¿Cuánta carne deberíamos estar comiendo?

¿Cuánta carne deberíamos estar comiendo?

In recent years, evidencia has emerged that higher intakes of carne roja - such as beef, lamb, pork and veal - can increase our risk of cáncer de colon. Processed meats such as bacon, sausages, cured meats, pâté and corned beef have been linked to cáncer too. However, it's important to remember that it is all about quality and quantity.

"The UK recomendaciones are that if you consume more than 90 g of red or processed meat per day, to reduce this to below 7 0g," says Reema Patel, registered dietitian at Dietitian Fit. "Try to have some meat-free days in the week to reduce overall consumption. Opt for other fuentes de proteína sources such as fish, shellfish, eggs and vegetarian proteins such as lentils, beans and soya-based products to mix things up in the week."

Red meat can be nutritious as it is a great source of protein and many vitaminas y minerales, including iron, zinc and B vitamins. "Meat is one of the main sources of vitamin B12 in the diet. However, red meat can be high in saturated fats and sal," dice Patel.

"Too many saturated fats can increase our non-HDL (high-density lipoprotein) colesterol. This is seen as the 'bad cholesterol' and a high salt intake is a risk factor for developing presión arterial alta. Both of these are risk factors for developing enfermedades del corazón."

Saying that, Patel adds, it is more about moderation and reducing overall consumption in our dietas as a whole, instead of labelling red meat as bad. "Adding in varied sources of protein in the week, aside from just red meat, is more beneficial in the long term. Not just for our health but also the medio ambiente," dice ella.

An increasing number of people are becoming vegetarian and vegano for ethical, ambientales and health reasons. However, whether being basado en plantas is healthier can depend on the overall quality of your diet and the variety of nutrients you are consuming, Patel explains.

"Trying to go for lean meat can help reduce grasas saturadas levels, as can going for fewer processed meats, such as bacon, sausages, and cured meats," she says. "Leaner meats without the skin, such as chicken or turkey, are opciones más saludables overall to include more regularly if you are a meat eater. Naturally, vegetarian and vegan diets may be lower in saturated fats compared to diets higher in animal proteins."

Vitaminas y minerales

However, it's important for everyone to get enough vitamins and minerals in their diets. "If you follow a vegetarian or vegan diet, ensure that you are including foods that provide a good source of vitamin B12, hierro, zinc, calcio, iodine and omega 3," dice Patel.

"Plant-based dairy alternatives should be fortified with some of these key nutrients. Keeping your diet varied with a large variety of fruits and vegetables, plant-based proteins and whole grains can help with having a dieta más saludable overall. Working on lowering consumption of refined carbohidratos and products with added azúcares is important for health too."

Puede ser necesario complementar tu dieta en una dieta vegana, ya que algunos alimentos veganos pueden no proporcionar una cantidad adecuada de nutrientes específicos. "Si no estás seguro, consulta a un dietista registrado para obtener orientación sobre el análisis de tu dieta general y recibir recomendaciones, o consulta con tu médico de cabecera antes de complementar", dice Patel.

If you think you are eating too much carne or want to cut down, there are plenty of ways to create delicious, nutritious vegetable-based meals.

Asigna días sin carne

Going vegetarian or vegano can be a big commitment and even if that is your end goal, cutting out meat gradually can be a good way to ease yourself into a dieta change. Allocating a couple of days a week for plant-based meals can be a good start.

If you only order meat-based meals when you're eating out at a restaurante or getting a takeaway, eating meat can become a treat rather than an everyday ingredient.

Reemplaza la carne con alternativas vegetales

En todo el Reino Unido, la gente está gastando más dinero en productos veganos, y las dietas basadas en plantas están en tendencia en línea. Los supermercados ahora ofrecen muchas opciones de alternativas sin carne, como salchichas o hamburguesas veganas. Reemplazar tus carnes habituales con estas, incluso solo un par de días a la semana, puede ayudar a reducir tu consumo de carne.

It's also helpful to replace minced meat with pulses like lentils, chickpeas and other beans, which are nutritious, filling and high in fibra. Es fácil reemplazar la carne picada con lentejas para crear una deliciosa Boloñesa.

Pesa tu carne

Puede ser difícil saber cuál es el tamaño de una porción de carne, por lo que puede ser útil pesar la carne antes de añadirla a tu plato.

According to the Asociación Británica de Dietética (BDA), una porción de carne cocida como res, cerdo, cordero, carne picada, pollo o pavo es aproximadamente del tamaño de una baraja de cartas, que es alrededor de 90 g. Para el pescado blanco cocido, debería ser 140 g o del tamaño de la palma de tu mano.

Prepara comidas en torno a las verduras

Muchos de nosotros creamos comidas en torno a la carne. Sin embargo, es posible construir comidas saludables y satisfactorias alrededor de verduras y legumbres, como curris de garbanzos y coliflor, cenas asadas con salchichas vegetarianas o un Wellington de champiñones.