Nutritional and health benefits of red meat in the diet
Throughout the course of human evolution, red meat has played a significant role in the human diet. Red meat is a great source of high biological value protein and essential nutrients, some of which are more bioavailable than in other food sources when consumed as part of a balanced, healthy diet. Some demographic groups’ diets have been found to be deficient in certain nutrients found in red meat. The role of red meat in the diets of young infants, adolescents, women who are pregnant, and older adults is discussed in the current paper, which also highlights the important nutrients that red meat can offer to these populations. The inclusion of lean red meat is discussed in relation to the role of red meat in relation to satiety and weight control. As part of an energy-reduced diet, a healthy diet that is varied may aid in weight loss. There is also a summary of UK recommendations for how much red meat can be included in a balanced diet.
Beef, pork, lamb, and game are frequently included when discussing red meat. Any meat preserved by salting, smoking, curing, or by the addition of chemical preservatives, such as bacon, sausages, salami, or ham, is considered processed meat (Reference Larsson and Orsini3). Regarding its effects on human health and the environment, red meat has been the subject of intense debate in recent years. Meat consumption patterns vary greatly from country to country. Consumption is rising significantly in developing nations, with particularly large increases in Latin America, the Caribbean, and East Asia.
According to the most recent UK Family Food Survey data (2013), household purchases of carcass meat (beef, veal, mutton, lamb, and pork) decreased from 211 g in 2010 to 182 g in 2013. Diets in the UK may be low in the nutrients typically found in red meat, according to data from the National Diet and Nutrition Survey. Red meat can play a significant role in assisting such population groups in meeting their nutritional needs because some population groups, in particular, have low intakes of critical micronutrients.
The nutritional contribution of red meat to the UK population is examined in the current paper, with a focus on its role in supplying essential nutrients to the diets of young infants, adolescents, women who are close to becoming pregnant, and older adults. Red meat consumption recommendations and their effects on weight loss and maintenance are discussed.
Weight management and satiation
There has been a lot of interest in how different dietary components affect satiety and body weight, and a number of studies have looked at how protein affects appetite and energy intake. In terms of a single meal as well as over the course of days and weeks, protein tends to be more filling than other macronutrients. Ad labium high-protein diets increase satiety and increase weight loss compared to high-carbohydrate diets, according to short- to medium-term studies (Reference Skov, Toubro and Rnn42, Reference Wiggle, Breen, and Matthys). Over a longer period of time (more than a year), this effect appears to hold true to a minor extent (Reference Clifton, Condo, and Keogh). The impact on appetite was found to be comparable when two kinds of protein sources (meat and soya) were compared in a high-protein meal and diet.
There is evidence that suggests similar effects on appetite control across a variety of meat types. Following the consumption of beef, pork, or chicken over a 3-hour period, there were no differences in the release of intestinal hormones linked to appetite and hunger signaling or in subjective measures of appetite and hunger (Reference Charlton, Tapsell, and Batterham47 ). It is significant to note that no differences in satiety or subsequent energy intake were found in a study in which the macronutrient content of test meals was altered while the energy density remained the same (Reference Raben, Agerholm-Larsen, and Flint 48).According to Wyness, Weichselbaum, and O’Connor49, a food or diet’s energy density may have a greater impact on its satiating qualities than its protein content.
How much red meat ought we to consume?
The UK Department of Health released new recommendations regarding the consumption of red and processed meat in 2011 in response to the findings of the Scientific Advisory Committee on Nutrition report on Iron and Health. Instances of colorectal cancer are more likely to occur in people who consume large amounts of red and processed meat, according to research by the Scientific Advisory Committee on Nutrition. In light of this, the Department of Health advises adults who consume more than 90 g of red and processed meat per day to cut back to an average of 70 g/d (cooked weight) . Red and processed meat are currently consumed on average by men in the UK at 86 g/day and by women at 56 g/day.
Rich in high-quality protein and other essential nutrients for good health, red meat is a great source of these nutrients. Red meat’s nutrients can help some population groups get more of the essential nutrients that are frequently found to be lacking in their diets. Lean red meat may be especially beneficial for the nutrient intake of young infants, adolescents, women who are close to menopause, and older adults. Because of the satiating effects of its high protein content, lean red meat may be a helpful component of diets for losing weight. In the context of a typical diet, whether the protein comes from meat or non-meat sources does not appear to have a significant impact on satiety. Currently, men and women in the UK consume on average slightly more red and processed meat than what is recommended by the Department of Health. Some men should cut back on their consumption to reach 70 g/d, especially those who consume a lot of red and processed meat.