Meat consumption has for some time been associated with development of coronary heart disease (CHD), stroke, and diabetes. A new study reported in The American Heart Association’s journal Circulation is the first to separate out the effects of red unprocessed meat (beef, pork, lamb) from processed meat products (defined as any meat preserved by smoking, curing, salting or using chemical preservatives – bacon, sausage, salami, hot dogs, and luncheon meat).

The researchers at the Department of Epidemiology at the Harvard School of Public Health and Division of Cardiovascular Medicine conducted an analysis and review of evidence for relationships of red (unprocessed), processed, and total meat consumption with CHD, stroke, and diabetes. They looked at 1598 studies and ended up with 20, which met their criteria. Those yielded them 1,218,380 individuals; 23,990 CHD cases; 2280 stroke cases and 10,797 diabetes cases. In their studies red meat was not associated with CHD or diabetes. On the other hand, processed meat intake was associated with 42% higher risk of CHD and 19% higher risk of diabetes. The researchers say that the relationship with stroke looks like they need to do more work, as there were only 3 studies evaluated.

Because processed meat and fresh meat both contain about the same amount of fat and cholesterol they’ve previously been lumped in similar risk categories, but the processed meat has about 4 times the amount of sodium and 50% more preservatives (nitrates, etc.); than the unprocessed red meat, so researchers will now be looking more closely at the sodium and preservatives as the big challenges to health.

The main thing the Harvard researchers learned is that it appears that something about processed meat has added a great deal of risk to those who eat a lot of it.  Think moderation!  The second main thing is that they need to start separating out processed meat in future research to find what it is about them that poses the greatest danger.

Some who read this study may conclude that a clean bill of health has been given to fresh unprocessed meats. The studies DO NOT conclude that eating these meat products has been linked to a reduction of health risks (diabetes or CVD); it just says that the fresh meat did not have the 42% increase in risk that the processed meats had. Fruit, vegetables, whole grains, fish, and nuts, on the other hand, have been linked to decreased risk of diabetes, CVD, and some cancers – so it seems fairly obvious that we should continue striving to increase these in our diets. It is also follows that people who eat much more of these foods, generally eat less of the red meats. (They even do it as a strategy to fill up and thus eat less meat, cheese, and other fatty, high caloric foods). Think about the Mediterranean-style of eating that we so often write about. The original Mediterranean diet research studied peoples who ate very little meat, and then, mostly fish.

The researchers of the new Harvard study suggested to be on the safe side, not to eat more than one serving of processed meat per week (do not misread this as per day)– some of the researchers said to minimize it or avoid it entirely. So processed meats should be greatly restricted. As for unprocessed meats, the study looked at the intake of only 3 ounces per day of unprocessed beef, pork or lamb. I’m not certain that 3 ounces per day was a realistic serving size of meat to study. Yes, it is a realistic amount to nourish an individual, but I think that often the serving size, in America for sure and increasingly in the rest of the world, far surpasses that amount. More than once, as a guest, I’ve been generously served a piece of meat that would be sufficient for a family of four. I realize that my host was striving to be generous and hospitable, but it just doesn’t fit with a healthy style of eating.

Dr. Nathan Wong, (University of California, Irvine), is president of the American Society for Preventive Cardiology. He explained how serious the risk is to eat processed meat.  There is a 42% higher risk associated with each 50-gram intake (only 2 ounces) of processed meat, he explained.  Two ounces is a very small amount. Many Americans do not think twice about consuming double that quantity, or more, in a single meal. Note: Eating just 50g/day of processed meat is about 1 hot dog, or about 4 average slices of bacon, or 2 slices of deli meat, or 2 ounces of ham. Most hearty meat eaters would regard that amount of ham as a small fluttery bird’s portion.

Do not forget that meat, along with cheese, sugar, and carefully crated layers of sugar, salt, and fat, have been implicated as being addictive. (Kessler: The End of Overeating; Bernard: Breaking the Food Seduction. The recent “rats' eye view” guest blog post is another source of evidence. This post reported on a recent seminal research study on food addiction. The addictive foods included bacon and sausage along with sweet-fat goodies. If rats have access to these foods all day, 100% of them become obese, and their brains are changed. They begin to substitute overeating of these foods for pleasures they used to enjoy.  Remember this study when friends and loved ones assert how good meat tastes to them, and who cannot imagine a square meal without it.

My hope is that we can move a little more mindfully toward some meatless meals or meatless days. It is reported in Johns Hopkins Medicine Journal, that Johns Hopkins Hospital has a new ‘Meatless Monday’ at their Wellness Corner to promote the benefits of eating more grains, fruits and vegetables. They’re striving to help their customers learn that they will not be sacrificing taste by eating vegetarian meals. Their Executive Chef Shawn Fields cleverly says, “If you think chili needs meat, you don’t know beans.” In addition to health and wellness, Johns Hopkins, is also trying to raise awareness of the environmental and public health impact of industrial meat production linked to water use, climate change and pollution.

If you follow the Dr. Grandma’s posts, you will notice that frequently the recipes are meatless or adapt well to being meatless. We strongly believe that what you eat should taste really good and be very satisfying; therefore, our by-line, “Good Health Can Be Yummy.” You don’t need to become a vegetarian to improve your health and reap the benefits of eating less meat. Consider watching your serving size (watch for the individual roasts served by hosts and restaurants) and reduce frequency of eating both processed meats and red meat. Certainly consider following Dr. Wong’s recommendations to minimize or avoid processed meat.

Peanutty Leeks and Tofu Stir Fry

The flavors of the vegetables, ginger, lime and peanuts work very nicely together.

Ingredients:

2 tablespoons extra virgin olive oil

14 ounces extra firm tofu – drained and cubed

1 tablespoon minced ginger

4 cups of leeks, light green and white parts, sliced

4 cups mushrooms, sliced

4 cups Chinese cabbage, sliced

1 red bell pepper, sliced

1 green bell pepper, sliced

2 tablespoons peanut butter

2 tablespoons soy sauce, low sodium is fine

2 tablespoons lime juice

1/3 cup coarsely chopped peanuts

Serve with steamed brown rice or wheat berries

Directions:

In a large skillet or wok stir and cook the tofu and ginger until lightly browned. Add the sliced leeks and mushrooms and cook until tender. Then add the peppers and cabbage and stir until cabbage is wilted. Add the peanut butter and soy sauce and stir until all ingredients are thoroughly mixed. Stir in the limejuice and serve over steamed brown rice or wheat berries. Sprinkle with coarsely chopped peanuts.

Cube the tofu and stir with the oil.

Mince the ginger.

Slice the leeks.

Cut the large end of the leeks in half before slicing.

Add the mushrooms and leeks to the oil and tofu.

Slice the Chinese cabbage.

Stir until the vegetables are tender.

Add the peppers.

Next add the cabbage.

After stirring in the lime juice, serve over brown rice or wheat berries and sprinkle with peanuts.