When we talk about meats We are talking about a wide group of foods that we can regularly include in our dishes. we tell you which ones to choose and how to include them in your diet so as not to neglect your health.
What meats to choose and where to buy the healthiest alternatives
First of all it is important distinguish fresh meats from processed or industrialized meats The first ones are always the most advisable to include in the usual table, since they only offer proteins and fats in variable quantities.
Regarding processed meats can be a source of sodium, added sugars, refined flours and many other components that do not benefit health at all.
Therefore, it is always advisable prioritize the consumption of fresh meats, either red or white; avoiding cold cuts and sausages as much as possible, as well as hamburgers and other industrialized products that we can find in the supermarket and that are nothing more than processed meats.
The “less harmful” alternatives among processed meats
If we also choose to include processed meats in our dishes, it is advisable to go for simpler alternatives with fewer ingredients, since a serrano ham will not be the same as a mortadella or a sausage in which there are many other ingredients and have a greater processing.
On the other hand, it is advisable go to processed meats only in delicatessens, where the products are more artisanal and less industrialized, and in this way they can be of better nutritional quality.
Fresh meats: better to choose lean cuts
Within the fresh meats we usually distinguish red meats from white meats, however in both cases it is recommended go for lean or reduced-fat cuts.
Thus, a chicken wing can be much more fatty and caloric, as well as offer less protein than a lean cut of veal. Therefore, we recommend in all cases, prioritizing the alternatives with less fat and more protein.
In this sense, we recommend going to turkey or chicken breasts concentrated in quality proteins, as well as to sirloins, loin legs, shoulders and others fresh and lean cuts of meat.
How much meat is recommended in a healthy diet?
The meats, especially red meat, have always been considered enemies of a healthy diet. However, as we have said before, the key is to prioritize lean and fresh cuts for our dishes.
However, an excess of red meat It has been linked to an increased risk of cardiovascular disease as well as other pathologies such as endometriosis; and one reduction in its consumption could be of help to extend our life expectancyaccording to a recent study.
Thus, it is advisable not to exceed two daily portions of meat, place 100 which to consume a maximum of 300 grams per day of red meats.
We recommend avoid eating too much meatas they can displace other food groups that are excellent quality protein sources, such as fish or shellfish, which we recommend including throughout the week as part of regular dishes.
How to include meats at the usual table so as not to neglect health
In addition to choosing suitable specimens for our dishes, it is essential to take care of the cooking methodssince depending on them we can increase or reduce the harmful effect of meat on the body.
A study published years ago indicates that meats cooked over direct heat and high temperatures are the ones most associated with the development of cancer, especially if it is about burned or charred meats, since they can originate heterocyclic amines or polycyclic aromatic hydrocarbons, with mutagenic and carcinogenic power.
For all this, we recommend avoid fried foods, roasts and barbecues as well as all kinds of cooking that produce excessive browning in our meats.
On the contrary, it is advisable to choose grilled, sautéed, stewed, stewed, boiled or steamed or microwaved options. combined with quality ingredients such as fruits and vegetables, legumes, whole grains or various herbs and spices that add vitamins, antioxidants, minerals and fiber to our dishes.
In this way, we suggest incorporating meats in salads; in sautéed with vegetables; in wraps or lettuce tacos; on skewers or baked with various spices.
You know, if you are going to eat meat, these are the keys to choose properly and include them in your diet without neglecting your health.
Direct to the Palate | Red meats in the usual diet: the advantages and disadvantages of their regular consumption
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