How much meat is recommended to eat per week? This is what nutritionists say

There is more and more scientific evidence that shows the convenience of avoiding excessive consumption of meat, especially of some types. Various international organizations have established weekly intake recommendations. Annual meat consumption in Spain is approximately 45 kilograms per person per year. This amount is about 900 grams per week. Logically, as it is the average, there are those who eat much more and, at the other extreme, those who do not eat a single gram because they are vegetarian. Is it a lot, a little, or normal? If the recommendations of the main organisms involved in food are taken into account, it is a fairly high amount. Meat is, in the words of Beatriz Robles, a food technologist and dietitian-nutritionist, "a nutritionally interesting food because it has a high nutritional density." However, it has its counterparts, which are reflected in the potential health risk of excess red meat and, above all, processed meat. "Most of the nutritional recommendations establish maximums regarding the consumption of meat," says the nutritionist. On the other hand, "for the rest of the foods, especially fruits and vegetables, they recommend minimum intakes." What contributes to moderate consumption of meat? Alma Paley, president of the General Council of Official Colleges of Dietitians-Nutritionists, explains what moderate meat consumption contributes in the context of a balanced diet: It is characterized by providing proteins of high biological value and in optimal quantities, as well as the fish, the egg and the milk. In addition, "it is rich in bioavailable, easily absorbed heme iron, an essential mineral in human nutrition from birth (also present in fish and poultry) and favors the absorption of non-heme iron from vegetables." Finally, it is characterized by providing essential B vitamins such as vitamin B12 -important for the brain and nervous system-, vitamin B6 -for the formation of red blood cells-, etc. Reasons to reduce meat consumption The scientific evidence that leads experts to propose a lower consumption of meat refers, above all, to that which has been processed. Reducing the consumption of processed meats can reduce the risk of suffering from colorectal cancer, while there is not as much evidence that limiting the consumption of red meats lowers this risk, says Paley, Specifically, it is estimated that every 50 grams of processed meat in the diet can increase the risk of colorectal cancer by 16-17%. There are also important studies that suggest that each additional 100 grams (compared to the weekly recommendations) of red meat per week increases the risk of colon cancer by 12%, adds the dietitian-nutritionist. On the other hand, excess meat and organ meats, along with high seafood consumption, have been associated with the appearance of uric acid in the blood and gout attacks. Likewise, "there is suspicion, but not evidence, that excessive consumption of meat, together with low consumption of fish and foods rich in fiber, is associated with inflammatory bowel diseases." Therefore, it is not only about limiting the consumption of meat, but also ensuring a sufficient intake of fish and foods of plant origin. Diets with an excess of meat, as well as eggs and cheese, provide excessive saturated fat, which is associated with cardiovascular diseases due to the increase in LDL (bad) cholesterol in the blood, while if consumption is adequate and the diet is accompanied by other vegetable or fish fats, the LDL cholesterol in the blood is regulated. In any case, Paley, continues, "the best evidence is that in the face of established cardiovascular disease, the most effective diet would be a vegetarian diet or a DASH diet that promotes the consumption of fruits, vegetables, low-fat dairy products, whole grains, and poultry." poultry, fish and nuts. Diet, inflammation and cancer risk is closely related to inflammation. “In the diet, there are pro-inflammatory foods and anti-inflammatory foods; the first add points and the second subtract; by adding them all, the inflammatory index of a diet can be obtained”, says Paley, Meats, cheeses, and butter are pro-inflammatory, while fish, nuts, olive oil, and vegetables are anti-inflammatory. A positive dietary inflammatory index is associated with an increased risk of some types of cancer. Weekly meat recommendations The recommendations of the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESA) establish that meat consumption should be limited to a maximum of three servings per week. "A serving is a steak or chop of about 150 grams," explains Robles. Therefore, it is recommended not to exceed 450 grams of meat per person per week, that is, half of what the Spanish population consumes on average according to the latest statistics. The guides of other international organizations go in the same direction. For example, the EAT-Lancet Commission, which according to Robles "is one of the most important organizations from a scientific and sustainability point of view", recommends a maximum serving of red meat a week and two white types of meat. The Asian does not specify how many servings of white meat and how, but it does mention the need to prioritize poultry and rabbit, which are white. Differences between red, white, and processed meat The types of meat are basically 3: White meat: poultry (especially turkey and chicken), and rabbit. Red meat: it is muscle meat, that is, beef, pork, lamb, horse, and goat. Processed meat: Meat preserved by salting, curing, fermenting, or smoking. It includes products such as cooked ham, serrano ham, salami, bacon, sausages, chorizo, salchichón, and mortadella... Paley, clarifies that, from a nutritional point of view, "there are no significant differences between some meats and others." Although red meat has more iron, it is also higher in saturated fat. That is why it is advisable to limit its consumption. “Heme-type iron, which is the best absorbed, is in all foods of animal origin,” Robles stresses. Moreover, very rich sources of this mineral, such as mussels, are often overlooked. In the case of processed meat, the recommendations go beyond the reduction or limitation and the advice is to avoid it.