Posted on 07/11/2017 11:33:04 AM PDT by 2ndDivisionVet
Should we be moving towards a plant-based diet for our bodies and our consciences? It's a hotly contested issue and often an incredibly personal one. For some, it's a resounding 'yes' and many are working to reduce their animal intake – approaching Meat-free Monday with gusto. But now experts are warning that women could be putting themselves at risk of anaemia (iron deficiency) by shunning red meat.
More than a quarter of women (27%) aged 19 to 64 don't get enough iron, according to the government's latest National Diet and Nutrition Survey. One in four people surveyed reported they have cut back on red meat in their diets, and almost a third thought they should be eating less meat for their health.
Nutritionist Dr Emma Derbyshire says those who are most likely to have reduced their consumption of red meat are young women - who are already at highest risk of being iron deficient – in pursuit of what they believe to be a healthier lifestyle.
Symptoms of anaemia include tiredness and lack of energy, feeling faint, headaches and pale skin.
Red meat: the benefits and risks
"We know, however, that red meat is the richest and most readily absorbed source of iron and zinc in the British diet and a significant provider of protein. It delivers useful amounts of B-vitamins, vitamin D, zinc, selenium and other important nutrients and can also be useful for weight management as it has a high protein content," says Dr Derbyshire.
But she fears these nutritional benefits have been overshadowed by negative views about red meat. Perhaps most prominently by the International Agency for Research on Cancer (IARC) who classified processed meat as a group 1 carcinogen to humans (the same category as tobacco smoke).
The organisation says this classification is based on sufficient evidence that suggests eating processed meat is a cause of bowel cancer (in 2015, the group warned that eating more than 50g of processed meat a day increases the risk of bowel cancer by 18%).
But Tim Key, Cancer Research UK's epidemiologist at the University of Oxford, said:
"Eating a bacon bap every once in a while isn't going to do much harm - having a healthy diet is all about moderation. Overall red and processed meat cause fewer cases of cancer in the UK than some other lifestyle factors. And by far the biggest risk to your health is smoking – causing over a quarter of cancer deaths in the UK and nearly one in five cancer cases."
Nevertheless, the World Cancer Research Fund advises to "Limit red meat and avoid processed meat. Eat no more than 500g (cooked weight) a week of red meat, such as beef, pork and lamb. Eat little, if any, processed meat, such as ham and bacon."
To combat confusion, Dr Derbyshire and other experts at the Meat Advisory Panel (MAP) - which provides independent information about red meat's role as part of a balanced diet - have launched an up to 'five-a-week' message. That's five main meals with red meat a week.
The Meat Advisory Panel health experts say: •A 70g portion is roughly the size of the palm of your hand, a deck of cards, or a standard mobile phone. •Opt for thinner slices and cuts of meat which can be enjoyed in smaller quantities if you currently eat more than 70g a day •Eat meat only at main meals to stay within the 70g a day recommendation
Is it possible to be meat-free and healthy?
We asked nutritionist Kim Pearson for her views. She was vegetarian for 14 years but started introducing meat and fish back into her diet a few years ago.
"But I don't eat a lot of meat – I would very rarely eat it five times a week. And I am careful to eat organic/traditionally reared meats and I avoid processed meats. I do think it is possible to have a healthy, meat-free diet and the more research I am seeing, the more I am leaning towards a more plant based diet - both personally and in terms of what I recommend to my clients."
However, it is true that red meat is a good source of iron and that many women are deficient, says Kim. If you suffer with symptoms of constant tiredness or feeling faint, your doctor will be able to test your iron levels with a simple blood test. If you're found to be deficient then levels can be corrected with a good quality, high dose supplement.
Extra effort for vegetarians
If you don't consume meat as part of your diet, you do have to make an extra effort to get optimal amounts of iron. Iron in food comes in two forms – heam iron and non-haem iron.
Haem iron is found in meat, and frustratingly for vegetarians, is absorbed more readily by the body than plant iron.
"That said, it is possible to consume enough iron on a meat-free diet, it just takes a bit more effort. Beans, lentils, chickpeas, seeds and vegetables – particularly leafy green vegetables – are sources of iron. Vitamin C is important for the absorption of iron too, so make sure you include peppers, kiwi fruit, broccoli and citrus fruits too," Kim concludes.
Something is good for you, no it’s not, yes it is, no it’s not, yes it is, and so on and so on and so on. Mark Twain wrote: My habits protect me but they’re liable to assassinate you.
Have more in the freezer. I'm 73.
Last BP 115/65. Drink whole milk, use butter and olive oil. Big lettuce, tomato, cuke, onion salad every day.
And a lotta luck.
sounds like a VERY healthy diet ... and a VERY delicious one too!
Oh you Slyfox! And I bet you’re not planning to offer any of us a bite of that!
I can’t save any for anyone cuz just finished it off. Yum.
Mrs. Chandler and I are in the process of making meatballs: fresh ground chuck roast, freshly ground Romano and Parmesan cheeses, toasted and crumbled French Bread, etc.
She’ll get her iron from that meal.
ground = grated for the cheese.
Leftists don’t want people to eat meat. It deprives peoples brains and bodies of much needed nutrition. Take a wild guess as to why.
Hmmm...the folks who are now living until their 90’s..what did they eat?
Lard, butter,bacon, red meat, potatoes, hard liquor...
They didn’t smear UV 50 all over themselves and sit in the shade.
They didn’t eat Kale or whatever the latest fad told them to eat.
Enjoy everything in moderation and stay reasonable active and tell the experts to take a hike!
The only steaks I recognize are New York Strip, Filet Mignon, T-Bone, and Rib-Eye. There is no "Top Sirloin" in my vocabulary.
“If you don’t consume meat as part of your diet...”
Then there will be more for the rest of us.
“Hmmm...the folks who are now living until their 90’s..what did they eat? Lard, butter,bacon, red meat, potatoes, hard liquor...”
My mom is 93; that’s was her diet. Except for the liquor (she’s a preacher’s wife). This year the doctor told her her cholesterol and BP are similar to a 30-year-old’s. Her mind is sharp as a tack. One thing we know to never do is make her late for a meal! :)
Humans have eaten meat for the last 200,000 years at least. To think we can just stop suddenly is unrealistic. There will be health consequences, especially for kids trying to grow up.
I wish I could. I love the aroma and the flavor but I can’t deal with the texture of the meat. :(.
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