Red meat vs. white meat: How to distinguish them? Which type of meat should you choose to eat that is good for your health?
Red meat vs. white meat: How to distinguish them? Compare the pros and cons. Which type of meat should you choose to eat that is good for your health?
Meat consumed today, whether pork, chicken, beef, fish, etc. Are all sources of animal protein with unique flavors and nutritional value.
The classification of meat as white or red meat depends primarily on the แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ type of animal and the amount of myoglobin in the muscles. Myoglobin is a protein found in muscle cells that binds oxygen and iron, giving the muscles their color.
What is red meat?
The United States Department of Agriculture (USDA) defines red meat as protein derived from mammals, such as beef, pork, lamb, and venison. It is generally red when raw, due to its high content of the protein myoglobin, and turns a deep red or brown when cooked.
Although red meat is high in saturated fat. When consumed in moderation, unprocessed red meat is also a good source of protein, fatty acids, vitamins, and minerals, such as vitamins D, B12, B6, and zinc.
However, consuming large amounts of red meat. Especially processed meats such as sausage, bacon, ham or salami, may increase the risk of diseases such as high blood pressure, heart disease, type 2 diabetes and certain types of cancer. This is because processing often uses additives such as salt or nitrates. Which can become carcinogenic when they react with other substances in the body.
What is red meat?
Beef: All cuts of meat, including steaks, roasts, and ground beef. Beef is a good source of high-quality protein. It contains all the essential amino acids and is considered a complete protein source.
Pork: Most types of pork, including ground beef, ham and bacon, except for tenderloin, are rich in protein, fatty acids and essential amino acids for body growth.
Lamb: All types of lamb, including minced meat, leg meat and ground lamb, are good for the immune system. Lamb is rich in essential vitamins and minerals, especially iron, B vitamins and omega-3s.
Goat meat: Considered a healthy red meat. It is low in saturated fat and cholesterol and contains more iron than other red or white meats.
Venison: Very high in protein but low in fat, it is also a good source of iron.
Duck and Goose: Although they are poultry, duck and goose are considered red meat because their muscles are constantly used. Resulting in higher myoglobin levels, higher protein, and more iron than beef.
Benefits of red meat
Iron: Red meat is a great source of heme iron. Which is more easily absorbed by the body compared to non-heme iron found in plant foods. This is especially important for people prone to iron deficiency anemia.
- High in B vitamins: Red meat is high in B vitamins. Especially vitamin B12, which is essential for proper nerve function and the formation of DNA and red blood cells. Vitamin B12, which cannot be found naturally,
- Zinc and selenium: A good source of zinc, which is important for immune function, and selenium, which plays a key role in metabolism and thyroid function.
- Complete protein: Red meat contains complete protein with essential amino acids for the body to function.
- Contributes to muscle growth and maintenance: The high-quality protein and essential amino acids in red meat are beneficial for muscle growth, repair and maintenance. Especially important for athletes and the elderly.
What is white meat?
White meat refers to animal protein that is white both before and after cooking. It is generally derived from poultry, such as chicken, and most fish. These animals have muscle fibers adapted to short-duration activities. White meat contains less myoglobin than red meat, so it contains less saturated fat and is considered low-fat.
However, some poultry, such as chicken or turkey. Contain both light and dark meat, depending on the type of muscle fibers.
White meat has fast-twitch muscle fibers for short, quick movements, such as chicken breast.
Dark meat has slow-twitch muscle fibers, which are used for continuous movement. Such as chicken legs, and is higher in myoglobin and fat. Dark meat therefore has a stronger flavor than white meat.
What is white meat?
Chicken: All parts of chicken are white meat. It is a source of easily digestible protein, low in fat, and contains a variety of vitamins and essential amino acids.
Fish: All types of fish are white meat. Fish meat is an easily digested protein that nourishes the brain and nervous system, and helps reduce the risk of various diseases.
Seafood: Shrimp, crab, lobster and other shellfish are rich in protein, omega-3 fatty acids and minerals that are essential for the body.
Pork: Some parts of pork, such as the tenderloin, may be referred to as white meat, but are actually scientifically classified as red meat due to their higher myoglobin content compared to poultry and fish.
Benefits of white meat
- Lower in saturated fat and cholesterol: White meat, especially poultry and fish, tends to be lower in saturated fat and cholesterol compared to red meat, making it a better choice for heart health and cholesterol management.
- High-Quality Protein: White meat is an excellent source of lean protein, which is essential for muscle growth and repair, without added saturated fat.
- Rich in nutrients: Fish, a type of white meat, is high in omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
- Lower Calories: White meat is generally lower in calories than red meat, making it a better choice for weight management and dieting.
- Reduced health risks: Consuming white meat can reduce your risk of certain diseases, such as colon cancer and heart disease.
- Versatile: White meat can be used in a variety of dishes and is often quicker to cook than red meat, making it a convenient option for meals.
Pros and cons of red meat and white meat
White meat is meat with little fat and relatively fine fibers. Its advantages are that it is a healthy meat with low calories, is easily digested, and has little fishy smell. However, it has fewer vitamins and minerals than red meat.
Red meat is a source of protein and vitamins and minerals that are important to the body. However, red meat is quite difficult to digest and may cause more problems with the intestines. Therefore, it should be eaten in the right amount.
The decision as to whether white or red meat is “better” depends on an individual’s health goals, food preferences, and specific nutritional needs. Both types of meat have their own unique advantages and can be part of a healthy diet.