How Much Meat Can We Eat A Week?
One of the most frequent discussions in the field of nutrition is the amount of meat to consume per week. In recent years, several vegan currents have flourished that claim that health can be improved by completely restricting the intake of animal products.
Science, however, does not support this claim, as it supports the need for meat consumption to obtain complete proteins and all the necessary micronutrients. Anyway, one of the basic characteristics of a healthy diet is its variety, and the correct proportion of the foods that compose it.
For this reason, you should not consume meat products on a daily basis, but it is advisable to also ingest proteins from eggs and fish.
Prioritize white meat over red
There is scientific evidence to state that consuming processed red meat (not red meat as such) increases the risk of developing certain diseases.
Consuming red meat itself could be linked, in excess, to increased cardiovascular risk, according to an article published in The British Journal of Nutrition. However, there is no strong evidence about this association, more research is needed in this regard.
In spite of everything, it is prudent to advise prioritizing the consumption of white meat over red meat. Likewise, products from the first group could be consumed 3-4 times a week, leaving red meat for once or twice a week.
Better fish than meat
In recent years, it has been concluded that increasing fish consumption to the detriment of meat intake is a positive habit for overall health.
Oily fish contain mono and polyunsaturated fats with an anti-inflammatory nature, such as omega 3 fatty acids. The regular supply of these lipids is linked to a reduction in cardiovascular risk, according to a study carried out in 2018.
In addition, fish proteins have a high biological value, that is, they are the same as those of meat. For this reason, marine products are a source of high-quality nutrients. They also have B vitamins and various types of minerals.
Considering this, current dietary recommendations are geared towards higher fish consumption. It is advisable to eat white fish about 3 times a week, while blue fish could be consumed 2 times a week.
Regarding the latter, it is important to highlight that those small fish (such as sardines) should be prioritized, since they have a lower amount of heavy metals in their adipose tissue.
We must put aside the processed meat
Although there is no solid evidence linking meat consumption to increased risk of disease, this relationship does occur when we talk about processed meat.
Therefore, the intake of foods with these characteristics, such as industrial hamburgers, should be limited. This class of food has a poor nutritional value and the risks of its consumption far outweigh its benefits.
Meat is part of a healthy diet
Until science indicates otherwise, meat falls within the spectrum of a healthy diet. It provides essential nutrients such as proteins, zinc and B vitamins, necessary for energy metabolism and for the prevention of anemia.
In spite of everything, it is recommended to prioritize the consumption of white meat over that of red meat. On the other hand, in recent years the intake of fish has begun to be promoted over the intake of meat.
Food from the sea offers high-quality protein, along with fatty acids with anti-inflammatory capacity, which can be beneficial in reducing the risk of developing certain diseases.
Remember to combine a varied and balanced diet with regular exercise. In this way, you will enjoy a good state of health and the physiological reactions of the organism will be carried out in a more efficient way.
