Is eating too much pork bad for you? Which is healthier, red meat or white meat? Huaxi doctors: Remember these 3 points when eating meat!

Meat-loving friends

Have you heard of red meat and white meat?

What are the differences in nutritional value between them?

What are the health effects?

Today, Dr. Huaxi will talk to you about

Red meat mainly refers to beef, lamb, pork, etc., as well as processed red meat such as hot dogs, bacon, sausages, etc. This type of meat looks red or pink.

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White meat mainly refers to poultry and seafood , such as chicken, duck, goose, fish, shrimp, shellfish, etc. This type of meat appears lighter in color.

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1

Meat quality

The muscle fibers of red meat are coarse and hard, while the muscle fibers of white meat are fine and delicate.

2

Fat Content

Red meat contains high saturated fat. Eating too much will have a great impact on blood lipids, reduce insulin sensitivity, and increase the risk of atherosclerosis and diabetes.

In contrast, the fat in white meat is mostly unsaturated fat, which is more beneficial for preventing cardiovascular and cerebrovascular diseases.

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3

Nutrient content

Red meat is high in iron, which helps prevent anemia, and rich in B vitamins, which are essential for maintaining the normal function of the nervous system.

White meat, especially aquatic products, are rich in minerals. Fish are extremely rich in zinc, which helps enhance immunity, promotes the absorption of vitamin A, and helps maintain vision.

Many domestic and foreign studies have shown that excessive intake of red meat may increase the risk of cardiovascular and cerebrovascular diseases and various cancers. In 2015, the World Health Organization classified red meat as a Class 2A carcinogen, which means "possible carcinogen."

Don’t panic! Eating red meat does not necessarily cause cancer. Class 2A carcinogens refer to substances that have been proven to cause cancer in animal experiments, but the evidence from human studies is relatively limited .

Eating too much red meat may increase the risk of obesity, abnormal blood lipids and cholesterol, and cardiovascular and cerebrovascular diseases.

Some friends may ask: "Is it okay to not eat red meat and only eat white meat?"

No, this can easily lead to iron deficiency in the body, which can lead to fatigue, dizziness, palpitations and iron deficiency anemia.

So how can we eat red meat and white meat more healthily?

Eat both red and white meat

Red meat and white meat each have their own advantages and disadvantages. Overall, it is recommended that you eat both red meat and white meat in your daily diet to maintain a diversified diet.

For people who want to reduce their saturated fat intake or reduce the risk of cardiovascular disease, they can appropriately reduce their red meat intake and increase the proportion of white meat and plant protein.

In addition to eating meat, you should also balance it with vegetables and whole grains.

Eat red meat and white meat in moderation

Whether it is red meat or white meat, excessive intake may have adverse effects on the body.

According to the recommendations of the Dietary Guidelines for Chinese Residents (2022):

Fish, poultry, eggs and lean meat should be consumed in moderation, an average of 120-200g per day;

It is best to eat fish twice a week or 300-500g, eggs 300-350g, and livestock and poultry meat 300-500g;

Eat less processed meat products;

· Prefer fish over fatty, smoked and cured meats.

Cooking method is important

Try to use less baking and frying cooking methods, and use more steaming and boiling methods.

You who are reading this article

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Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Fu Derun, Guo Wei. Which is better, red meat or white meat? [J]. Public Health, 2003(4):1.

[2] Zhang Hongwei. How to eat red meat and white meat[J]. Self-care, 2018(12):1.

[3] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022)[M]. Beijing: People's Medical Publishing House, 2022.04.

[4] Micha R , Michas G , Mozaffarian D .Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes – An Updated Review of the Evidence[J].Current Atherosclerosis Reports, 2012, 14(6):515-524.DOI:10.1007/s11883-012-0282-8.

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