From fish to bacon: what are the healthiest meats? 274v3w

As a consumer, you probably have a vague perception of the nutritional value of animal proteins contained in meat you consume and which ones are the healthiest for you to keep an eye on at the supermarket. 6b6q1d

The question can be tricky, because all animal proteins have pros and cons, research can yield conflicting results, and studies can surprise us. For example, recent research suggests that, in of cholesterol alone, eating white meat from chicken is just as bad for you as eating beef.

Still, there is a generally accepted hierarchy of nutritional value when it comes to animal protein, and small changes to your diet can have bigger effects than you might think.

In a study of the Danish population, researchers found that Danes could earn more than 7.000 years healthy lifestyle if they ingested the recommended amount (340 grams per week) of fish, while substituting red and processed meats in your diet.

"It's important to note that there isn't one healthiest diet for every size," he said. Janese Laster, a nutrition specialist in the district. “There are differences in farming practices, so in the United States, each person is getting different risks and benefits from meat.”

Not as much fish as birds 1e3d1d

Poultry and fish are considered to be the best animal proteins you'll get in your diet, Laster said. Fish is hailed by experts for its omega-3 fatty acids, which can protect against cardiovascular disease. In addition, fish is also rich in vitamin D, selenium and protein.

“A healthy diet would imply a great diversity of fish consumption, rather than the same fish every day, along with fish that are wild caught rather than farmed,” Laster said.

Poultry like chicken and turkey are also great sources of protein, low in calories and saturated fat. Keri Gans, ed nutritionist and author of the book “The Small Change Diet”, used to recommend light meat, but the difference in fat is really minimal.

“Eat what you like” is their new advice. “Breast meat is typically leaner than thigh meat, and you should always see how it is prepared.”

Chicken wings with gravy are not the best option. Gans recommends roasting and grilling, and a skinless, boneless cut to keep each serving healthier.

However, you may need fish and birds even less than you think. researches of American Journal of Clinical Nutrition show that even white meat consumption can raise cholesterol.

Although the American Heart Association recommends two to three servings of fish a week and eight to nine servings of super-lean protein, Laster says consuming just two to four servings a month of fish and two to four servings a month of poultry can have benefits, according to research. .

“There is data to suggest a very low amount of meat, in general, for a healthier, disease-free life, around two to four servings a month,” Laster said. “But if the birds are to be eaten, they must be of best agricultural practices, without antibiotics or hormones, and the livestock being provided with adequate food, along with uncontaminated slaughter practices.”

Less is more: red meat m1e1y

Most meat eaters love a juicy hamburger or steak – but this should fall more into the indulgence zone, rather than the staple food category.

"Red meats can be great sources of iron and they also contain vitamin B12, zinc and protein, which are important nutrients."

Amy Patton, ed dietitian Wexner Medical Center da Ohio State University.

However, there are problems with the consumption of red meat. According to American Institute of Cancer Research, red meat intake may possibly promote certain cancers such as colorectal cancer. Cooking red meat at high temperatures can also increase your risk of cancer, and it tends to be more saturated fats than other sources of protein. Saturated fat can, in turn, increase the risk of cardiovascular disease.

But what should you probably avoid completely, or at least only eat on a very rare occasion so you don't end up misinvesting in a diet richer in red meats?

“Processed meats. Essentially, this is any meat that has been preserved or that has added a chemical, such as bacon, bologna, pepperoni, beef jerky, hot dogs, sausages and cold cuts,” said Laster.

When it comes to general health, saturated fat should be limited as much as possible. Lamb typically has more saturated fat — which can raise your bad cholesterol levels, putting you at greater risk for cardiovascular disease — than beef or pork.

According to World Cancer Research Fund, you shouldn't eat more than 340 to 510 grams of red meat a week, or roughly three servings — but some experts suggest that less is more.

If you choose to consume red meat, select thinner cuts and use healthier cooking methods, such as roasting or grilling, rather than frying or broiling. “Round” or “loin” cuts are generally leaner – think “pork fillet”, “loin chop” – when ordering a menu or selecting from the store.

other proteins 1p291e

Replacing even one serving a day of red or processed meat with poultry, fish or vegetables significantly lowers the risk of metabolic syndrome. However, it is important not to forget that there are other foods that are rich in protein besides meat. Vegetables, nuts, seeds, tofu, almond milk, quinoa and chia should also be part of a healthy diet.

If you're thinking of a step-by-step way to improve your diet, cutting back on red meat and then limiting animal products to a few times a month can be a great option – rather than the typical American diet of consuming small portions of food. varied a few times a day.

When it comes to meats in your diet, small adjustments can pay off big. These incremental changes will help with weight loss, improve diabetes, high blood pressure, and cholesterol, and possibly help wean ourselves off medications. Adding vegetables and grains can improve your health more efficiently by consuming generous portions throughout the day.

From healthy to unhealthy meats 6q3v1s

Jenna Birch spoke with experts to offer general guidance on which animal proteins and cuts of meat are best for you. See what they said in this table that organizes the meats from the healthiest to the least healthy for your diet.

TYPE OF ANIMAL OR PROTEIN	DETAILS
Fish/Seafood/Oysters	Wild Alaskan Salmon, Oysters and Sardines are richer in healthy fats; white fish like cod or halibut tend to be leaner.
Peru	White meat has a little less of saturated fat than dark. The turkey is quite comparable to the chicken in nutrients, but both your meat dark and white are slightly thinner.
Chicken	White meat has a little less of saturated fat than dark; Boneless, skinless breast is the leanest.
Bison	Super lean, low in fat than other red meat.
Pork	Look for loin cuts like sirloin or top loin, which are typically leaner.
Rump beef	Round or sirloin are leaner cuts; the flank steak is typically quite lean; T-bones, rib-eyes, New York strip steak are richer in saturated fats.
Lamb	Sirloin, leg and leg cuts are leaner; some cuts of lamb are a little richer in calories than beef, but you can usually trim the fat around the edges to make them thinner.
processed meat	Bacon, hot dogs and sausage are high in saturated fat and often made with chemicals considered carcinogenic to humans.

Source: Honey Magazine, SCMP, Ruby Red America