What is considered red meat? What is considered red meat is beef, steak, lamb, venison, boar, etc. Examples that are considered white meat are chicken, turkey, etc.
What is considered red meat? iStock-photo credit: Helios8
These are the nutritional value facts of lean ground beef:
• Calories- 287
• Protein-19 gm
• Fat- 23 gm
• Carbohydrates- 0 gm
• Vitamin B12- 101% of the Daily Value
• Zinc- 43% of the Daily Value
• Selenium-31% of the Daily Value
• Niacin-30% of the Daily Value
• Iron-12% of the Daily Value
One of the reasons why you need to be mindful of how much red meat you consume is because of the amount of saturated fat in it. Red meat is high in saturated fat and if you consume a high amount of this it can increase your LDL levels which is your bad cholesterol levels.
A study that was done on over 43,000 males showed that consuming a high amount of red meat was linked to a higher risk of heart disease. Another large study showed of over 137,000 people who consumed at least 5.3 oz of processed meat per week was linked to an increased risk of death and heart disease.
One of the main reasons why processed meat is associated with a high heart disease risk is the excessive high sodium content associated with it. Research studies show that a high amount of red meat is linked to an increased risk of Type 2 diabetes.
The American Heart Association recommends limiting your saturated fat intake to less than 6% of your total daily calories.
The Bottom Line is what is considered red meat is beef, steak, lamb, venison, boar, etc.
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References
1) Ibsen DB, Jakobsen MU, Halkjær J, Tjønneland A, Kilpeläinen TO, Parner ET, Overvad K. Replacing Red Meat with Other Nonmeat Food Sources of Protein is Associated with a Reduced Risk of Type 2 Diabetes in a Danish Cohort of Middle-Aged Adults. J Nutr. 2021 May 11;151(5):1241-1248. doi: 10.1093/jn/nxaa448. PMID: 33693801.
2) Würtz AML, Jakobsen MU, Bertoia ML, Hou T, Schmidt EB, Willett WC, Overvad K, Sun Q, Manson JE, Hu FB, Rimm EB. Replacing the consumption of red meat with other major dietary protein sources and risk of type 2 diabetes mellitus: a prospective cohort study. Am J Clin Nutr. 2021 Mar 11;113(3):612-621. doi: 10.1093/ajcn/nqaa284. PMID: 33094800; PMCID: PMC7948828.
3) Gershuni VM. Saturated Fat: Part of a Healthy Diet. Curr Nutr Rep. 2018 Sep;7(3):85-96. doi: 10.1007/s13668-018-0238-x. PMID: 30084105.
4) Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake and Hypertension. Nutrients. 2019 Aug 21;11(9):1970. doi: 10.3390/nu11091970. PMID: 31438636; PMCID: PMC6770596.
5) Iqbal R, Dehghan M, Mente A, Rangarajan S, Wielgosz A, Avezum A, Seron P, AlHabib KF, Lopez-Jaramillo P, Swaminathan S, Mohammadifard N, Zatońska K, Bo H, Varma RP, Rahman O, Yusufali A, Lu Y, Ismail N, Rosengren A, Imeryuz N, Yeates K, Chifamba J, Dans A, Kumar R, Xiaoyun L, Tsolekile L, Khatib R, Diaz R, Teo K, Yusuf S. Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: a prospective cohort study. Am J Clin Nutr. 2021 Sep 1;114(3):1049-1058. doi: 10.1093/ajcn/nqaa448. PMID: 33787869.
6) USDA- https://fdc.nal.usda.gov/food-details/174036/nutrients
