What meats to include in the diet to enjoy good health?

FernandoFollow

Jul 7, 20194 min de lectura

Each meat product has its own characteristics and benefits for health. Meats are part of a fairly extensive and diverse food group that, regularly included in the diet, represents a valuable source of protein, vitamins and minerals, however, it is necessary to be careful in their selection, since incorrectly, their Consumption can pose health risks. Find out what they are and how to choose the best meats.

Why eat meat and which one to choose?

There is much speculation about the issue of meat consumption, from such positive things, such as being an irreplaceable source of protein, to the most negative, claiming to be a cancer trigger, the truth of it all is that most of the claims lack scientific rigor.

According to the criteria of nutritionists and doctors, the human body requires protein for its proper functioning and meat is a good source of them, additionally, they contain important levels of micronutrients, such as zinc, iron and vitamin B12, making it essential in the stages of growth and in the maintenance of healthy muscles.

The key to taking advantage of all this lies in knowing how to choose what type of meat to eat from the wide range that makes up the meat world, since they differ in nutritional value, contributing or harming in different ways, and this is the only way to guarantee that they will be taking advantage of their benefits without risk.

Red or white meat? What to buy on the next visit to the supermarket

In any place where the points for and against between red and white meats are compared, the latter will always come out on top, however, this is nothing more than a myth, because what really matters knows how to choose the type proper cut. For example, more calories and fewer nutrients, will provide a piece of chicken with more fat than a veal fillet.

What does this mean? Simply put, it is a mistake to label all white meats as good and rule out the consumption of all red meats, when the crux of the matter to be healthy and fit lies rather in the cut, preparation and way of cooking the meat.

Going back to the previous example, a grilled lean beef fillet will be healthier and more nutritious than a fried chicken breast with its own skin. In short, the right decision is to choose based on nutrients and calories.

What are the best white meats?

In general, it is chicken, hen, rabbit and turkey that appear at the top of the list of healthy options in the meat category, becoming the main choices of those who do their shopping in different supermarkets.

The reason for this is simple, they are those that are composed of lower content of saturated fats, also lacking cholesterol, two highly harmful elements for the body.

Recommendations to choose the best meats

In addition to breaking the scheme that white meats are better than red, it is necessary to consider specific aspects when selecting these protein sources if what you want is to maintain or lose weight:

Limit the intake of between 100 and 125 grams of red meat 2 or 3 times a week, this is not only the ideal amount of calories, but also a great contribution to caring for cardiovascular health.

Avoid the consumption of processed meats, apart from the fact of assuming the consumption of more saturated fats and sodium, many of them contain trans fats and additives that, in excess, can trigger serious health consequences.

Betting on white meat as a protein source, in addition to having less purines, provide a feeling of satiety and delay the digestive process, a couple of basic factors when it comes to losing weight.

Opting for lean cuts of beef, turkey and chicken breast is a good idea, but it is better to include fatty fish such as mackerel, horse mackerel, salmon, tuna and sardines, due to the large amounts of omega 3 they contain, a compound responsible for contributing to increase muscle mass, optimize brain function and take care of the skin.