Meat is a staple in many diets worldwide, providing a valuable source of protein and essential nutrients. However, the type of meat and the way it’s prepared can have a significant impact on our health, particularly in relation to inflammation and weight management. Certain meats, particularly processed ones, can contribute to inflammation within the body and potentially lead to weight gain if consumed regularly.
We spoke with Dr. Kezia Joy, MD, to learn about the three worst meats when it comes to inflammation and weight gain. Joy revealed that processed meats, red meats, and conventionally raised meats are the three worst culprits in exacerbating inflammation and contributing to weight gain. Read on to learn more.
Processed Meats
Processed meats, such as bacon, hot dogs, sausages, and deli meats, have been associated with adverse health effects, particularly in relation to inflammation and weight gain. These meat products are often high in saturated fats, sodium, and additives like preservatives and nitrates, which can contribute to chronic inflammation within the body.
"Sausages, bacon, hot dogs, and deli meats that have been cured, smoked, or salted often contain high levels of saturated fats, as well as additives such as nitrates and nitrites, which can contribute to inflammation. Processed meats are also high in calories and salt, which can lead to weight gain and increased blood pressure," Joy says. She also adds that these types of meats are "high in saturated fats which can lead to obesity and systemic inflammation."
Red Meats
While red meat is a valuable source of essential nutrients like iron and protein, excessive consumption, particularly of fatty cuts, has been associated with health concerns. Moreover, red meat is calorie-dense, making it easy to overconsume, which can result in weight gain.
Joy states that "fatty cuts of red meat (like ribeye or T-bone steaks) and ground beef with high fat content can promote inflammation and weight gain when consumed in excess. They are high in saturated fats, which can raise bad cholesterol levels (LDL) and contribute to the development of heart disease. Some research also suggests that a compound called neu5gc, found in red meat, may cause inflammation."
Conventionally Raised Meats
Conventionally raised meats, which are produced using conventional farming methods, often involve the use of antibiotics, hormones, and crowded living conditions for livestock. These practices can lead to meats that may contain residual antibiotics and hormones, which can disrupt the body's natural hormonal balance and potentially contribute to inflammation.
Joy elaborates on this and explains why eating this type of meat can harm our health. "These often come from animals raised in confined animal feeding operations (CAFOs). They are typically given feed that is high in omega-6 fatty acids and may contain antibiotics and hormones. The imbalance of omega-6 to omega-3 fatty acids can promote inflammation in the body. The use of antibiotics and hormones may also have various health implications, including hormonal imbalances that could potentially contribute to weight gain."
She adds that these factors can disturb the balance of the gut microbiome and hormonal equilibrium, potentially resulting in inflammation and increased body weight.
Of course, there are numerous more healthful alternatives to such meats that not only provide essential nutrients but also offer delightful flavors. Joy suggests lean meats (skinless poultry or pork loin, and aim to buy organic or pasture-raised if possible to avoid antibiotics and hormones), fatty fish like salmon, mackerel, and sardines, and plant-based proteins such as beans, lentils, tofu, and tempeh.
