As we welcome spring, it’s the perfect moment to reevaluate our dietary choices, particularly when it comes to the meats we consume. While meat is a staple in many diets, not all varieties are created equal, and some can contribute to inflammation and weight gain. From processed meats laden with additives to fatty cuts high in saturated fats, certain choices in our meat selection can sabotage our health goals.
We spoke with Jacek Szymanowski, PN certified nutritionist and health coach, to learn about five meats you should consider cutting out this season to minimize inflammation and weight gain. He revealed that processed meat, red meat, processed meat with added sugar, conventionally raised meat, and highly-processed meat alternatives are the ones to stay away from. Read on to find out why and learn about healthier alternatives.
1. Processed Meat
Processed meat, such as bacon, sausages, and deli meats, poses a significant risk to our health due to its high content of additives, preservatives, and unhealthy fats. Regular consumption of processed meats has been linked to increased inflammation in the body, primarily due to their high levels of saturated fats and additives like nitrates and nitrites.
Szymanowski reveals that these types of processed meats "contain high levels of saturated fat, sodium, and additives such as nitrates that may cause inflammation. These compounds are also associated with an increased risk of obesity and other chronic conditions, such as heart disease."
2. Red Meat
Red meat, while rich in protein and essential nutrients, can pose risks to our health when consumed in excess. High consumption of red meat, particularly fatty cuts like beef and lamb, has been associated with increased inflammation in the body.
Szymanowski elaborates on the saturated fat content by stating, "Fatty cuts of red meat contain a high amount of saturated fat, which promotes inflammation and weight gain when consumed in excessive amounts." Instead, he says, "Opting for leaner cuts of red meat, such as sirloin, can help reduce the risk of inflammation."
3. Processed Meat With Added Sugar
The combination of processed meats with added sugars exacerbates the inflammatory response in the body. The excessive consumption of added sugars can lead to spikes in blood sugar levels, triggering inflammatory pathways and contributing to chronic inflammation. Moreover, this type of meat is often high in calories and unhealthy fats, making them a significant contributor to excess calorie intake and weight gain.
The added sugars in meats are often overlooked, which is why Szymanowski brings attention to some examples. "Some processed meat, particularly those in marinades such as teriyaki chicken and barbecue ribs, may contain added sugar. Excess sugar consumption causes inflammation and may lead to weight gain over time," he notes.
4. Conventionally Raised Meat
Conventionally raised meat, typically produced through intensive farming practices, are often fed diets high in grains and antibiotics, which can alter the composition of their meat. Additionally, they may contain residues of antibiotics and hormones, which could disrupt gut health and metabolic processes, potentially leading to weight gain.
"Conventionally raised meat is usually produced using conventional farming methods that involve the use of hormones and antibiotics. The birds and animals also live in crowded environments," he states. He also adds, "These practices may lead to meat contaminated with residual hormones and antibiotics that could lead to inflammation."
5. Highly Processed Meat Alternatives
Highly processed meat alternatives, such as plant-based burgers, vegetarian sausages and hot dogs, meatless deli slices, and vegan nuggets and tenders, are often marketed as healthier alternatives to conventional meat. But, they may actually contribute to inflammation and weight gain due to their composition and processing methods. These products typically contain a variety of additives, preservatives, and artificial ingredients to mimic the taste and texture of real meat.
Szymanowski agrees and says, "Highly processed meat alternatives such as vegan sausages, nuggets, and burgers may contain ingredients that promote inflammation, such as preservatives, refined oils, and additives."
Healthier Alternatives
So, what should we eat instead? The important thing is to focus on healthier sources of protein, which Szymanowski notes are, "plant-based proteins such as legumes, whole grains, and nuts; seafood such as salmon, sardines, mackerel, and trout; eggs and dairy; and poultry such as turkey and chicken."
These will provide essential nutrients without the harmful additives associated with highly processed meat alternatives, promoting better overall health and well-being.
