Red Meat White Meat Or Non
The study examined whether cholesterol levels differed after consuming diets high in red meat compared with diets with similar amounts of protein from white meat or non-meat sources . It also studied whether the results were affected by the amount of saturated fat in each of the diets.
One hundred and thirteen healthy men and women, ages 21 to 65, participated in the study. Each study participant was randomly assigned to either a high- or low-saturated fat diet. Then, for four weeks each, and in varying orders, they consumed protein from either red meat, white meat, or non-meat sources.
All of the foods consumed during the study were provided by the researchers . To reduce the chances that other factors that would affect cholesterol levels, participants were asked to maintain their baseline activity level and abstain from alcohol. They were also advised to maintain their weight during the study period, and their calories were adjusted if their weight shifted.
Bonus: Easy Ways To Incorporate Poultry Into Your Diet
- Meal prep for the week with a whole roasted chicken: roasting a whole chicken for dinner Sunday night and use leftovers in salads or sliced for sandwiches during the week
- Cook a bunch of chicken/turkey breasts in a crock pot , and shred to add over rice, roasted vegetables, etc.
- Ground chicken and turkey are great to make burger patties or use to make pasta sauces
Both Are Great But Which Is Better
Before we get into our head-to-head comparison of chicken liver vs beef liver, lets get to know a bit more about this fantastic organ meat and its bountiful benefits.
Not since the 1950s has liver been a standard on restaurant menus. But just because its out of fashion, doesnt mean it should be out of your diet.
In fact, liver is making a comeback, with many nutritionists in the Paleo and Keto worlds resurrecting liver as a superfood.
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Cholesterol In Shrimp Vs Beef Vs Chicken Shrimp Is Good For Your Heart
When it comes to foods to pass on if your lipid levels are high, it is likely that shrimp is at the top of the list. Of all meat products, the shrimp cholesterol connection is one of the most well known, with just four ounces touting over 200 milligrams, cementing its place among notorious blood fat boosters. But, do we know everything there is to know about the shrimp cholesterol relationship? And, is it possible that there is much more than meets the eye when it comes to the cholesterol in shrimp? Recent studies are suggesting that might just be the case, and that shrimp may actually be a better friend to the heart than previously thought.
Starting with the newest information, recent studies are indicating that an antioxidant that is found in shrimp may contribute to heart health. This particular antioxidant, according to The Worlds Healthiest Foods, is known as astaxathin. It is used typically as a food additive and is found in supplements when produced synthetically but occurs naturally in krill and some types of shrimp. Wikipedia explains that research points to astaxathins potential benefits to cardiovascular diseases due to its powerful antioxidant properties. However, the potential benefit to heart health does not necessarily negate the high levels of cholesterol in shrimp. But, there are some fascinating new truths with regards that too.
Comparing Meat And Nonmeat Intake
The researchers divided healthy men and women into two groups, according to whether they regularly consumed high levels of saturated fatty acids or low levels of saturated fatty acids.
Within these two arms of the study, the researchers randomly assigned the participants to a red meat group, a white meat group, and a nonmeat protein diet group.
Within each group, the participants who were 2165 years old and had a body mass index of between 2035 kilograms/square meter consumed the allocated foods for 4 weeks.
After the intervention, the researchers measured low-density lipoprotein cholesterol , levels of apolipoprotein B, small and medium LDL particles, as well as total and high-density lipoprotein cholesterol .
Is Chicken Healthy For You
Chicken has long been considered a healthy alternative to red meat. And it is indeed low in saturated fat, contains higher amounts of omega-6 fatty acids than other animal meats, and is high in protein and essential vitamins and minerals such as B6, B12, iron, zinc, and copper. However, there is a widely-held misconception that chicken and other poultry meats have been shown to improve health. The truth is, it’s quite neutral overall.
Some Tips For Maximizing The Healthfulness Of The Poultry In Your Diet
- If you are an avid chicken-eater, make sure you arent eating too much. Studies show that an increased intake of poultry can lead to weight gain .
- Limit your poultry intake to moderate amounts and keep portion sizes to 4 ounces .
- Poultry breasts are the most healthful and leanest cut thighs, wings and drumsticks are slightly higher in calories and fat.
- Make sure to remove skin before you eat it, as that is where a majority of the fat is stored.
- The best ways to prepare poultry include roasting, baking, or grilling. Avoid frying as a cooking method, which can cause poultry to become high in saturated fats and calories.
Recommended Reading: How To Control Cholesterol Through Diet
Impact On Blood Levels
For several hours after you eat liver, the levels of fats in your bloodstream remain higher than usual, until the fats are transported into cells or eliminated from your body. For most people, dietary cholesterol has a small impact on long-term levels of cholesterol in the bloodstream, reports the Harvard School of Public Health 1. However, a subgroup of people are more sensitive and their blood levels of cholesterol respond significantly in response to the amount they eat. Hyper-responders and anyone with Type 2 diabetes or a genetic predisposition to high cholesterol should avoid high-cholesterol foods such as liver.
