Red-meat addicts, it’s time for a dose of reality. A recent 10-year study, the European Prospective Investigation into Cancer and Nutrition (EPIC), found that guys (and girls) who eat just 10 oz (283 g) of red meat a week are more likely to develop colon cancer than guys who don’t.
While nothing can replace a mouth-watering steak, there are plenty of tasty alternatives to hold you over. Here are five healthy meats that won’t wreak havoc on your colon.
Buffalo (Bison)
No matter how good white meat can be, it will never truly satiate the craving for red meat. Buffalo, however, can. It’s probably the reddest meat you’ll ever see and unlike beef, it’s pretty good for you.
A hunk of buffalo has far less fat than steak and buffalo are generally grass-fed, which means healthier meat. Let’s compare burgers: Your typical lean hamburger (10% fat) contains about 0.32 oz (9 g) of fat. Buffalo burgers, on the other hand, contain less than half that, about 0.14 oz (4 g). Not bad for a tasty burger. There was a point when buffalo were endangered, but the beasts have made a comeback, especially on ranches. Today, buffalo meat is readily available in most grocery stores.
Pork
Pork chops used to be on the doctors’ hit list. Today, however, pork is “the other white meat” and is a healthy alternative to red meat. And when it’s eaten in reasonable quantities (8 oz), a pork chop can be quite good for you. Pork chops can be relatively lean, but they’re typically not as low-fat as chicken or fish. By contrast, however, a USDA, University of Wisconsin and Maryland study found that a 3 oz (85 g) serving of pork tenderloin contains 0.105 oz (2.98 g) of fat and that the same portion of skinless chicken breast contains 0.106 oz (3.03 g) of fat.
If chops are still your thing, look for lean ones, and trim the fat before you eat them. A typical pork chop, with the fat cut off, contains about 0.3 oz (8 g) of fat. Beware, however, of cured pork, like ham and bacon; both meats may contain nitrates and nitrites as preservatives, which have been linked to cancer.
Chicken
White meat is much better for you than red -- that’s a well-known fact. As such, chicken (not deep-fried) is a great alternative to red meats. It’s low in fat -- without the skin -- and it’s pretty tasty if it’s prepared correctly. Chicken is a great source of protein and, as an added bonus, it’s less expensive than beef. But remember, there’s always the risk of E. coli infection when you’re dealing with chicken. Be sure to cook or heat it to an internal temperature of at least 165F to kill off the bugs.
Also, charred grilled chicken can contain some cancer-causing chemicals, such as heterocyclic amines, so limit your consumption of well-blackened chicken.
Turkey
This big bird never saw it coming. Domestic turkey is a relatively recent addition to the world’s protein menu, and it’s great for you. Turkey is generally a white meat (turkey breast), but it packs more flavor than chicken, and its dark meat can be downright gamy. Turkey meat is also relatively low in fat: one 4.9 oz (140 g) serving of skinless roasted turkey contains about 0.25 oz (7 g) of fat.
There’s a popular belief that turkey makes you sleepy, and it does, due to the sleep-inducing amino acid tryptophan within, but it’s not enough to knock you out. The sheer size of the average Thanksgiving feast, especially when combined with alcohol and a pleasant atmosphere, is more likely to influence your post-meal slumber.
Fish
A properly cooked hunk of fish can be as satisfying as a great steak. Plus, many fish (typically salmon and tuna) are packed with omega-3 fatty acids, which have been linked to decreased rates of heart disease. Circulation published a study that suggests lean, white fish, such as cod, don’t provide the same health benefits as fattier fish do. Another extensive EPIC study found that people who eat lots of fish are less likely to develop colon cancer than those who don’t. But be careful: big fish like tuna can contain high levels of mercury, which is a poison to the human body.
So, how much fish can you eat and be safe? It depends. Avoid large fish that eat other fish -- tuna, swordfish and shark -- and stick to smaller fish, which tend to contain less mercury than bigger fish. Local levels of mercury vary; check with your nearby fish and game agency to see which fish contain high levels of mercury.
everything in moderation
It is absolutely true that you can have too much of a good thing. Moderate your overall intake of meat and fat, and you’ll stay healthy. As a general rule, many nutritionists suggest that your portion of meat should be about the size of your fist. It seems small, but it’s enough. And be sure to balance your diet with lots of fruits and veggies.
AND THEN THERE ARE THE UNHEALTHIEST MEATS...
