For a long time, meat was considered the number one source of protein and, along with butter and coffee, was a symbol of social prosperity. However, meat consumption in Germany has reached unhealthy levels and is well over twice the recommended amount. So we show you what happens when you eat red meat every day.
While white or light meat comes from poultry, meat products from beef, pork, lamb and game are commonly referred to as red meat. Although this is a rich source of various B vitamins (B3, B6, B12) and minerals such as iron, zinc and selenium, the average per capita consumption in Germany at 1,100 grams per week is far above the usual recommendations of the professional societies. So here we tell you what happens when you eat red meat every day.
This is what happens when you eat red meat every day
1. Your risk of colon cancer increases
Even if the topic is discussed very controversially and emotionally in the media and among the general public, research has long been in agreement: “High consumption of red and processed meat increases the risk of colon cancer.” This is how World Cancer Research puts it Fund International , which continuously analyzes all studies on the influence of our diet on the development of cancer. While the causes and mechanisms were unclear for a long time, the Technical University of Kaiserslautern only recently identified so-called heme iron as the culprit. This form of iron is only found in animal products like red meat. Using healthy intestinal cells, food chemists were able to show in the laboratory that animal heme ironhas a toxic effect on intestinal cells and can thus promote the development of cancer.
The German Society for Nutrition (DGE) also recently presented the connection between a high consumption of red meat and sausage products and an increased risk of colon cancer and breast cancer in this year’s nutrition report and recommends a maximum intake of 300 to 600 grams of red meat per Week.
Tip: Nobody has to give up meat completely. To minimize the increase in your risk of cancer from eating it, however, you should use unprocessed meat , do not overheat it and never exceed the recommended maximum amount of 600 grams per week .
2. Inflammation occurs in your body
While unprocessed red meat triggers oxidative stress in the body and has a slightly pro-inflammatory effect, sausages such as salami or ham cause significantly more damage. Processed meat products are among the most pro-inflammatory foods due to their high levels of heme iron and omega-6 fatty acids, as well as added nitrites . Their inflammation index is on par with that of refined white flour products – the number one inflammatory trigger. You should therefore absolutely avoid sausages, ham and salami so that no chronic inflammation can form in your body.
3. They die earlier
As part of the large-scale European EPIC study ( European Prospective Investigation into Cancer and Nutrition ), 25,000 men and women from Germany were also asked about their dietary habits, other lifestyles, medical history, blood values and weight. According to the German Cancer Research Center (DKFZ) , the data analysis showed that a “diet with plenty of red meat and a lot of sausage (…) shortens lifespan in men by 1.4 years and in women by 2.4 years” . The DKFZ therefore advises a much more moderate consumption of beef, pork and lamb as well as sausages.
4. You cover your protein needs
Of course, the biggest advantage of meat must not be swept under the rug: With fresh, low-fat meat, you can cover your protein requirements relatively easily, since most varieties consist of 20 percent high-quality proteins. This makes it easier for people in particular who do not want to deal with their diet to get enough protein. With minimal effort, however, you can quickly find out which plant-based foods are particularly rich in protein >>
5. They harm the environment
A high consumption of meat damages the environment in two ways: Large areas of rainforest are cleared to make room for soybean cultivation for concentrated feed, which the animals are supposed to use to grow quickly. Over 70 percent of the world’s soy crop is used for animal fattening, compared to just 2 percent for tofu and other soy foods consumed by humans. Furthermore, cattle in particular cause significant methane emissions. The greenhouse gas is even more harmful to the climate than CO2.
