Do you like to eat red meat, such as beef steak, mutton satay, or beef sausage? Be careful, too often eating this type of meat can increase the risk of various diseases, such as heart disease, diabetes, and colon cancer.
As the name implies, red meat is meat that is red when it is not cooked. This meat can be processed and preserved into smoked meat, sausage, rendang, ham, beef meatballs, or burger stuffed meat (patty).
Red meat is actually a good source of protein, iron, vitamins and minerals for the body. However, if consumed too often, red meat can actually pose a risk to health. Many diseases can arise due to frequent consumption of red meat, including appendicitis, colon cancer, pancreatic cancer, breast cancer, heart disease, and diabetes.
Selecting the Type and Changing the Processing Method
Eating too much red meat can indeed have a negative impact on health, but that doesn’t mean you shouldn’t eat red meat at all. Red meat can still be consumed, it’s just that you need to pay attention to the portion and how it is processed.
Please note that 100 grams of red meat is the maximum amount that can be consumed per day. As an estimate, 100 grams of red meat is about the size of half a slice of white bread. Meanwhile, for processed red meat, such as sausage and ham, the recommended consumption is not to exceed 70 grams per day. In addition, choose meat that contains less fat.
If you like to eat red meat, here are some ways to process red meat to keep it healthy for consumption:
- Eat lean red meat, especially meat that ends in ‘loin’, such as tenderloin or sirloin.
- Replace beef or mutton with chicken or seafood.
- When cooking a meal using beef sausage, multiply the vegetables and replace some of the sausage with chunks of chicken.
- Remove the fat from the meat before cooking.
- Processing red meat at high temperatures can cause the food to release substances that increase the risk of cancer. Therefore, avoid grilling and frying red meat with too high a heat. Use medium heat, but cook a little longer.
- Turn the meat frequently when grilling or frying.
- Make sure the meat is cooked long enough to kill the germs inside, but avoid overcooking it. Overcooked red meat actually contains more cancer-causing ingredients.
- Process red meat by roasting, sauteing, steaming, or making soup. Remove the fat once the meat is browned.
- Remove skin and fat under the skin before processing.
Eating red meat is fine, but you have to pay attention to the portion and how to cook it, especially if you do have a history of gout and cholesterol. In order to keep your body healthy, in addition to adopting a healthy diet, you are also encouraged to exercise regularly, get enough rest, and stop smoking.
This video can help you cook red meat at home.