CHAPTER 3N
MEAT
MEAT
Possibly the greatest nutritional debate centres on the question of meat. No other natural food causes such heated debate, while the general public are often pushed into meat consumption as it is always on the menu, hot plate or takeaway display.
The overconsumption of meat can cause problems. Throughout this section on meat the information will firstly provide the list of problems associated with a regular meat diet and then the possible benefits.
POSSIBLE DETRIMENTAL FACTORS
POSSIBLE BENEFICIAL FACTORS
As with nearly all foods, any excess is not beneficial. The serve of meat often takes up 70% of the dinner plate and the small quantity of foods ‘on the side’ barely provides sufficient nutrition for a proper balanced diet.
The balanced diet requires 50% carbohydrates, 35% protein and 15% lipids.
On average, meat (steak) supplies a proportion ratio of 0% carbohydrates, 28% protein and 72% lipids. Unless the diet supplies a balance of carbohydrate foods without added fats, the common meat meal can become a ‘big’ problem!
The fat from two lamb chops or two sausages or two slices of bacon easily exceeds the daily ‘lipid limit’.
The average beef steak supplies the proportion of 45g saturated fats, 1g polyunsaturated and 9g mono-unsaturated. The essential fatty acid omega-3 is not supplied by meat. Saturated fats can be used for energy but ideally the carbohydrate foods are the best energy foods as they require less digestive effort and, generally speaking, they supply the associated nutrients to support energy production. Excess saturated fat intake can lead to heart disease.
An excess consumption of saturated fats per day is more than one main meat meal per day, or over 100g of cheese or one meal of bacon and eggs.
Saturated fats do provide a ‘full stomach’ feeling for many hours and this can be considered both a bonus and a detriment. Once consumed, the digestive system attempts to process the protein content of meat within the stomach. Saturated fats slow down the protein conversion and can cause problems later in the small intestine and colon. Saturated fats are not processed in the stomach; they are converted into fatty acids and glycerol in the upper part of the small intestine (duodenum). This ‘delaying factor’ of saturated fats can seem like a satisfying meal, but for the digestive system, it is in ‘the too hard basket’. Saturated fats increase blood cholesterol levels in addition to those supplied by the meat.
As mentioned previously, meat supplies hardly any carbohydrate content or, more to the point, no roughage or fibre content. Both these factors can become a problem for the regular meat eater. Especially if their diet also includes refined foods—white bread, chips, etc.—as there will be insufficient natural movement in the lower digestive system.
This can lead to constipation and, over the long term, colon cancer can develop due to the bacteria caused from the build-up of toxins within the large intestine.
Nearly all animal protein foods are very low in fibre and carbohydrate content.
It is essential to obtain such foods as pears, apples, rice bran, figs, coconut, legumes, bananas and other fruits and vegetables regularly in order to protect against the meat getting ‘stuck in a rut’!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
MEAT—CHOLESTEROL/SATURATED FATS
Meat does supply cholesterol (beef 81mg), and in combination with the saturated fat content, the risk of an excess blood cholesterol level (BCL) is common for people who consume daily meat meals plus other rich cholesterol foods and have various risk factors. The factors that are vital for lowering blood cholesterol levels are the omega-3s: foods such as walnuts, hazel nuts, pecan nuts and cold-pressed flax oil, in particular, and fish are rich in omega-3. Apart from lowering the BCL, the omega-3s can also lower blood triglycerides, or blood fat levels. The omega-6s also help to lower blood cholesterol. The mono-unsaturated lipids also lower blood cholesterol and in addition they moderately reduce the bad low density lipoproteins (LDL) and maintain the good high density lipoproteins (HDL). Olive oil is a rich source of mono-unsaturated lipids and it is recommended for its ability to reduce the ‘bad fats’. Other risk factors for regular meat eaters that increase BCL are smoking, obesity, lack of exercise, refined foods, takeaway foods, chocolate, milk, cream, cheese, eggs, and especially prawns, crabs, crayfish, brains, kidney, liver and sausages. Added lipids in cooking can easily top the scales!
