Meat or poultry: which is healthier for a healthy body?

Good nutrition implies a balanced menu that includes all the necessary nutrients. Protein is an important component of a healthy diet, especially for those who want to build muscle mass. In order to consume enough protein, many people include more meat, usually white meat, in their meal plan. But is it really that healthy?

What can be the dangers of red meat?

Most people believe that red meat is inherently more harmful than white meat. This stereotype is supported by a number of scientific studies. For example, a 2015 study by the German Federal Nutrition Commission found a pattern between red meat consumption and the risk of certain diseases.

An increase in the diet of this product, as well as processed meat products, can lead to increased mortality, a greater likelihood of cardiovascular disease, the development of colorectal cancer and type 2 diabetes.

During the study, other factors such as age, race, medical history, bad habits, physical activity level, etc. were also taken into account. At the same time, negative manifestations were not always associated with the consumption of red meat, and their connection with white meat scientists and did not find at all.

Based on the results of the study, the Federal Nutrition Commission recommended revising and tightening the existing recommendations on the consumption of red meat and processed meat products.

However, recently, there have been a growing number of articles on the internet questioning the risks associated with red meat consumption. For example, in 2019, the online journal Annals of Internal Medicine published updated nutritional guidelines. The authors of the work concluded that the harm of red meat is not sufficiently proven, and therefore it is not necessarily necessary to reduce its amount in the diet.

In 2020, the official website of the Harvard School of Public Health tried to figure out whether this is actually true. According to representatives of the university, the recommendations were based on incorrect data, and when they were compiled using obviously incorrect methodology. In the publication, Dr. Frank Hu, chair of the Department of Nutrition at the Harvard School of Public Health, emphasized that high red meat consumption is associated with an increased risk of heart disease, cancer and diabetes, as well as early death.

Is white meat really healthy?

White meat is stereotypically considered healthier, and it is chicken breasts that are often the source of protein for dieters. But what do scientists say about it?

A group of Italian researchers, including those from the Italian Nutrition Foundation, in 2015 published a paper in which they analyzed the beneficial properties of white meat. What makes it a valuable product is its moderate calorie content, easily digestible proteins (low in collagen), unsaturated lipids (easily eliminated from the body), B vitamins (mainly thiamine, vitamin B6 and pantothenic acid), and minerals (such as iron, zinc and copper).

Health analyses of people from different countries with different dietary patterns have shown that consumption of white meat helps to reduce the risk of obesity, cardiovascular disease and type 2 diabetes. In addition, poultry meat is particularly suitable for those who need more calories and protein, such as athletes.

Scientists from Navık Kemal University and Istanbul University in Turkey came to similar conclusions. According to the study, if you replace red meat with white meat, fish, nuts and beans, you can reduce the risk of type 2 diabetes and cardiovascular disease, as well as improve glycemic control.

Which meats to choose?

Nutritionist and wellness coach Andrei Semeshov believes that the potential harm of meat is not so much related to the product itself, but to the way it is prepared. Dangerous substances, such as carcinogens, are often formed during frying.

Andrei: Obviously, the healthiest way is the one where there is no frying. Boiling, steaming or baking. It’s clear that it’s not very tasty, but you can always remind yourself that it’s healthy. As for fried meat, I find that a couple times a week is unlikely to kill anyone.

Regarding meat in the context of weight loss, you need to pay attention to a basic metric like calories. If calories are in surplus, we gain weight, if they are in deficit, we lose weight. If you look at meat from this point of view, the main focus is the fat content in 100 g of the product. For example, in 100 g of pork, there may be 30 g of fat per 15 g of protein.

Andrei: I always advise you to compare two indicators – proteins and fats – and try to choose meat so that the amount of proteins is twice as high as the amount of fats. For example, 20 g of protein and 8-9 g of fat.