Eating a lot of pork has been linked to health issues like type 2 diabetes, with food processing playing a significant role in increasing these risks. Naturally, red meat is a good source of protein and B vitamins and has been a staple in human diets.
Red meat typically comes from farm-raised mammals such as beef, lamb, and pork. It’s popular among those following a paleo diet, which focuses on foods that would have been available to our ancient ancestors. People on this diet often seek unprocessed foods and prefer animals that have been fed a natural diet.
The Department of Health recommends consuming no more than 90 grams of red meat per day. For reference, a thin slice of beef, lamb, or pork about the size of half a slice of bread provides around 30 grams of meat. Zinc is best absorbed from meat and fish, and red meat is rich in B vitamins like B6 and B12, which support the immune and nervous systems, respectively. People taking the diabetes medication metformin may have a higher risk of lower B12 levels.
Eating red meat has been associated with increased rates of heart disease, colorectal cancer, and type 2 diabetes, with processed red meat posing a higher risk. A 2011 Harvard University study highlighted that consuming unprocessed meat was linked to a 20% higher risk of type 2 diabetes for those eating over 110 grams daily. However, the study faced criticism for including hamburgers as unprocessed food. For those consuming processed meat, the risk of type 2 diabetes increased by 50%.
Processed red meat includes products that have been cured, pre-cooked, or had preservatives added. The porterhouse steak, a large cut from where the tenderloin and top loin meet, can be served whole or sliced. It’s a substantial meal, perfect for sharing on special occasions. When buying a porterhouse, look for a cut at least 1.5 inches thick, with a deep, rich color and white fat. Good marbling, especially in the loin portion, is essential for flavor.
Many supermarket hams are treated with preservatives like nitrites and may be made from ground meat. Raw pork can carry harmful bacteria, so it’s crucial to store, cook, and handle it properly. Always wash your hands and any utensils or dishes that have come into contact with raw meat. Red meat should not be reheated more than once to prevent food poisoning, and it should be cooked thoroughly to kill any bacteria.