The maximum daily cholesterol intake for an adult is 300mg per day. One meal of 2 sausages and 1 egg will easily exceed this. Many common meals will exceed the maximum daily cholesterol and saturated fat intake too. To be sure your cholesterol is not climbing up the wall, have a medical check, especially if you have a regular meat diet and other associated risk factors.
|
MINIMUM |
MAXIMUM |
|
|---|---|---|
| Children (5–12) | 30g | 60g |
| Teenager | 40g | 80g |
| Men, sedentary work | 30g | 40g |
| Men, active physical | 40g | 80g |
| Women, sedentary | 30g | 40g |
| Women, active physical | 40g | 60g |
| Athletes, hard physical | 80g | 120g |
|
MEAT PRODUCE 100g SERVES COOKED |
TOTAL FAT g |
SAT. FAT g |
CHOLESTEROL mg |
|---|---|---|---|
| Beef steak lean | 22 | 9 | 81 |
| Chicken lean | 5 | 4.5 | 90 |
| Crab | 2 | 0.5 | 70 |
| Crayfish/Lobster | 2 | 0.5 | 150 |
| Ham | 10 | 4 | 100 |
| Kidney | 3 | 1.5 | 550 |
| Lamb chop | 14 | 7 | 75 |
| Liver | 12 | 5.5 | 400 |
| Oysters | 2.5 | 1.5 | 53 |
| Pork | 27 | 11 | 100 |
| Prawns | 2 | 1 | 110 |
| Rabbit | 4 | 2 | 65 |
| Salami | 38 | 13 | 99 |
| Sausages (2 med) | 20 | 10 | 200 |
| Veal roast | 1 | 0.5 | 100 |
| Chocolate | 30 | 19 | 100 |
| Eggs (2 average) | 12 | 4 | 420 |
| Pâté | 30 | 13 | 150 |
| Very high level | 6.5 and above |
| High level | 5.5–6.5 |
| Average level | 4.2–5.4 |
| Low risk level | Less than 4.2 |
Cholesterol is produced by the liver at approx.1000mg per day. It is required for hormone production, cell structure, vitamin D synthesis and the metabolism of fats. Excess cholesterol intake from foods can lead to the narrowing of arteries, which directly affects blood flow and pressure as the cholesterol particles, especially the LDL, can attach to the arterial walls.
In addition, saturated fats and refined carbohydrates—white bread, sugar, etc.—increase the LDL bad lipids in the bloodstream and increase blood cholesterol levels. Research has shown that dietary cholesterol inhibits the anti-cancer action of the large white blood cells.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
MEAT—SUBSTANCES/LOW CALCIUM
Uric acid from meat is a problem as it builds up in the bloodstream, forming sharp crystals. The white blood cells attempt to rid the blood of the uric acid crystals; however, they are unable to digest the uric acid crystals and sadly the white blood cells are destroyed in the process. The resulting dead white cells release a corrosive digestive juice which is known to attack the delicate lining of joints, possibly one major cause of arthritis. Coffee, chocolate and tea also contain uric acid. In addition, kidney stones are often caused by excess uric acid. Some meats such as sausages, frankfurts and some processed ‘luncheon meats’ contain nitrites, and these can be linked to cancer-causing nitrosamines in the stomach. Adrenaline is produced in animals and humans during conditions of fear, excitement and other states of heightened awareness. At the abattoir animals are penned in for a few days, without food, until finally they are lined up for slaughter. During this latter stage the animals sense fear. Adrenaline is pushed through their system into the blood and tissues. Adrenaline can be transferred to humans from the eating of meat and it can cause overstimulation of the thyroid gland and general metabolism. In some cases it can promote aggressive tendencies. For thousands of years in India the warriors were allowed meat; the rest of society was forbidden meat. The elephant is generally a placid plant-eating animal; however, the tiger is a pure carnivore and becomes aggressive quickly. It is the adrenaline that ‘triggers’ the action.
| Beef steak | 25mg |
| Almonds | 235mg |
| Cheddar cheese | 734mg |
| Tahini | 422mg |
| Adult RDA approx. | 1100mg |
Antibiotics, hormones, drugs are often contained in meat and meat products. The use of antibiotics in humans is already at peak levels.
With meat production, as any farmer will tell you, they use antibiotics, hormones and drugs for the care of their herd, but these may transfer to the person who eats the meat. Hormones given to promote growth may also transfer into the meat and other drugs required can also be transferred. Even though DDT has been banned for nearly 20 years, animals can still show trace amounts which transfer to the human via a meat meal. Other chemicals that are used in meat production are tranquillisers, toxaphene, chlordane, stilbestrol, methoxychlor, dieldrin, lindane and aureomycin. Research shows that fresh fruits and vegetables help to take some toxic chemicals from the body.
