Fried chicken, porterhouse steaks, pork chops: so delicious! The smell and taste of meat can be alluring, and if you are like many Americans, you love eating all varieties of it. Based on a scholarly article printed in the Archives of Internal Medicine, Forbes magazine estimates Americans spend about $142 billion dollars each year on meat at grocery stores and restaurants. But is eating meat every day, several times a day, good for you?
Researchers who studied the eating habits of more than half a million people over a 10-year period believe overeating meat can be hazardous to your health, according to a study published in the Archives of Internal Medicine. More specifically, eating too much meat can increase the chances of cancer and diabetes. Other diseases and illnesses that can be caused or worsened by eating meat are gout, arthritis and heart disease.
What happens when you eat meat?
When you take that first bite out of a filet mignon, experts cannot agree on how long it takes the average person to digest it. While some say it takes only four to six hours, others state that it takes nearly 72 hours to digest meat.
Though widely debated regarding the average time it takes for a human to digest meat, it is common knowledge that proteins are harder to break down than simple sugars, like those found in fruit. Because the process to break down proteins takes longer, an amount of usable protein is available for an extended amount of time as well. And because of that, the average person stays energized longer, according to Healthy Eating. For this reason, many athletes choose a diet high in protein. Hence, the more active you are, the more meat you may be eating.
However, if you are not storing energy for lengthy and intense exertion, like an athlete, then your body is not burning the excess fat, cholesterol and calories in meat. Meat is slowest to digest, so eating too much of it can increase your chance of weight gain.
So how much meat is too much?
While we may recognize the importance of a protein-rich diet, it is easy to overestimate how much meat we should eat. Researchers recommend that adults eat about eight grams of protein for every 20 pounds in body weight per day. That’s about 50 grams of protein for an average adult woman and 65 grams of protein for average adult men. Fifty-five grams of protein equals about two ounces of meat, which is about the size of a medium pork chop, hamburger patty, or a chicken breast. If you are eating more than two ounces of meat per day you are probably eating too much meat for your activity level.
Who carries around a scale to keep track of the amount of meat you consume? No one. So how can you tell if you are eating too much meat? In an article published by CNN, doctors and researchers recommend cutting your meat consumption to less than two to three servings per week. This practice suggests that you could lessen your chances of early death by 20 percent. Which means you might consider replacing your nightly chicken, pork or beef main course with a vegetarian option three times or more a week.
How can you watch meat intake?
As mentioned, the best thing to do to control your meat intake is to reduce what you eat per day. However, there are other tactics that can help lessen your meat intake and avoid meats that have high risk factors. For example, cutting back on processed meats like hot dogs and cold cuts is a tip that Forbes magazine highly recommends. It is suspected that the use of nitrates to preserve processed meats might be a carcinogen, responsible for higher mortality rates in patients. It is also recommended that you braise or slow-roast meat so that it does not develop nitrates. In addition, avoid the charred or burnt bits on cooked meats.
Another strategy that will help the average meat eater reduce intake is cooking a meal with less meat in it. For example, ordering or preparing a meal that has only two ounces of meat but is accompanied by vegetables and/or carbohydrates can be a healthy solution to overeating meat. Meat lovers might consider replacing meat with another food that is high in protein but low in fat and cholesterol, like beans, in their meals so they can still get the energy needed for a productive day.
Another option still is to couple meat and a protein alternative together. Stir fry is a perfect example of how to pair meat with other foods that are hearty and healthy. Alternatively, consider that fish is a tasty, high-protein replacement for chicken, beef and pork. Adding whole grains to your meals, like quinoa or barley, can add texture, flavor and vitamins to your diet.
Above all, lowering your meat intake will require creativity. If your dietary goal is to reduce the amount of meat you eat, increasing variety in your food choices could make it easier to accomplish that.
Do the benefits outweigh the costs?
Based on the research provided by Forbes and CNN, it is safe to say that the benefits of lowering your meat intake outweighs the costs. Not everyone needs to be a vegetarian, but reducing the amount of meat you eat could help you avoid major health issues.