Guys love red meat. Yes, it’s a tired cliché, but there’s a lot of truth to it anyway. According to a Finnish study published in 2006, on average, men eat more meat than women. But you don’t need a scientific study to tell you that. Just stop by your local steak joint and observe ordering habits. But there's bad news for meat addicts. Red meats and processed meats (especially) have also been linked to other health issues like hypertension and high cholesterol. So which meats are the worst offenders? Read on and find out.
Lamb
Lamb is luscious, and like most things that taste really good, it’s bad for you. It’s a red meat, and a particularly fatty one at that, which means it carries all the same risks as beef. A recent 10-year study, the European Prospective Investigation into Cancer and Nutrition (EPIC), found that people who ate red meat every day were a third more likely to develop colon cancer than those who didn’t. The culprits could be two compounds called hemoglobin and myoglobin, which are found in all red meat. Researchers theorize that the compounds react with chemicals in the gut to create cancer-causing agents.
Damage control: EPIC found that guys (and girls) who ate 2.8 oz (80 g) of red meat a day were about 30% more likely to develop colon cancer. But even those who ate as little as 2 oz (55 g) of red meat a day had an increased risk of colon cancer. The lesson? Only eat red meat once a week, and limit your portion to about 8 oz. Any more than that and you’ll be taking an undesirable risk.
Beef
You can’t beat a grilled rib-eye for pure mouthwatering flavor. But beef in general has been linked to an increased risk of cancer (see above) and grilled or charred beef (and many meats) has been linked to increased rates of prostate cancer. You just can’t win. A study by the Johns Hopkins Kimmel Cancer Center found that a chemical compound that’s created by cooking meats at high temperature promotes prostate cancer in rats.
Damage control: Eat it rare. It’s true, the compound responsible for increased cancer risk pops up most in well-done meats. Of course, you may not like rare meat. So cook it low and slow with indirect heat and avoid charring. You’ll minimize the cancer-causing chemicals that form when meats are charred.
(Pork) Sausage
OK, so you’re addicted to bratwurst. Or you can’t get through the day without your morning dose of Jimmy Dean’s. Well, we’ve got some bad news for you. Sausage, specifically pork sausage, is loaded with fat. It’s also processed up the wazoo and seasoned with sometimes-suspect spices and chemicals. When it comes to meats, sausage is probably one of the worst offenders. And what’s worse, the European Food Safety Authority recently found that a red food coloring in cheap sausages, called Red 2G, could cause cancer. They’re not sure how much of the dye one can consume before things get critical, but it’s clear that it should be avoided.
Damage control: If you’re going to eat sausage, don’t reach for the cheap brands. They’re more likely to contain cheap dye and suspect meats. Pick up a pack of premium links instead, and reach for the ones that don’t look unnaturally red.
Bacon
Few people are immune to the mouthwatering smell of sizzling bacon. Bacon is, however, one of the highest-fat meats on the planet. Additionally, it’s cured with chemicals that have been linked to increased rates of cancer. More specifically, nitrosamines are to blame. These chemicals have been known to be carcinogenic in high quantities. Unfortunately, all bacon contains some of the preservative compound. But keep in mind that those preservatives are added to prevent nasty things like botulism, which is almost always fatal. Also, bacon is usually cooked at high temperatures, which causes even more of the compounds to form.
Damage control: Lay off the bacon. Only eat it on special occasions, just a few times a year. It’s really the only way to mitigate the risk of ingesting cancer-causing agents.
Salami
Salami, and other cured sausage, is probably the worst offender when it comes to meat. It’s loaded with fat and it’s cured with the same chemicals that make bacon carcinogenic. In fact, it can contain even higher doses of nitrosamines than bacon, even though it gets less press than the fatty meats.
Damage control: Next time you’re craving a slice of pepperoni pizza, opt for the veggie instead. And if you’re craving a nice slice of salami, reach for the premium brands and check to see if the manufacturer uses nitrates or nitrosamines as a preservative. Many companies have cut the chemicals from their products altogether.
balance is key
It’s hard to resist good meat. Still, the best way to avoid heath issues is to drop it -- or most of it -- from your diet. If you must have it, however, practice moderation. Try to limit your serving sizes. Steaks should be no larger than 8 oz (tiny by American standards). Have just few slices of bacon. And try to balance your mean consumption with fresh fruits and veggies. For every hamburger patty, gobble up an apple or a banana. This simple one-to-one ratio will keep you healthy and help to counteract the ill effects of meat.
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