The low calcium content of meat is a concern as it is the main body mineral. Conditions such as osteoporosis, brittle bones and low density bones are certainly not helped by eating meat. For women after menopause, bone loss increases and calcium-rich foods are essential. Excess meat will reduce the appetite for other foods and possibly add to the bone leaching due to the low calcium supply. Cramps and high blood pressure can also be due to a calcium deficiency. Meat makes weak bones, so balance your diet with calcium-rich foods!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
MEAT—OBESITY, BACTERIA & FREE RADICALS
The ideal balanced diet requires 75% fresh foods and 25% cooked foods. Nearly all cooked foods are acid forming. Meat is one of the most acid forming foods. When the blood is in an acid state it can lower the immune system’s ability to protect and heal the body. Excess acidic foods cause the body to produce more mucus in an attempt to protect against the acids. Alkalinity in the blood is vital for the process of reproduction. For maximum healing, the blood needs an alkaline balance. Minerals are the main provider of both acid and alkaline elements. The pituitary gland controls the body’s acid–alkaline balance. Nearly all fruits and vegetables, almonds and rice are alkaline foods. Most other foods, especially crustacea, meat, poultry, fish and eggs, are acid forming. A constant acid diet can cause a person to experience considerable dicomfort. Conditions such as headaches, sluggish liver, poor circulation and constipation can all be attributed to excess body acids.
Coffee, alcohol, soft drinks and tannin tea are also acid forming to the blood. The best advice for the regular meat eater is to ensure that adequate servings of fruit and vegetables are obtained regularly and to choose legume meals whenever possible.
Obesity is a ‘growing’ problem in some countries and there are a few connections between eating meat and obesity. Calories do add up in the diet, and with meat, over 50% of the calories are from fats (lean ham 75% fat, sirloin steak 76% and trimmed sirloin steak 35% fat). Most of the fat is saturated and often extra fats or oils are added to the meat when cooking; these are 100% lipid content. Overeating is a major cause of obesity, and with meat it is common to see large portions on the plate that are eaten completely and followed by extra serves later. To encourage the appetite and make the meal full of flavour, for some there’s often added sauce, plus the saturated fats satisfy the appetite. Over the years, a person can consume more as their stomach and intestines stretch, and if there is no reason to stop eating, obesity increases. Obesity is often related to a slow metabolism and the excess intake of processed and takeaway foods, soft drinks, alcohol, chocolate and those ‘traditional’ family meals.
The digestion time for meat is longer than for any other food group, especially if added fats are combined. Meat requires 5–6 hours preparation in the stomach, poultry 4–6 hours, cheese 3–4 hours. The problem really occurs later in the small intestine and particularly in the large intestine, the colon. The adult human digestive system is approx.10m long; most carnivorous animals digestive system is only 2m long. As meat putrefies easily in a warm environment, the digestive system of humans is an ideal breeding ground for bacteria as it can take up to 18 hours or more for the meat chyme to pass out of the body. Meat provides no fibre and unless the diet includes fibre-rich foods, the meat can ‘hang around’ the colon for days. This is a major cause of colon cancer and allows for the absorption of numerous toxins, leading the way to poor health due to the strain on the immune system.
Free radicals are abundant in cooked, fried and roast meat. The barbecue is the greatest provider of free radicals, so make sure you eat the salads with flax or olive oil to protect against the damage. Free radicals are now recognised as cancer-causing elements within cooked fats and oils.
Omega-3 is an essential fatty acid that is required for life, from the diet. Meat supplies omega-6 and large quantities of saturated fats. Refer to the chart in section entitled as What are the main functions of Omega-6?
As meat is cooked, all heat-sensitive nutrients are depleted. Meat is not a nutritious food, due to the low mineral and vitamin content (refer to chart below), plus the numerous detrimental factors mentioned above.
|
PER 100g |
BEEF |
ALMOND |
KIDNEY BEANS |
PEPITAS |
|---|---|---|---|---|
| CALCIUM | 5 | 232 | 28 | 51 |
| IRON | 1.9 | 4.6 | 3 | 11.3 |
| POTASSIUM | 318 | 768 | 358 | 801 |
| MAGNESIUM | 20 | 270 | 45 | 531 |
| PHOSPHORUS | 188 | 502 | 147 | 1166 |
| MANGANESE | 0.013 | 1.9 | 0.47 | 2.9 |
| ZINC | 3 | 2.9 | 1.1 | 7.4 |
| VITAMIN A | 24 | 9.8 | 0 | 72 |
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
MEAT—PROTEIN EVALUATION & SUMMARY
Meat protein values are often considered to be the only source of the essential amino acids or what is commonly termed ‘complete protein’.