- For several hours after you eat liver, the levels of fats in your bloodstream remain higher than usual, until the fats are transported into cells or eliminated from your body.
- However, a subgroup of people are more sensitive and their blood levels of cholesterol respond significantly in response to the amount they eat.
Red And White Meats Are Equally Bad For Cholesterol Study Finds
The key takeaway from the study, nutritionists say, is to watch out for saturated fat, no matter the protein source. And when it comes to poultry versus red meat, “it’s easier to get higher amounts of saturated fat from some cuts of red meat,” said Elizabeth Kitchin, assistant professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved with the research.
Still, it was unexpected that poultry had the effect on cholesterol levels that it did.
“I was surprised that the effect of white meat on cholesterol levels was identical to the effects of red meat,” said Dr. Ronald Krauss, study author and director of atherosclerosis research at Children’s Hospital Oakland Research Institute.
In the study, 113 adults were randomly assigned to one of three diets for one month: rich in lean cuts of beef, lean cuts of chicken or turkey, or plant proteins. After each month, the participants’ diet was changed, so that each participant ended up trying all three diets. However, half of the participants’ diets, regardless of protein source, were high in saturated fat the other half ate a low-saturated fat diet.
After each month, the researchers measured the participants’ levels of LDL cholesterol, the so-called bad cholesterol.
“Keeping all else constant even the level of animal fat the levels were higher on both sources of meat compared to the nonmeat diet,” Krauss told NBC News.
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Tips For People Who Like Meat
- Its OK to eat meat as long as you limit the amount and choose healthier types.
- One portion of meat is two to three ounces or about the size of a deck of cards.
- Choose lean cuts of meat. Lean cuts usually contain the words round,loin or sirloin on the package.
- Trim off as much fat as you can before cooking and pour off the melted fat after cooking.
- Use healthier cooking methods: bake, broil, stew and roast.
- Minimize processed red meats like bacon, ham, salami, sausages, hot dogs, beef jerky and deli slices.
Note: Eating a lot of meat is not a healthy way to lose weight, especially if you have heart disease.
White Meat Can Raise Cholesterol As Much As Red Meat New Study Shows
05 June 2019
White meat, such as chicken, may raise blood cholesterol levels as much as red meat does, a new, small study details.
The finding surprised researchers, who didn’t expect that eating large amounts of poultry would lead to higher blood cholesterol levels. Of the three diets in the study red meat, white meat and nonmeat proteins only the plant-based diet was associated with healthy blood cholesterol levels, the researchers found.
“When we planned this study, we expected red meat to have a more adverse effect on blood cholesterol levels than white meat, but we were surprised that this was not the case,” study senior researcher Dr. Ronald Krauss, a senior scientist and director of atherosclerosis research at the Children’s Hospital Oakland Research Institute in California, said in a statement. “Their effects on cholesterol are identical when saturated fat levels are equivalent.”
In the study, called the APPROACH Animal and Plant Protein and Cardiovascular Health trial, researchers looked at 113 healthy people, who were randomly assigned to a diet that was either high or low in saturated fat.
The results showed that while participants in the high-saturated fat group had more total and LDL cholesterol levels than people in the low-saturated fat group, both red and white meat raised LDL levels, regardless of how much saturated fat was in the diet.
It’s also possible that there are other factors about red meat that can affect cardiovascular health, he said.
Also Check: How To Lower Vldl Cholesterol
Cholesterol In Meat And Poultry Comparison Chart
The amount of cholesterol in meat has left it relatively off the table so to speak for those who are battling higher than desirable cholesterol numbers. However, recent studies have shown that not only are many of our preconceived notions about high cholesterol foods perhaps holding less water than once thought, but also that the way in which we choose to eat some of our favorite meats can have a big role in the way in which these notorious high cholesterol foods may impact our health.
Bad cholesterol levels can lead to an increased risk of heart attacks and strokes, according to The Mayo Clinic. Just how dreadful bad cholesterol levels get is influenced by many factors including family history, genetics, lifestyle and diet as well. It is exactly for this reason that the cholesterol in meat has gotten such as bad rap, as it is thought to negatively contribute to an unhealthy rise in these blood fat levels.
And, if you reference our chart below, it is easy to see why. Regardless of what type of meat is being discussed, a rather small and unimpressive portion is nearly enough to wipe out almost half the recommended daily intake of cholesterol in people that have elevated levels to begin with. The American Heart Association advises that those without elevated cholesterol consume no more than 300 milligrams daily, while those that are at higher risk with increased lipid levels consume less than 200 milligrams.
