{"id":3050,"date":"2021-05-25T20:42:35","date_gmt":"2021-05-25T20:42:35","guid":{"rendered":"https:\/\/fitadelphia.com\/?p=3050"},"modified":"2021-05-25T20:46:06","modified_gmt":"2021-05-25T20:46:06","slug":"7-reasons-you-should-stop-eating-red-meat-plus-5-healthy-alternatives","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2021\/05\/25\/7-reasons-you-should-stop-eating-red-meat-plus-5-healthy-alternatives\/","title":{"rendered":"7 Reasons You Should Stop Eating Red Meat (Plus 5 Healthy Alternatives)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">There is some good to red meat. For one, ordering a giant porterhouse steak makes you feel like a king. Plus, red meat is packed with iron, vitamin B12, and zinc. But after that, the benefits dry up like a piece of beef jerky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By <a href=\"https:\/\/www.gq.com\/contributor\/adam-hurly\">Adam Hurly<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media.gq.com\/photos\/586d83a92b7fa5e464f03f5e\/16:9\/w_400%2Cc_limit\/5-GQ-red-meat-stop-eating-healthy-alternatives.jpg\" alt=\"7 Reasons You Should Stop Eating Red Meat Plus 5 Healthy Alternatives\"\/><figcaption>Getty Images<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/twitter.com\/intent\/tweet\/?url=https%3A%2F%2Fwww.gq.com%2Fgallery%2F7-reasons-you-should-stop-eating-red-meat-plus-5-healthy-alternatives%3Futm_source%3Dtwitter%26utm_medium%3Dsocial%26utm_campaign%3Donsite-share%26utm_brand%3Dgq%26utm_social-type%3Dearned&amp;text=7%20Reasons%20You%20Should%20Stop%20Eating%20Red%20Meat%20(Plus%205%20Healthy%20Alternatives)&amp;via=gqmagazine\" target=\"_blank\"><\/a>&#8220;The bottom line is the health risks of consuming red and processed meat outweigh any benefits,\u201d says Donald Hensrud, MD and Director of Mayo Clinic&#8217;s Healthy Living Program. \u201cThe less consumed, the better.&#8221;\u00a0So, if you do indulge, stick with leaner cuts, and try to consume no more than 4 ounces in a sitting.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research shows that red meat, including beef, lamb, and pork (all considered \u201cred\u201d because they have more red than white muscle fibers)\u2014along with processed kinds such as deli meats, ham, bacon, hot dogs, and sausage\u2014are most dangerous when consumed frequently. Your #beefgoals: consume no more than four servings of lean red meat per week (at Dr. Hensrud\u2019s recommended four ounces per serving) to want to minimize the following risks.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><img decoding=\"async\" alt=\"This image may contain Fungus Crystal Food Dessert and Rock\" src=\"https:\/\/media.gq.com\/photos\/586d83a8f1ee463b78a50944\/master\/w_400%2Cc_limit\/1-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Red meat increases the risk of heart disease\u201cIn general, red meats have more cholesterol and saturated fat than chicken, fish, and vegetable proteins such as beans,\u201d says Laura Smith,\u00a0Clinical Dietitian at The University of Kansas Health System. A 4-oz. cut of boneless, cooked steak\u2014roughly the size of a deck of cards\u2014has 93mg cholesterol and 17g of fat (6.6g of which are saturated), compared to a 4-oz. cooked salmon\u2019s 62mg cholesterol and 7g of fat (1g of which is saturated).Both cholesterol and saturated fat can raise blood cholesterol, which can lead to or worsen heart disease. Furthermore, when the body processes high-cholesterol foods like red meat, it produces a compound called trimethylamine N-Oxide (TMAO). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21475195\">A study published<\/a> in the journal Nature showed that increased levels of this compound lead to arterial blood clots, which can cause heart attacks and strokes. Fatty red meats, including ground beef and prosciutto, are the likeliest to lead to such problems. If you indulge, stick with leaner cuts of bison, pork chops, or roast beef.<\/li><li><img decoding=\"async\" alt=\"Image may contain Food\" src=\"https:\/\/media.gq.com\/photos\/586d83a6b730b94511591f46\/master\/w_400%2Cc_limit\/2-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Red meat can also lead to cancerBacon is bad for you. (Take a moment to collect your feelings, we know it\u2019s a lot to process.) