Like to eat red meat, such as beef steak, mutton satay, or beef sausage? Be careful, eating this type of meat too often can increase the risk of various diseases, such as heart disease, diabetes, and colon cancer.
As the name implies, red meat is red meat when it has not been cooked. This meat can be processed and preserved into smoked meat, sausage, rendang, ham, beef meatballs, or burger filling (patty).
Healthy Ways to Process Red Meat
Red meat is actually a source of protein, iron, vitamins, and minerals that are good for the body. However, if consumed too often, red meat can actually pose a health risk. Many diseases can arise from frequent consumption of red meat, including colon cancer, pancreatic cancer, breast cancer, heart disease, and diabetes.
Choosing 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 are the maximum amount that can be consumed per day. As an estimate, 100 grams of red meat is about the size of half a piece of white bread. Meanwhile, for processed red meat, such as sausage and ham, the consumption is recommended not to exceed 70 grams per day. Also, choose meats with less fat content.
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 meats that end in ‘loin’, such as tenderloin or sirloin.
- Replace beef or mutton with chicken or seafood.
- When cooking food using beef sausage, multiply the vegetables, and replace part of the sausage with pieces of chicken meat.
- Remove meat fat before cooking.
- Processing red meat at high temperatures can cause these foods to release substances that increase the risk of cancer.
- Avoid grilling and frying red meat over high heat. Use medium temperature, but cook a little longer.
- Turn the meat back and forth as often as possible when grilling or frying.
- Make sure the meat is cooked enough for the germs in it to die, but avoid overcooking it.
- Overcooked red meat actually contains more cancer-causing ingredients.
- Process red meat by grilling, sauteing, steaming, or making soup.
- Remove the fat when the meat is cooked brown.
- 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. For your body’s health to be well maintained, apart from adopting a healthy diet, you are also encouraged to exercise regularly, get adequate rest, and stop smoking.