Here are 9 types of meat and their benefits and concerns.
1. Pork.
A picture of pork
One of the most widely consumed types of meat worldwide is
pork.
Despite some misunderstandings, pork is classified as red
meat rather than white meat. This is because it contains a lot of myoglobin, a
protein that gives meat its red color.
Pork is actually used in a wide range of meat products,
including; and there are a lot of different cuts of pork.
- · Bacon
- · Ham
- · Hot dogs
- · Jamon
- · Prosciutto
- · Salami
- · Sausages
Benefits.
Thiamin (vitamin B1) is a particularly important nutrient
found in pork. The content of this important vitamin is much higher than in
other meat and plays an essential role in glucose metabolism and protecting
cardiac health (2, 3).
cheaper than the majority of other meats. check out
Pork is a good source of selenium and zinc, which are
essential for healthy hormone production, immune system support, and protection
from oxidative stress (4, 5).
Concerns.
Since pork is more prone to bacterial contamination and
food-borne illnesses than other meats, it is crucial to ensure that it is
cooked all the way through (6, 7).
2.Beef.
A picture of beef
The majority of people probably picture beef when they think
of red meat.
From ribeye steaks to hamburgers, there are numerous
different beef products and cuts available.
It's also important to remember that beef's nutritional
qualities can vary greatly depending on its fat content.
For instance, a ribeye steak will have much more fat (and
calories) than a lean cut of meat.
See this guide to steak varieties and their nutrient
profiles to get a better idea of how various cuts of beef stack up.
Benefits.
The average person's diet contains a significant amount of
iron, zinc, and vitamin B12 thanks to beef (9).
It's interesting to note that oleic acid is the primary
fatty acid in beef. If you haven't heard of it before, it is the primary fat
found in olive oil and is regarded as "heart healthy" (10, 11).
Conjugated linoleic acid (CLA), glutathione, and creatine
are just a few of the many potentially advantageous substances found in beef
(12, 13, 14).
Concerns.
Some people may experience unhealthy levels of circulating
iron as a result of excessive beef consumption. These high levels can raise the
risk of developing different cancers and heart disease. Hemochromatosis, a
genetic mutation that results in an excessive absorption of heme iron, increases
the risk of developing this condition (15, 16).
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can develop as a result of overcooking (burning) beef. These two substances are both cancer-causing, but by cooking meat properly (17, 18), we can reduce our exposure to them.
3.Mutton and Lamb.
There is only one significant difference between lamb and
mutton, which are both very similar meat types.
Lamb comes from a sheep that is under a year old.
The meat of an adult sheep is known as mutton.
Similar to beef and pork, there are several popular lamb
cuts, with lamb chops possibly being the most well-known.
Benefits.
Mutton and lamb are both generally healthy meat choices.
The omega 6 to 3 ratio in sheep is extremely low—and
possibly even ideal—in comparison to other meats because they graze on pasture
all day (20).
Numerous nutrients that are good for your health can be
found in lamb, particularly zinc, selenium, and B vitamins.
Concerns.
Compared to other types of meat, lamb is very expensive.
4.Chicken.
Chicken is among the "big three" in terms of
popularity, along with beef and pork.
Chicken, on the other hand, falls into a different category
of meat called poultry.
White meat is a common term used to describe poultry.
There are many different foods made with chicken because it
is one of the most consumed foods worldwide. These range from fried and roasted
chicken to chicken soup and even chicken popcorn.
Benefits.
Chicken is incredibly affordable and cheap.
Chicken offers fewer fat/calories than other meats while
still having the same amount of protein for those who are trying to eat less of
them. Chicken, then, contains a lot of protein.
An important source of gelatin is chicken stock or broth.
Since chicken bones are less dense than those of other meats, it is much
simpler to extract the collagen and gelatin.
Selenium, potassium, phosphorus, and B vitamins are
particularly abundant in chicken, which also offers a respectable source of
other essential vitamins and minerals.
Concerns.
Unfortunately, bacterial contamination from strains like E.
Chicken frequently contains E. coli and salmonella. Therefore, when handling
raw meat, strict hygiene procedures are required (22, 23).
For more information on the nutritional makeup and potential
advantages of chicken, see this guide.
5.Turkey.
Another white meat is turkey, which is perhaps best known for its place at the Christmas table.
It is a less common type of poultry and has a richer, dryer
flavor than chicken.
Although roast turkey is undoubtedly the most popular
variety—as was already mentioned—you can also find other processed and
unprocessed turkey products. One of the most well-liked of these is turkey
bacon (for a comprehensive guide to turkey bacon, see here).
Benefits.
The protein content of turkey, which has 1715 grams for just
149 calories, is among the highest of all meats.
Turkey offers a good deal of B vitamins, potassium,
selenium, and phosphorus, just like chicken does.
A low-cost, high-quality protein source is turkey.
Concerns.
The risk of foodborne bacteria is higher in turkey than in
other types of poultry, including other poultry (25).
6.Venison.
A photo of venison, a meat that is becoming more and more
popular.
Deer flesh is referred to as venison, and it is typically a
rarer kind of meat.
Due to venison's perceived positive reputation among
consumers, sales have been skyrocketing in recent years.
But is that standing merited?
Even though it is a red meat, venison is extremely lean. It
resembles white meat more nutritionally speaking.
Benefits.
Due to the deer's predominately wild lifestyle and diet,
venison has significantly less fat (and a lower omega-6 to omega-3 ratio) than
other meat. The ratio of omega 6 to omega 3 is ideal and is about 2:1.
Despite having considerably fewer calories than beef,
venison has a higher vitamin and mineral content. In conclusion, venison may be
the meat that is highest in nutrients.
Concerns.
Source is crucial. Deer may contract chronic wasting disease
(CWD) in some regions. For more information, refer to the entire venison meat
guide.
7.Duck.
One of the less common meats is duck.
Chinese populations, where "Peking duck" is a centerpiece dish, however, enjoy it enormously.
We can categorize duck as a type of white meat, similar to
chicken and turkey.
Benefits.
Phosphorus, B vitamins, and selenium are all abundant in
duck.
All of these vitamins are essential for optimum energy
production and a healthy immune system (28, 29).
Concerns.
A roast duck is perfectly healthy, as is making duck at
home. Be aware, though, that duck is frequently served in Chinese cuisine in
sauces made from a variety of seasonings, including sugars and oils.
8.Wild boar.
Wild boar is a non-domesticated pig that lives in the wild.
'Wild boar' is another name for the meat from this animal.
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In general, wild boar has less fat and more protein than
regular pork.
Benefits.
Wild boar has a higher percentage of omega-3 fatty acids
than pigs that only consume grain because it is raised and fed in its natural
environment.
Numerous nutrients, especially B vitamins, selenium, and
zinc, as well as other health-promoting elements can be found in wild boar.
Concerns.
Trichinella spiralis, a parasite sometimes found in pigs,
occasionally contaminates wild boar meat. There have been several outbreaks of
this in recent years, but it is quite rare (31, 32, 33).
9.Bison.
Fresh Bison Logo of Buffalo Farm.
A healthy and extremely lean red meat is bison.
It is a great choice of meat for anyone looking to reduce
their intake of calories or fat because of this.
Benefits.
Grass-fed bison can have extremely high omega-3 levels, even
though the data mentioned above is for animals that were raised conventionally.
A large variety of nutrients are available in bison for very
few calories.
For more details, see this comprehensive analysis of bison meat's nutritional value.
Concerns.
When compared to other types of red meat, bison is very
expensive, making it unaffordable for some people.
