Selecting, Preparing and Portioning: What’s the healthiest way to enjoy meat?

In recent years, there have been claims that red meat is unhealthy and potentially cancerous, scaring a number of Australians into giving up their much-loved steak in an attempt to be healthier. Little do they know, this might not be the healthiest choice, especially given that Iron deficiency is one of the most widespread nutritional disorders in the world.

Iron and vitamin B12 insufficiency are on the rise among Australians, particularly affecting young women. Yes, plant sources can contain Iron (even though the bio-availability and absorption are not as strong), however vitamin B12 can only be found in foods derived from animal sources. Both Iron and Vitamin B12 are essential for your health, playing an important role in both your energy levels and metabolism. Need more convincing? 100g of raw beef also contains 32% of the recommended daily allowance of zinc and other important nutrients. Furthermore, red meat is a complete and high source of protein that is easy to digest and contains all of the essential amino acids that you need for good health and physical performance.

So what is the background for such claims against red meat?

First and foremost, the World Health Organisation released a statement that the consumption of PROCESSED meat contributes to colon cancer (see here). Processed meat includes things like sausages, bacon and deli meats. A good quality steak, or Chief Bar (made from top quality meat with no nitrites or harmful chemicals), hardly belongs in this category.

Most studies were conducted using an ‘average Joe’, who may not be particularly health conscious or savvy. As Westerners, we tend to overeat red meat, averaging about four times per day! The average consumer buys their meat in a supermarket, because it’s cheaper, not realising that the steak is usually grain fed (thus containing more inflammatory Omega 6 fatty acids), treated with antibiotics and potentially some hormones too! In Western society, a popular way to consume meat is to char-grill it, usually with the help of harmful hydrogenated vegetable oils, then add a dollop of sugary sauce, a side of fries and a schooner of beer. In this scenario, it’s hard to tell whether cancer is caused by the meat consumption specifically or by excessive consumption of alcohol, hydrogenated oils, chemicals and additives, a sedentary lifestyle or a combination of all these factors.

5 guidelines of healthy meat consumption:

1. Avoid processed at all costs!

Forget salami, sausages and bacon and opt for a good quality steak from your local butcher. Although it’s more expensive per kilogram, you will actually save money…on your health. Processed meats contain harmful hydrogenated oils, lots of salt, nitrites and other harmful additives. Every daily serving of processed meat increases the risk of heart disease, diabetes and colon cancer.

2. Know where it comes from!

Always opt for grass fed meat (ideally grass finished too, like Chief Bar) – it has the correct ratio of Omega 3 & 6 fatty acids, with no antibiotics and hormones added. If you can buy organic which is also grass finished, even better, but it’s not necessary and note that many organic meats are not grass finished. Local butchers will be able to tell you exactly where the meat came from, they’re also more likely to have fresher, better quality meat, from environmentally friendly farms.

3. Control those portions!

That’s 80g of uncooked (or 65g cooked) red meat per serving – this is why Chief Bars are the size they are, we start with 80g of raw steak which is dried to create a 40g bar in an ideal portion. Restaurants will generally serve at least 250g, which is over 3x the recommended amount. Red meat is only healthy when enjoyed in small amounts. Similar to dark chocolate, one square a day is healthy; a whole block a day is a ‘nutritional disaster’. Besides other issues, regular overconsumption of red meat can contribute to bone loss, due to loss of calcium.

4. Preparation is key!

With the exception of air drying (how Chief Bars are made), slow cooking and pressure-cooking are by far the healthiest methods for cooking red meat. The lower temperature preserves vitamins (particularly B vitamins) and minerals without producing carcinogenic compounds. Stewing is also an option, although some vitamins can be damaged if you stew meat for too long at a high temperatures. If you are in a hurry, quick pan-frying using a non-stick pan and a little spray-on oil is also quite healthy.

If you really want to grill or broil (it tastes so good), avoid char-grilling as the compounds produced by cooking at high temperatures and by blackening the meat are inflammatory and carcinogenic. When grilling meat:
– Line the grill with foil, or wrap the food in foil
– Marinate your meat in homemade marinades free of chemicals and added sugar (olive oil, lemon juice and herbs of choice are perfect)
– Don’t burn or chargrill your steak
– If you have to use oil, choose olive, coconut (or any other nut) oil and avoid vegetable oils completely as they’re too high in the inflammatory Omega 6 acids.

Our advice is to try to keep grilling for special occasions only and choose other methods for day-to-day cooking If you want to preserve all vitamins and minerals and avoid harmful by-products of cooking, have your meat air-dried – that’s exactly how Chief Bars are made.

5. A healthy steak needs a healthy side-kick!

Swap fries for cruciferous veggies to ramp up your intake of fibre, phytochemicals and antioxidants in order to boost your health and reduce cancer risk. Think cabbage, cauliflower, broccoli and brussels sprouts as your base, then add any veggies of choice. The more variety, the better and your gut micro-biome will thank you for it! The Vitamin C in the vegetables also helps your body to absorb Iron. If you want to supercharge your Iron absorption, squeeze lemon on your steak or use fresh lemon/lime juice in dressings and marinades. Foods containing phytates (cereals and grains), calcium (milk and dairy) and polyphenols (tea and coffee) can hinder iron absorption. Don’t avoid these foods, as they are a part of a healthy diet, just eat them separately from your steak.

Make your own condiments or look for those with low sugar content (less than 5%) and no chemical additives added.

If you want to hear more on this topic, check out our other blog posts on healthy meat consumption here and why iron is so important for the body, here.

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