as the meat of mammals such as pigs, cattle, and sheep ; white meat is poultry and aquatic products, such as chicken, duck, fish, and shrimp.

How "sad" is red meat? A study published in the European Journal of Heart Disease has the answer. The researchers analyzed 70 previous studies involving more than 6 million people and found that whether red meat is processed or not, eating too much will increase the risk of cardiovascular disease! Eating 100 grams of unprocessed red meat per day may increase the risk of cardiovascular disease by 11%; eating only 50 grams of processed red meat per day, the risk soars by 26%!

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In detail, unprocessed red meat has a greater impact on cardiovascular disease in men, but the impact is not so obvious in women. However, processed red meat is "equal", and eating 50 grams more per day will significantly increase the risk of cardiovascular disease in both men and women.

Moreover, the "harm list" of red meat does not end there. Eating 100 grams of unprocessed red meat every day increases the risk of type 2 diabetes by 27%, and the risk of gestational diabetes doubles! Eating 50 grams of processed red meat every day can increase the risk of type 2 diabetes by 44%.

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Can I still eat red meat?

Seeing this, many friends must be anxious: " Can we still eat red meat? " The answer is: unprocessed red meat can be eaten in moderation, and processed red meat should be eaten as little as possible. Red meat is classified as a Class 2A carcinogen by the International Agency for Research on Cancer, and processed meat is even a Class 1 carcinogen. But don't panic, the risk of cancer will only be prominent when it is consumed in large quantities and for a long time.

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How much is considered moderate? The Dietary Guidelines for Chinese Residents (2022) recommends that the weekly intake of livestock and poultry meat is 300-500 grams. The optimal dietary recommendations given by The Lancet are more specific, and each person should eat 18-27 grams of red meat per day, which is about the size of 1-2 fingers. You can usually replace some red meat with white meat, choose 2-3 days a week to eat red meat, and do not exceed 50 grams each time.

Some people worry that eating less red meat will lead to iron deficiency. In fact, if you have a balanced diet, including poultry, fish, eggs, soy and dark-colored foods, and eat fresh fruits and vegetables rich in vitamin C, people who are not iron-deficient can basically meet their iron needs. However, women have a high demand for iron and are more prone to iron deficiency anemia. They can eat some red meat, animal liver and blood tofu to supplement iron.