Red meat often gets a bad rap when it comes to heart health, with studies suggesting that frequent consumption increases the risk of cardiovascular issues. However, if you follow a paleo diet, you may be protected from this threat. The key is to understand the crucial difference between processed and unprocessed red meats.
Processed vs. Unprocessed Red Meats
A paleo diet promotes the consumption of unprocessed meats such as organic, grass-fed beef, organic pork, lamb, and free-range organic chickens. In contrast, processed red meats, which are not part of the paleo diet, include hot dogs, luncheon meat, bacon, and sausage. These processed items often contain added preservatives, salt, and other potentially harmful substances.
Heart Difficulties and Diabetes
A study conducted at the Harvard School of Public Health explored the effects of both processed and unprocessed red meat consumption on heart disease and diabetes. The researchers analyzed the outcomes of around 20 studies, encompassing over 1.2 million participants from the United States, Europe, Australia, and Asia.
The findings revealed that the daily intake of 50 grams of processed meat (approximately one or two slices of luncheon meat or a hot dog) increases the risk of heart disease by about 42% and the chance of developing diabetes by 19%. Interestingly, the same risks were not observed in individuals who ate unprocessed red meat.
Health Protection from the Paleo Diet
One of the major benefits of the paleo diet is its emphasis on organic fruits and vegetables. These nutrient-dense foods contain an abundance of health-boosting phytonutrients, which are crucial for a strong immune system. In contrast, processed meats often go hand-in-hand with unhealthy and nutrient-deficient food items, such as white bread, high fructose corn syrup, and processed snacks.
By following a paleo diet that consists of grass-fed steak, organic vegetables such as spinach, bok choy, and chard, you’re providing your body with the nutrients it needs without the added risk of cardiovascular issues and diabetes.
The Importance of Sodium and Preservatives
Through their research, the Harvard team discovered that both processed and unprocessed red meats contain similar amounts of saturated fat and cholesterol. However, processed meats contained four times more sodium and 50% more nitrate preservatives.
The higher risk of heart disease and diabetes associated with processed meats, therefore, appears to be more related to sodium and preservatives than to fats.
The Bottom Line
When assessing the effects of red meat consumption on health, it’s essential to distinguish between processed and unprocessed meats. Not all red meat is created equal, and lumping them together can lead to skewed conclusions.
So, if you’re conscious about your heart health, the paleo diet, with its emphasis on natural, unprocessed meats and vegetables, may be a wise choice. Just remember to always pay attention to the type of red meat you’re consuming—the difference between processed and unprocessed could significantly impact your overall health.
