Meat-eaters, you may want to give thought to the types of meat you eat and reduce your consumption of processed meats because of their impact on your health.
Meat-eaters, you may want to give thought to the types of meat you eat and reduce your consumption of processed meats because of their impact on your health.
Some meats are lean, full of nutrients and vitamins. However, once they’re changed from fresh meat to processed fare you want to watch how much of it you eat for a number of health reasons, said Chrisanne Urban, a Marshfield Clinic Health System dietitian.
What is processed meat?
It’s not cutting, grinding or mixing fresh meat. Meat becomes processed when salt, chemical preservatives and fat are added.
“It’s meat that’s been modified in some way, either smoked, cured, salted, fermented or preservatives added,” Urban said.
Pros and Cons
Pros of processed meat include improving the meat’s flavor and extending its shelf life.
The down side though is that, according to research, processed meat has been linked to chronic conditions and illnesses:
- Heart disease
- Cancer
- Obesity
- Diabetes
Examples of processed meat
Pork, beef and poultry are standards for processing into bacon, ham, sausages, salami, corned beef, jerky, hot dogs, luncheon meat, pastrami, canned meat and meat-based sauces. Cold cuts, made from chunks of beef, ham and turkey, are preserved with salt, seasonings, sugar and sometimes chemicals, then sliced for sandwiches or snacks. Urban suggests reading labels to learn more about their ingredients since some varieties of cold cuts may not be as bad as others.
Alternatives
If you’re looking for some alternatives to processed meats, Urban has some healthier suggestions:
- Dry beans and lentils (like hummus)
- Fresh-canned tuna and salmon
- Nuts and nut butter
- Avocado
- Eggs
- Roast up your own meat and slice up for sandwiches and salads
Urban said that you can include processed meals in your summer meals – the key is to focus on quantity. Limiting your processed meat consumption to two (3 oz. serving sizes) a month is recommended.
My mother is 97 and told me to keep eating my chicken skin. Mom exercised and went to the Y 3 times a week for over 40 years. Never ate cheese, chicken skin, bacon, sausage, all the bad stuff. She told me that I don't want to live as long as she has. She's still pretty healthy but her body is just falling apart because we don't last forever. She had 1 stroke so far that she has recovered about 70% from but keeps having TIA's which is affecting her mood. All of her close siblings and friends are gone and she is in Assisted Living apartments that is costing her $5K a month. She said living the way she is, is no way to carry on. She is ready and has been ready to die. I don't want to live past 80 years of age myself and I have many health problems.
Excellent advice
Hello,
We're glad to hear that you found the article insightful. Thank you for reading Shine365 and hope you have a great day,
Jake
Aren't all meats considered a risk for heart disease, obesity, etc. etc. in comparison to plant based diets….?????
Including dairy, eggs, also?
Hi Larry,
We reached out to our expert to help answer your question. Here is what she had to say:
'The key word here is amounts. There is evidence which shows people who consume a low intake of red meats do not increase their health risks. A general recommendation is to stick with no more than 2-3 servings/week (1 serving = 3 ounces). Also, for processed meats there exists no specific amount that is considered safe, but these should be kept to a minimum. As suggested in the article – limit intake to two 3 ounce servings/month. Remember eating red or processed meats is an individual choice – you can always make the choice to avoid both if you want, but if you do – limit your portions.'
Thank you and hope that helps,
Jake