An excessive consumption of red meat can be associated with possible weight gain, bad breath, digestive problems and fertility.
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In recent months much has been said about the consequences of a excessive consumption of meat. However red meat is a staple in the diet of many Americans and it is present in all kinds of very classic and traditional dishes. However, as with practically everything, too much of something can be bad for your health.
While it is true that red meat is a high-quality protein source and feeds the body with important essential nutrients such as iron, zinc and vitamin B12, eating too much through recurrent consumption of red and processed meats It has been linked to negative results such as an increased risk of cancer and heart disease.
Not in vain are recognized health organizations worldwide, as is the specific case of The Global Fund for Cancer Research and the American Institute for Cancer Research; recommend limiting red meat consumption to no more than three servings per week, which is equivalent to 12 to 18 ounces total.
However, there is data from the USDA, in which it is confirmed that the average American consumed about 222.4 pounds of red meat in 2018. Do you want to be surprised? It’s the equivalent of almost 10 meatballs a day (or about 10 ounces a day). The truth is that a a quarter of adults in the United States still eating more raw red meat than the recommended level according to the data published in the Journal of the Academy of Nutrition and Dietetics in 2019.
So the recommendation that doctors, scientists and nutritionists agree on is that we must limit our consumption of red meatThe good news is that it is not necessary to eliminate them completely from our diet. In fact, lred meat can be combine with other nutrient-dense foods such as vegetables and whole grains to create a well balanced meal. Therefore, the amount we consume becomes a fundamental aspect that will make a significant difference, so the best way to know if you are eating too much red meat is pay attention to portion sizes and frequency of consumption. For added context: a serving of meat equals 3 to 4 ounces, this is about the size of a deck of cards or the palm of your hand. Here we present you 6 pretty subtle signs, but recurrent and forceful that may indicate a excessive consumption of red meat. Take note!
1. You are experiencing weight gain
We have been used to celebrating all kinds of special occasions with dishes containing beef and to a certain extent doing it in a very punctual way does not symbolize a major problem. However when with too much we often eat oversized steaks and double meat cheeseburgers, we are just accumulating the calories. The best option is the occasional consumption of meat and whenever possible opt for choose reasonable portions 3 to 4 ounces of beef. It is also basic select the leanest cuts such as sirloin, skirt steak, strip loin and ground meat 90% lean or more, are determining aspects to monitor body weight and meet our goals, without cutting the meat completely.
2. Bad breath
One of the most typical signs is to suffer much more recurrently bad breath and a strange taste in the mouth. The reason is simple when we digest the meat, the body produces ammonia as a by-product, so the ammonia odor can creep into the entire oral cavity and cause a foul odor. It is also worth mentioning that meat is one of the foods that digest more slowly and it is proven that bad breath in many cases is a digestive problem.
3. High levels of cholesterol
It is well known that the excessive consumption of saturated fat can increase blood cholesterol, therefore if you are eating large amounts of fattier cuts of red meat, it is possible that in the medium and long term cholesterol and triglyceride levels are altered. This in the long term results in an increased risk of suffering from cardiovascular conditions. I bet you choosing lean cuts of beefThe good news is that we currently have many options to make healthier decisions. Complementary to this, there is data released by the American Heart Association, in which suggest that even 6 ounces lean beef they are suitable as part of a balanced diet, which will not adversely affect cholesterol levels.
4. Possible constipation
What happens with a high consumption of meat is that on many occasions it is related to a low fiber intake of the agricultural products, whole grains and legumes. In such a way that one of the most notorious consequences it will be constipation and inflammation. While beef is one of the most digestible proteins, eating too much probably means that you are not eating a balanced diet and rich in vegetables full of fiber. A good recommendation is always consume meat as a supplement of plenty of vegetables and whole grains, not the other way around. It is also important to stay well hydrated, as it is a key aspect to ensure good intestinal transit and with it the evacuation.
5. Possible fertility problems
One of the main factors that can affect the ability to conceiveIt is food and in a particular way too much red meat may be influencing more than you think. In fact according to a study according A study published in Fertility and Sterility, lat the choice of plant-based protein options or rich in omega-3 fatty acids (such as fish) and limiting red and processed meats results in a improvement of fertility in women. For men, the data suggests that processed red meat is associated with a much lower sperm count.
6. Bad body odor
Of course there are circumstances in which the body odor is more intense, especially when we do a lot of physical activity or skip showers. However, if you noticeably feel a body odor much more intense than usuale, it’s your body speaking. In fact there is a small study carried out in men, in which it was found that men who avoided eating red meat for 2 weeks had a more attractive and pleasant smell compared to the natural aroma of those who eat red meat.
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.