Madeeha Syed

While meat is protein-rich in nature, processed meat, hormone-injected white meat, and red meat consumption may lead to higher cancer risk, weight gain, and more.

The Pros and Cons of Consuming Meat

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The Pros And Cons Of Consuming Meat

Overview

What we call meat is essentially the muscle and fat of mammals, birds or fish that is prepared for consumption. An expanded definition includes organs such as liver, kidneys, brains, etc. as well. It has long been a part of the human diet, and wasn&rsquo;t as controversial before the 20th century rolled in.&nbsp;

The earliest humans hunted for meat and once the domestication of animals came about, that need was eradicated. Now meat is something we take for granted and every &lsquo;balanced diet&rsquo; chart will show you how important it is as a major source of protein, certain vitamins and overall nutrition. We have seen titles such as &ldquo;From Body Fuel to Universal Poison&rdquo; come out that explore our evolving relationship with meat and its implications.&nbsp;

Meat consumption&rsquo;s impact on health, environment, psychology and its association with ethics and some religions make this discussion a fine line to traverse.&nbsp;

In the days of our grandparents, Pakistani society wasn&rsquo;t as meat intensive as it has become in the last two decades. It was either consumed once a week or on special occasions. Now it&rsquo;s the other way around where meat is the daily meal and vegetables are served once a week, if at all. 
&nbsp;

Types of meat

We consume three types of meat based on which animal it&rsquo;s from and how we prepare it:&nbsp;

<ol>
	<li>Red Meat &ndash; It is high in myoglobin, a protein found in muscles. Examples are beef, lamb, veal, goat, bison, etc.&nbsp;</li>
	<li>White Meat &ndash;&nbsp;This includes most bird meat (duck meat is red in reality but considered part of this category), such as chicken, turkey, quail, pheasant and goose, etc.</li>
	<li>Processed Meat &ndash;&nbsp;This includes meat that ran through processes such as curing, salting and drying. Examples are hot dogs, jerky, sausages, and deli meats such as bologna, salami etc. 
	&nbsp;</li>
</ol>

Let&rsquo;s examine some pros and cons: 
&nbsp;

pros and cons

<ul>
	<li>Great Source Of Protein: Folks wanting to gain muscle mass and definition are always told that they will have to increase their protein consumption which is always code for &ldquo;eat more meat&rdquo;. That is owning to the fact that meat contains all the protein you need to build muscles. Our muscles are contractile masses of protein themselves and benefit greatly from this. High protein intake also helps you keep feeling full for longer, reducing cravings and helping increase your basal metabolic rate which is just a fancy term for how fast you burn your calories.&nbsp;</li>
	<li>Other Nutrients: Riboflavin, Vitamin B6, B12, A, D, E, K, folate and niacin are just some of the other nutrients we find in meat. They all play essential roles in bodily functions from red-blood cell production to water balance and boosting brain function. The heme iron present in meat is more readily processed by the body than non-heme iron you get from plant sources.</li>
	<li>Minerals: Sodium, Potassium, Calcium, Magnesium, Copper, Iron, Phosphorous, Selenium and Zinc are some of the minerals meat contains. Hence, it has been shown to promote bone health, a healthy immune system and protect against cell damage as well. There are many other benefits one gleans from these nutrients.&nbsp;&nbsp;</li>
	<li>Reduced Risk Of&nbsp;Colon Cancer: A 2013 study found poultry consumption to be inversely correlated with colon cancer. However, more research is needed on that front.&nbsp;</li>
	<li>Amino Acids: Amino acids are building blocks of many structures in our bodies. Our body cannot create all the essential amino acids on its own, meat helps provide these. 
	&nbsp;</li>
</ul>

<ul>
	<li>Harmful Hormones: In order to ensure that the animal grows faster, steroid hormones such as estrogen, progesterone and testosterone are pumped into them. Upon consuming this meat, we end up inadvertently introducing these into our bodies as well.&nbsp;</li>
	<li>Weight Gain: Some correlation has been observed between weight gain and increased red meat consumption, due to it being high in saturated fats and cholesterol.</li>
	<li>Decreased Life Expectancy: High red-meat consumption has been linked to heart disease due to a compound called trimethylamine N-oxide. It has also been associated with diabetes type 2. This affects both quality of life and life expectancy of the individual. It can also lead to Alzheimer&rsquo;s and Bovine spongiform encephalopathy (mad cow disease).</li>
	<li>Method Of Preparation: Certain ways in which meat is prepared has been shown to increase the concentration of carcinogens. Polycyclic Aromatic Hydrocarbons (PAHs) release and accumulate on the cooking surfaces when meat is cooked at high heat. Heterocyclic Aromatic Amines (HCAs) are formed for the same reason and if meat is cooked for very long or stored and ripened in the refrigerator. All of this is especially true for red meat.&nbsp;</li>
	<li>Cancer Risk: The above-mentioned HCAs, PAHs, along with nitrites, nitrates and heme iron have been linked to increased incidence of colorectal (most common), pancreatic and <a href="https://merisehat.pk/disease/prostate-cancer">prostate cancer</a>. Cancers of digestive tract, kidneys and balder have also been associated with this. Nitrites and nitrates are natural components of meat, but more of these compounds may be added for preservation and other reasons leading to unhealthy levels building up in the body.</li>
	<li>Genotoxity: Observational data has demonstrated that DNA damage might be linked to meat consumption.&nbsp;</li>
	<li>Other Side Effects: Constipation, lethargy and high blood pressure are just few of the other things you have to deal with on a meat-based diet.&nbsp;</li>
	<li>Bad For The Environment: The meat we consume now comes from livestock farming which is a major factor behind greenhouse gas emissions, water pollution, water shortages, and deforestation.&nbsp; 
	&nbsp;</li>
</ul>

Bottom Line

Keeping everything in mind, there&rsquo;s no reason we can&rsquo;t promote healthy eating habits and ethical consumption of meat. Some of the ways one can go about this are:&nbsp;

<ul>
	<li>Opt for unprocessed meat products.</li>
	<li>Minimize cooking at high heat, this includes grilling, frying and roasting.</li>
	<li>Choose small local farms to buy your meat from.</li>
	<li>Ensure you&rsquo;re getting your meat from grass-fed cattle.</li>
	<li>Limit meat consumption up to 70g of red or processed meat in a day. This is equal to three thinly cut slices of beef or lamb.</li>
	<li>Opt for a more holistic approach to your diet with introducing more plant-based options.</li>
</ul>