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2661797\/\">&#8220;Studies have demonstrated<\/a> that increasing red meat, and particularly processed meat consumption\u2014like bacon or hot dogs\u2014is related to increasing colorectal cancers,&#8221; says Hensrud. (They also increase the rates of stomach cancers.) The trigger is suspected to be heme iron, found only in meat (and highest in red meats), that may play a role in the production of cell-damaging, cancer-causing compounds.Advertisement<\/li><li><img decoding=\"async\" alt=\"This image may contain Steak Food Creme Ice Cream Dessert and Cream\" src=\"https:\/\/media.gq.com\/photos\/586d83a72b7fa5e464f03f5c\/master\/w_400%2Cc_limit\/3-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Red meat causes inflammationThis slideshow is swollen with bad news. \u201cMeat contains several compounds, like saturated fat and [high levels of] iron, that promote the detrimental process [of inflammation],\u201d says Smith. Inflammation can occur in various parts of the body, though Dr. Hensrud notes that it\u2019s very gradual, and often times asymptomatic. After years of steady buildup, this chronic inflammation can lead to heart disease, stroke, cancer, and even arthritis.<\/li><li><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><img decoding=\"async\" alt=\"Image may contain Food\" src=\"https:\/\/media.gq.com\/photos\/586d83a8b730b94511591f48\/master\/w_400%2Cc_limit\/4-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Red meat is linked to diabetes<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23779232\">In a major study<\/a> combining data from nearly 150,000 participants over two decades (across three smaller studies), researchers found that people who increased their consumption of red meat over time also increased their risk of developing type-2 diabetes by 48 percent. \u201cThe link may be more related to obesity,\u201d says Smith, \u201csince high consumption is a risk factor for obesity, and obesity is a risk factor for diabetes.\u201d<\/li><li><img decoding=\"async\" alt=\"This image may contain Steak and Food\" src=\"https:\/\/media.gq.com\/photos\/586d83a92b7fa5e464f03f5e\/master\/w_400%2Cc_limit\/5-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Eating red meat too often can pork you upYou saw this one coming. The International Journal of Obesity published a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/entrez\/eutils\/elink.fcgi?dbfrom=pubmed&amp;retmode=ref&amp;cmd=prlinks&amp;id=19308071\">review of data<\/a> showing that, if you down 5 ounces of red meat (or more) a day, you are 27 percent more likely to become obese than those who eat lean proteins, and 33 percent likelier to have central obesity (belly fat that more progressively leads to cardiovascular disease and diabetes).<\/li><li><img decoding=\"async\" alt=\"Image may contain Steak and Food\" src=\"https:\/\/media.gq.com\/photos\/586d83aab730b94511591f4b\/master\/w_400%2Cc_limit\/6-GQ-red-meat-stop-eating-healthy-alternatives.jpg\">J<\/li><li>Eating red meat can shorten your life spanDon\u2019t be the guy whose eulogy starts \u201cHe died doing what he loved: Eating hamburgers.\u201d Instead, opt for lean- or plant-based proteins, which <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3712342\/\">studies have concluded<\/a> have a lower mortality risk than a diet rich in red meat. The mortality rates are highest for those with other unhealthy lifestyle factors\u2014particularly obesity (or even being mildly overweight); smoking; physical inactivity; and heavy alcohol consumption.<\/li><li><img decoding=\"async\" alt=\"This image may contain Animal Cattle Mammal Cow and Dairy Cow\" src=\"https:\/\/media.gq.com\/photos\/586d83ca2b7fa5e464f03f66\/master\/w_400%2Cc_limit\/7-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Livestock harms the environment\u201cLivestock, especially cattle, produce methane (CH4) as part of their digestion,\u201d notes Smith. \u201cThis process represents almost one third of the harmful emissions from the agriculture sector.\u201d We\u2019ll spare you the fart joke here. <a href=\"https:\/\/www.epa.gov\/ghgemissions\/sources-greenhouse-gas-emissions\">This sector<\/a> produces 9 percent of the world\u2019s greenhouse gas emissions, and its contributions to these emissions has increased by 11 percent since 1990.