A healthy and balanced diet is made up of several foods, from fresh produce to whole grains and -- for many people -- meat. While all meat provides your body with essential nutrients, different types of meat have differing effects on your health. Choosing a diet rich in high-fat meat might increase your risk of some types of disease, while eating lower-fat lean meats may provide a healthier option.
High-Fat Versus Lean Meats
High-fat meats can come from a number of sources. Many cuts of beef contain fatty tissue attached around the edge of the meat as well as fat distributed through the meat, called marbling. Chicken or turkey with the skin on also represents a high-fat meat, since the skin contains a layer of fatty tissue. In addition, some cuts of pork, like side bacon, contain large amounts of fatty tissue. Some fish such as salmon also contain relatively large amounts of oils, though fish oil is largely made up of healthy fats, such as omega-3 fatty acids. Lean meats include chicken or turkey breasts with the skin and added fat trimmed away, as well as non-oily fish like sole. Some cuts of beef -- including flank steak, top sirloin and strip loin -- are relatively lean.
The difference between high-fat and lean meat is the food’s fat content. Most meat provides a source of saturated fat with the exception of fish, which contains unsaturated oil. Some meals containing high-fat meats might contain several grams of saturated fat and might be even provide more than your daily allowance of the nutrient. While high-fat and lean meats differ in their fat content, they also share some nutritional similarities. All meat serves as a source of protein, providing building blocks called amino acids that your cells need to function properly. Many meats also contain a range of vitamins and minerals, including vitamin B-12, or cobalamin, a nutrient your body requires to generate healthy red blood cells. Both high-fat and lean red meats provide a source of an easily-utilized form of iron, which your body needs to efficiently carry oxygen through your bloodstream.
Health Risks of Saturated Fat
A diet high in saturated fat has long been associated with increased risk of disease. Eating saturated fat can raise the levels of low-density “bad” cholesterol in your blood, and over time high levels of this cholesterol can lead to a narrowing and hardening of your arteries. For this reason, a high intake of saturated fat has long been associated with high blood pressure, stroke and other types of cardiovascular disease. Eating high-fat meats might also increase your risk for some types of cancer. For example, large intakes of animal fat may correlate with an increased incidence of breast cancer, according to the Harvard School of Public Health.
Controversy and Recommendations
Despite years of research indicating the health risks of eating a diet high in saturated fat -- such as a diet that includes large amounts of high fat meat -- a recent study indicates it might not deserve its poor reputation when it comes to heart disease. A study published in the “American Journal of Clinical Nutrition” in 2010 analyzed the diets and disease patterns of almost 350,000 subjects to better assess the effect of saturated-fat intake on cardiovascular-disease risk. Surprisingly, the study found that individuals with higher saturated fat intake did not have a higher risk of coronary heart disease or cardiovascular disease. However, more studies may be needed to confirm this finding, and animal fat is still associated with other health issues. For these reasons, choose lean meats and limit your consumption of fatty red meat. Opt for lean meats or unsaturated fat-rich fish as healthier options for your diet.
- raw red beef meat image by Maria Brzostowska from Fotolia.com