Disease-causing substances in red meat and processed meat

Hot sausage on a hectic workday morning Fried bacon on a holiday morning Pork sausage salad when holding a party Processed meat has become a food choice for most people in their daily lives. More than just eating once in a while Experts say It's time to eat less.

Processed Meat is meat that has gone through the process of fermenting, curing, smoking, or adding salt and seasonings to increase flavor and shelf life, such as bacon, salami, sausage, bologna, pork sausage, Chinese sausage, pork slices, seasoned beef slices. Red meat includes pork, beef, and lamb.

There is strong evidence that processed meat and red meat It has a negative effect on health, causing heart disease (Coronary Artery Disease (CAD), Type 2 diabetes (Type 2 Diabetes), dementia (Dementia) and some types of cancer. especially Colon cancer

In 2015, the International Organization for Research on Cancer (International Agency for Research on Cancer (IARC)) announced that processed meat is a Type 1 carcinogen, classified in the same group as cigarettes, asbestos (Asbestos) and radioactive plutonium (Plutonium). It is in category 2 carcinogens which may cause cancer (Probably Carcinogenic).

Researchers suspect that there is a relationship between various diseases that come from processed meat and red meat. There are the following reasons.

Oxidative Stress

Adding nitrites (Nitrite) and nitrates (Nitrate) or what we know as saltpeter in the process of curing and preserving food. can be changed to N-nitroso Compounds include nitrosamines and nitrosamides. (Nitrosamides) during high temperature cooking Such as grilling barbecue, grilled meat, grilled pork or frying in a pan. where meat comes into direct contact with flames Also, meat Especially red meat has Iron in the form of heme (Heme-iron) results in the creation of more N-nitroso.

Both of these substances can accelerate oxidative stress, which causes tissue damage. increase in inflammatory substances Blood vessel walls lack flexibility. The response to the hormone insulin is reduced (Impaired Insulin Response) and also causes toxicity to the pancreas. All of this increases the risk of type 2 diabetes, heart disease, cancer and dementia.

increase Trimethylamine-N-oxide (TMAO)

all kinds of meat Red meat, in particular, is a source of L-Carnitine, which is converted into Trimethylamine-N-oxide (TMAO) by intestinal microorganisms Researchers found that levels of TMAO were related to the development of atherosclerosis. (Atherosclerotic Cardiovascular Diseases; ASCVD) an important cause of heart disease.

Toxicity to intestinal cells (Colonic Cytotoxicity)

In addition to oxidation reactions N-nitroso compound Can cause damage to intestinal wall cells. and accelerates cell division (Epithelial Proliferation), the beginning of cancer.

An increase in LDL cholesterol levels (LDL-Cholesterol)

Red meat and processed meat are high in saturated fat. which consumes large amounts of saturated fat Will increase LDL levels blood cholesterol Important factors of birth Ischemic Heart Disease (IHD) and if arteriosclerosis occurs It will cause blood flow to the brain to decrease. Increased risk of dementia

High blood pressure

Processed meats are often high in sodium. Resulting in increased blood pressure. which is the main factor in causing coronary heart disease. and as well as an increase in LDL cholesterol levels. High blood pressure Resulting in decreased blood flow to the brain. Increased risk of dementia

increased body weight

Following 373,803 people from 10 European countries for 8 years, it was found that eating meat And increased processed meat is associated with increased body weight. And it is well known that Increased body weight and fat mass Increases the risk of chronic non-communicable diseases (Non-communicable Diseases or NCDs) such as diabetes, heart disease and cancer can increase.

The good news is that we can eliminate the risk by choosing healthier proteins.

eating fish Chicken meat without skin or plant protein Various beans help reduce the risk of chronic non-communicable diseases. Including diabetes, heart disease, cancer and dementia.

Research from Harvard University published in the Journal of the American College of Cardiology in 2017, involving 209,568 people, found that the consumption of vegetables and whole grains Reduce the risk of coronary heart disease by up to 25%. And another study published in The BMJ journal in 2020 found that changing from processed meat to 1 serving per day (85 grams) into protein from plants Can reduce the incidence of heart disease by up to 17%

Not only beneficial to the heart Eating a plant-based diet also has a beneficial effect on type 2 diabetes. A 2019 study from JAMA Internal Medicine reported that eating a plant-based diet Can reduce the risk of developing type 2 diabetes by 23%.

Because eating protein from plants Makes you get unsaturated fat. Helps reduce blood cholesterol Rich in dietary fiber, vitamins and minerals, slows down the absorption of sugar into the bloodstream. All of which help reduce the risk of diabetes, fat, and heart disease.

We may not necessarily avoid eating meat altogether. and eat only plants Just choosing to eat fish or chicken can help reduce your risk as well.

In the end Red meat and processed meat are only harmful to our health if we eat them regularly. That means Eating only once in a while or only on special occasions It might not be as bad. Eating every day is a habit.

 
With best wishes from BDMS Wellness Clinic

LINE: @bdmswellnessclinic

Reference source

• Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. The American journal of clinical nutrition. 2011;94(4):1088-96.
• Wang M, Wang Z, Lee Y, Lai HT, de Oliveira Otto MC, Lemaitre RN, et al. Dietary Meat, Trimethylamine N-Oxide-Related Metabolites, and Incident Cardiovascular Disease Among Older Adults: The Cardiovascular Health Study. Arteriosclerosis, Thrombosis, and Vascular Biology. 2022:ATVBAHA. 121.316533.
• Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Circulation. 2010;122(9):876-83.
• Zhang H, Greenwood DC, Risch HA, Bunce D, Hardie LJ, Cade JE. Meat consumption and risk of incident dementia: cohort study of 493,888 UK Biobank participants. The American journal of clinical nutrition. 2021;114(1):175-84.