The Real Deal Between Red and White Meat

Do youoften hear that red meat should be avoided because of its high saturated fat, which can lead to heart disease? This is typically followed by promotingwhite meat. However, there has been a recent study that shows that both white meat and red meat can cause high levels of cholesterol. The study was publishedin the American Journal of Clinical Nutrition and participants either followed a high saturated fat diet with protein sources from red meats, white meats and non-meats such as dairy products and vegetables, while others followed a low saturated fat diet with the same protein sources.

All About the Results

As expected, those that partook in the high saturated fat diet resulted in having higher levels of LDLs (aka “bad” cholesterol) and total cholesterol versus those on the low saturated fat diet. However, the study did show that there were high levels of LDL and total cholesterol in both a red meat diet and white meat diet. This was likely due to the fact thatthe same amount of LDL and total cholesterol was found in the low saturated fat diet coming from red meat sources and white meat sources, just less of it from the total diet. Plant based sources showed the least amount of cholesterol levels.

Bridging to Real Life

So what does this all mean for you? Does choosing white meats not benefit youat all? It is the same as red meat with regards to increasing LDL and total cholesterol levels? Not necessarily. Before you think that red meat and white meat are the same, keep these points in mind:

The cut of the meat matters – The saturated fat comes from fatty meats, so keep in mind that certain cuts such as a rib-eye steak or a chicken thigh will be higher in fat than a chicken breast per say. This is why you should stick to leaner cuts such as skinless chicken breasts, turkey breasts, tenderloin, and so on.

Moderation – You do not have to give up on your favorite meats, but too much of one thing whether it be red or white meat, is not the best route to go either. Eat some skirt steak at that barbeque or during a family outing, but remember, you don’t have to eat it every week. If you had steak during the week and are craving a burger on the weekend, try swapping a traditional burger with a turkey burger!

Don’t limit yourself to just meats as protein sources – Don’t forget that meats aren’t the only protein sources out there. Just how the study pointed out, plant based protein sources are lower in saturated fats, so this can range from little to no saturated fat. Try great sources such as lentils, white beans, chickpeas or other legumes. Incorporate eggs, nuts and vegetables like edamame and peas in your meals to add in some protein. Another alternative is fish, like cod, or salmon, which is higher in fat but a good source of omega 3s.

Don’t feel discouraged about choosing one meat over the other. You have the power to choose what is best for your body and you have the tools needed to make these decisions. Trust yourself, listen to your body, experiment in the kitchen with different foods whether they’re burgers, grilled chicken, or even tofu, just have fun with it!

Your Turn to Take Action: Will you make any changes to your diet after reading about this study? Let me know in the comments below!