It is known that a consumption of red meat, more than 3 days a week, creates health problems. However, there are some simple tricks that help you reduce meat in your diet as much as possible.
There are foods that can successfully replace meat PHOTO Shutterstock
The latest recommendations suggest that 70 grams of meat per day should not be exceeded. Here are three ways you can reduce the amount of meat in your diet.
1. Replace meat in whole or in part in various recipes
Meat can be a successful substitute for nutritionally valuable plant ingredients, it shows catena.ro. For example, in a bolognese pasta sauce, minced meat can be replaced with diced mushrooms, soy granules or eggplant. Zucchini, cauliflower, sweet potatoes, beetroot and carrots are perfect vegetables to replace a piece of meat in the stew.
Also, delicious sarmals can contain very little meat and more various vegetables, mushrooms or soy “meat”. Those who like burgers are advised to prepare the meatballs from red beans or lentils and only a little meat.
2. Use meat only for flavor
Another simple trick that helps reduce meat consumption but preserves its flavor is related to the amount you add to your food. “Try to treat it as another ingredient, not as the centerpiece of the meal. For example, a few pieces of bacon can add a special touch to a pasta sauce or a stew. The “umami” taste, specific to meat, can also be obtained from less harmful foods: olives, sun-dried tomatoes, mushrooms, soy sauce, seaweed, a little fermented cheese, etc., says the source cited above.
3. Consume protein from plant sources
These include: soybeans, beans, lentils, chickpeas, nuts, seeds, grains. Because proteins are a little more difficult to absorb from plant sources, it is advisable to consume plant protein foods as varied as possible and in larger quantities. Don’t think about calories. One hundred grams of lentils has only 100 kilocalories, because dry grains retain a lot of water by boiling and the calories are diluted. Among the healthiest vegetable sources of protein are lentils (very easy to digest), soy derivatives, quinoa (which is a pseudo-cereal), peanuts and pumpkin seeds.
How often should we eat red meat? The huge risk we are exposed to, according to specialists
Red meat generally represents a significant part of the human diet. However, in recent decades, there has been increasing debate about how healthy it is and the risks we face when we consume it in excess.
Specialists come with serious warnings about the risks we expose ourselves to if we are not careful about the amount of red meat we include in our daily diet.
A recent study has drawn attention to the risks involved in excessive consumption of red meat. It appears that this can significantly increase the risk of developing diabetes. Specifically, regular consumption of red meat was associated with a 62% increased risk of developing diabetes.
The risks of excessive consumption
Cardiovascular disease: Excessive consumption of red meat, especially processed meat such as ham or sausages, has been associated with an increased risk of cardiovascular disease. Saturated fat in meat can increase the level of LDL cholesterol (the “bad” cholesterol) in the blood, thereby also increasing the risk of atherosclerosis and heart disease.
Cancer: Health organizations around the world have warned that there is significant evidence linking excessive consumption of red meat to an increased risk of colorectal cancer. Chemicals in meat, especially processed meat, can lead to cell mutations and chronic inflammation that favor the development of cancer.
Type 2 diabetes: A high consumption of red meat has also been associated with an increased risk of type 2 diabetes. The saturated fat in meat can affect the sensitivity of cells to insulin, contributing to the development of diabetes.
2024-02-15 21:15:25
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