This is certainly not true. Apart from the main groups of seafood, poultry and dairy foods, numerous other main food groups such as nuts, seeds, grains and legumes also provide the eight essential amino acids or complete protein. Refer to Chart 4 for numerous natural foods that provides the ‘facts and figures’, and verifies that complete protein is available from numerous foods.
Chart 9 and Chart 10 provides a guide to the average amino acid supply of the main food groups, plus the amount of each amino acid required per day for different body weights. It is obvious from the charts that meat/beef is not the best protein food. In Chart 3 the question of ‘what are the best protein foods?’ is answered in a complete evaluation of all protein factors.
Apart from the numerous possible detrimental factors detailed in the previous pages on meat, the protein from meat is complete and it provides a fair supply of the essential amino acids. The protein value of meat, however, can be considerably less than the ‘ideal lean beef ’ value given on the charts.
Excess cooking of meat is common and that reduces the protein (amino acid) value plus increases the risk factors. Also many of the nutrients are ‘leached out’ during excess cooking, via the juices. The added fats greatly decrease the protein value as they retard and reduce proper protein digestion in the stomach, resulting in poorly prepared proteoses and peptides. Animal protein foods, especially meat, require considerable digestive energy to convert the food into useable protein. Primary proteins—nuts, seeds, grains and legumes—require half the digestive time and energy compared to meat. Primary proteins do not have a list of possible detrimental factors.
Vitamin B12 is often a bone of contention when the requirement for meat is discussed. Meat is not the only source of vitamin B12 (refer to section entitled as Vitamin B12).
The countryside is cleared for meat production and in some places it has become desolate due to overgrazing. Consequently, the major problem of soil salination occurs with a huge expense (in the form of reforestation) required to rectify the problem. As mentioned before, meat is also overconsumed and results in health problems.
Meat takes the place of numerous other meals as people become less able to ‘cook’. The basic meal of ‘meat and three vegies’ every night is ‘overkill’!
It takes just as much time to prepare any of the hundreds of meatless meals. The ‘habit’ of eating meat can be so compelling that people say ‘they can’t live without meat’. That is because it has been the major food in their diet for years and without meat their plate would be empty.
There are over 100 complete protein meals apart from meat, and many of them have supported civilisations for centuries. See if you can get a piece of the action from a properly prepared meatless meal and give it a go to discover new recipes. Don’t let the habit of daily meat eating take over your health, weekly food budget and life.
|
NATURAL PROTEIN FOODS |
PROTEIN % of natural food |
NPU net protein useable |
Grams of useable protein per 100g |
TOTAL PROTEIN VALUES |
TOTAL PROTEIN VALUE in % |
|
|---|---|---|---|---|---|---|
| 1 | TUNA | 28% | 80% | 22% | 130 | 43.3% |
| 2 | FISH | 22% | 80% | 17% | 119 | 39.6% |
| 3 | EGGS | 12% | 94% | 17% | 117 | 39% |
| 4 | SOY BEANS | 34% | 61% | 21% | 116 | 38.6% |
| 5 | CHEESE | 26% | 70% | 18% | 114 | 38% |
| 6 | WHEAT GERM | 25% | 67% | 17% | 109 | 36.3% |
| 7 | BEEF | 24% | 67% | 16% | 107 | 35.6% |
| 8 | PEPITAS | 29% | 60% | 17% | 106 | 35.3% |
| 9 | CHICKEN | 21% | 65% | 13% | 99 | 33% |
| 10 | SUNFLOWER SEEDS | 23% | 58% | 13% | 94 | 31.3% |
| 11 | OATS | 14% | 66% | 9% | 89 | 29.6% |
| 12 | MILK/YOGHURT | 3% | 80% | 3% | 86 | 28.6% |
| 13 | CASHEWS | 18% | 58% | 10% | 86 | 28.6% |
| 14 | SESAME/TAHINI | 19% | 55% | 10% | 84 | 28% |
| 15 | RICE | 7% | 70% | 5% | 82 | 27.3% |
| 16 | PEANUTS | 26% | 43% | 11% | 80 | 26.6% |
| 17 | ALMONDS | 18% | 50% | 9% | 77 | 25.6% |
| 18 | BRAZIL NUTS | 14% | 50% | 9% | 71 | 23.6% |
| 19 | WALNUTS | 14% | 50% | 7% | 71 | 23.6% |
| 20 | CHICKPEAS | 20% | 43% | 7% | 70 | 23.3% |
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.