Eating Meat When You’re Pregnant
Meat can generally be part of a pregnant woman’s diet. However, pregnant women should avoid:
- raw and undercooked meat because of the risk of toxoplasmosis make sure any meat you eat is well cooked before eating
- pâté of all types, including vegetable pâté they can contain listeria, a type of bacteria that could harm your unborn baby
- liver and liver products these foods are very high in vitamin A, and too much vitamin A can harm the unborn child
- game meats such as goose, partridge or pheasant these may contain lead shot
Page last reviewed: 13 July 2021 Next review due: 13 July 2024
Also Check: What Is Considered Too High Cholesterol
Which Foods Are High In Cholesterol
All animal foods contain some cholesterol. But by cutting down on the animal foods that contain saturated fats you will be keeping the cholesterol in your diet in check too.
Foods that contain cholesterol and are high in saturated fat.
Full fat dairy foods such as milk, cheese, yogurt and cream.
Animal fats, such as butter, ghee, margarines and spreads made from animal fats, lard, suet and dripping.
Fatty meat and processed meat products such as sausages.
There are some foods which are low in saturated fat but high in cholesterol. These include eggs, some shellfish, liver, liver pate and offal. Most people dont need to cut down on the cholesterol thats found in these foods.
Foods that contain cholesterol but are low in saturated fat.
Lean meat, especially offal, such as liver, kidney, sweetbreads, heart and tripe
Prawns, crab, lobster, squid, octopus and cuttlefish.
For people with FH, or who have high cholesterol, or are at high risk of or have cardiovascular disease, you can still eat some of these foods, but you need to be more careful about how often you eat them to ensure youre keeping within the guidelines. For example, you could eat three or four eggs a week, and shellfish such as prawns up to once or twice a week.
You should avoid liver and offal altogether because they are very rich sources of cholesterol.
The table below shows the amount of cholesterol in these types of foods:-
What The Study Means For Your Diet
Sounds pretty ominous, but what does that really mean for healthy, active adults who turn to a piece of chicken in their salad or on their dinner plate for their protein fix?
Like with other nutrition studiessimilar to the recent research on eggs, for exampleyou have to look at it in context to get the real picture. Otherwise, youd be scrapping food from your diet left and right whenever the next new study comes along.
With this study, its important to keep in mind that researchers measured blood cholesterol levels, not actual incidents of heart issues or development of heart disease. These cholesterol levels are seen as markers of potential risk, not an indication of cause-and-effect, according to Stuart Phillips, Ph.D, director of the McMaster University Centre for Nutrition, Exercise, and Health Research.
Although its worth paying attention to cholesterol, he noted, its relationship to heart disease and death isnt a one-to-one relationship. There are many other contributing factors in addition to cholesterol numbers, said Phillips, such as family history of heart disease.
So taking into account actual health associations versus associations with health matters, but thats not the only reason you should take this newest study with a grain of salt.
Instead, what people should consider is a strategy thats emphasized again and again: Eat more plants, too.
Read Also: What Foods Can Help Reduce Cholesterol
Do I Need To Cut Down On Dietary Cholesterol
Most people dont need to cut down on the cholesterol thats found in foods- so you can still enjoy eggs and shellfish.
Its much more important to cut down on foods which contain saturated fats. Thats because saturated fats affect how the liver handles cholesterol. So, eating saturated fats can raise your blood cholesterol. Try to replace saturated fats with unsaturated fats which are better for your heart.
For some people those with familial hypercholesterolaemia , those who have high cholesterol, and those who are at high risk of or have cardiovascular disease the recommendation is to limit cholesterol in food to no more than 300mg a day. In the case of FH, ideally less than 200 mg a day.
Even though dietary cholesterol only has a small effect on blood cholesterol, people with high cholesterol and FH already have high levels of blood cholesterol, so it seems sensible not to eat too much cholesterol in food.
Healthiest To Least Healthy
Jenna Birch talked with experts to offer general guidance on which animal proteins and cuts of meat are the best for you. Heres what they said.
|Look for loin cuts like tenderloin or top loin, which are typically leaner.|
|Beef||Round or sirloin are leaner cuts flank steak is typically pretty lean T-bones, rib-eyes, New York strip steak are higher in saturated fats.|
|Lamb||Loin, shank and leg cuts are leanest some cuts of lamb are slightly higher in calories than beef, but you can typically trim fat from the edges to make them leaner.|
|Processed meat||Bacon, hot dogs and sausage are all high in saturated fat and often made with chemicals considered carcinogenic to humans.|
THE WASHINGTON POST
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Who Wins Chicken Or Beef
At the end of the day, its a matter of taste. Yeah, I knowits a bit anticlimactic. But both beef and chicken are high-quality sources of protein and a variety of nutrients.
Whats really important is that you enjoy a variety of proteins, including chicken and beef, dairy products , and quality plant proteins . And perhaps whats really MOST important is that when it comes to protein, quality really does matter.