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Most Popular<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><img decoding=\"async\" alt=\"Image may contain Food Fruit Plant Pineapple and Steak\" src=\"https:\/\/media.gq.com\/photos\/586d83abf1ee463b78a50946\/master\/w_400%2Cc_limit\/8-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Other good stuff to eatNow that we\u2019ve showered you in the red-meat scaries, it\u2019s the appropriate time to consider your alternatives. Here are the healthiest protein-rich replacements from nutritionist <a href=\"http:\/\/www.erinpalinski.com\/\">Erin Palinski-Wade<\/a>, R.D. author of <a href=\"https:\/\/www.amazon.com\/Belly-Diet-Dummies-Erin-Palinski-Wade\/dp\/1118345851?ots=1&amp;slotNum=0&amp;imprToken=f6bcd27b-0026-2d0f-d76&amp;tag=gqgensqua-20&amp;linkCode=w50\">Belly fat diet for dummies<\/a><\/li><li><img decoding=\"async\" alt=\"Image may contain Burger and Food\" src=\"https:\/\/media.gq.com\/photos\/586d83ab2b7fa5e464f03f60\/master\/w_400%2Cc_limit\/9-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>\u201cAlthough bison looks and tastes similar to red meat, it\u2019s quite low in saturated fat and calories,\u201d says Palinski-Wade. \u201cBison is more on a par with chicken breast than steak.\u201d A 4-oz. cut has just 2g of fat. Bison cheeseburger, anyone?<\/li><li><img decoding=\"async\" alt=\"Image may contain Plant Food Fruit Citrus Fruit and Seasoning\" src=\"https:\/\/media.gq.com\/photos\/586d83abf1ee463b78a50948\/master\/w_400%2Cc_limit\/10-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Salmon is packed full of omega-3 fatty acids. Experts recommend eating 3 ounces of fish two to three times per week, as these omega-3s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3712371\/\">have been linked<\/a> to a reduction in cardiovascular disease risk. \u201cThe high-quality protein also helps you to feel satisfied long after eating,\u201d she adds. \u201cThis may aid in weight management.\u201d<\/li><li><img decoding=\"async\" alt=\"This image may contain Plant Bowl Food Dish Meal Produce and Vegetable\" src=\"https:\/\/media.gq.com\/photos\/586e6ddaf1ee463b78a50956\/master\/w_400%2Cc_limit\/11-GQ-red-meat-stop-eating-healthy-alternatives.jpg\"><\/li><li>Chicken breast\u201cWhite-meat chicken is a great way to meet your daily protein needs with less saturated fat and calories than red meat,\u201d says Palinski-Wade. A 4-oz. chicken breast has just 4g of fat, only 1g of which is saturated fat. \u201cPoultry is also very versatile and can be incorporated into [traditionally beefy] recipes like chili and stir fries. Remove the skin for the lowest overall intake of fat and calories.\u201d If you don\u2019t want to cut back on the beef entirely, just do a half-half blend of ground beef and ground chicken (or turkey). Baby steps, boys.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>There is some good to red meat. For one, ordering a giant porterhouse steak makes you feel like a king. Plus, red meat is packed with iron, vitamin B12, and zinc. But after that, the benefits dry up like a piece of beef jerky. By Adam Hurly &#8220;The bottom line is the health risks of<\/p>\n<div class=\"more-link\">\n\t\t\t\t <a href=\"https:\/\/fitadelphia.com\/index.php\/2021\/05\/25\/7-reasons-you-should-stop-eating-red-meat-plus-5-healthy-alternatives\/\" class=\"theme-btn theme-btn-line hvr-bounce-to-right\">Read more<\/a>\n\t\t\t<\/div>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[201,281,361,278,112],"tags":[41,423,272,436,437],"class_list":["post-3050","post","type-post","status-publish","format-standard","hentry","category-cancer","category-colorectal-cancer","category-fat","category-heart-health","category-pollution","tag-cancer","tag-diet","tag-fat","tag-red-meat","tag-weight-gain"],"_links":{"self":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3050","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/comments?post=3050"}],"version-history":[{"count":4,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3050\/revisions"}],"predecessor-version":[{"id":3054,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3050\/revisions\/3054"}],"wp:attachment":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/media?parent=3050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/categories?post=3050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/tags?post=3050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}