We will examine the evidence behind all of these claims later in the article. Here's what you need to know about white meat vs. red meat and vice versa, so that you can truly benefit from both. People have started digging for the meat that falls under the category called red meat and which ones are white meat. So, choosing white or red meat depends on the definition you choose. Having white meat is good as there are fewer calories, less fat and also less saturated fat as compared to red meat. White meat is pale before and after cooking. It’s widely accepted that red meat contains many important nutrients; specifically, protein, vitamin B12, and the minerals iron and zinc. More HCAs form at temperatures over 220°C (428°F) or during long cooking times. White Meat vs. Red Meat, Which Is Better for You? Required fields are marked *. Many of us, excluding vegans and vegetarians, of course, eat meat regularly as it has become such a huge factor in many of our diets. beef vs. pork and chicken vs. turkey). In one article, in which we talked about the red juice that drips out of meat when you buy them fresh. Nutrition Profile: Red Meat vs. White Meat. To make it fair, we will use the nutritional profiles of two red meats and two white meats; Let’s now examine how these four meats contrast in terms of fat, carbohydrate, protein, vitamins, minerals, and other bioactive compounds per 100g. White meat is a leaner source of protein, with a lower fat content. Consuming white meat, such as poultry, has an equal effect on blood cholesterol levels as consuming red meat. Nutritionists have long claimed that red meat is less healthy than white meat.That’s because it contains more saturated fats, which can raise blood cholesterol levels, and high cholesterol can contribute to the development of heart disease.However, a new study kinda throws a wrench in this theory, showing that white meat, and particularly poultry, has pretty much the same effect on cholesterol. And is white meat really healthier? Differences between red and white meat. The study found that abstaining from eating meat altogether lowered blood cholesterol much more … However, meta-analyses and systematic reviews suggest that these compounds may possibly be a reason meat eaters have a higher (observational) cancer risk (40, 41). Unlike the epidemiological studies, there is a stronger case that this is something we should be careful about. Which one should you eat? This largely depends on the definition you decide to follow, which ultimately depends on the purpose of searching for examples of red and white meat. White meat or red meat? In a similar fashion, there are epidemiological studies that suggest higher red meat consumption may increase cardiovascular risk (36). However, neither red nor white meat are the most nutrient-dense meat; that honor belongs to organ meat. If the entire population were eating similar to meal 1, then there would be strong support for these epidemiological risks identified with red meat consumption. In gastronomy, red meat is commonly red when raw and a dark color after it is cooked, in contrast to white meat, which is pale in color before and after cooking. Poultry white ("light") meat is made up of fast-twitch muscle fibres, while red ("dark") meat is made up of muscles with fibres that are slow-twitch. It’s worth noting that these compounds can form in white meat too. Another difference is that white meat is a leaner source of protein (lower fat) but contains lesser heme Iron, Zinc and Vitamins A, D, E and K (fat-soluble vitamins). In addition to the nutrient profiles, meat also contains a variety of bioactive compounds that infer health benefits. The popular narrative suggests that red meat contains some important nutrients, but it’s not the best food for our health. Opting for grass-fed beef or pasture-raised poultry would lower these ratios in beef and poultry respectively. With health experts differing in opinion regarding these types of meat, it is difficult for the common consumer to decide which one she/he should eat. It is certainly true that red meat is more nutrient-dense, but is the nutritional profile of poultry really so bad? For this reason, the highest dietary source of the compound has been listed. If you are digging for health reasons, I think it is best to just follow the USDA approach. To summarize, the study found that there is no difference in cardiovascular risk whether eating more or less than 3.5 servings per week. The main difference between red and white meat’s color is the amount of myoglobin found in the animal’s muscle. As shown in the table, beef and lamb—the red meats—tend to be higher in saturated fat and lower in polyunsaturated fats. Both red and white meat is a good source of protein. What class particular meat falls under? All in all, both red and white meat offer a variety of health benefits. Some participants in these randomized studies were eating hundreds of grams of red meat per day (37). "What is processed meat" has been a question on the lips of many after the World Health Organization (WHO) announced... Ahmed is a Food Scientist/Technologist first of all. This article examines the key differences between red and white meat and answers the question; which one is healthier? https://www.nutritionadvance.com/healthy-foods/red-vs-white-meat Although white meats like duck are not far behind when it comes to iron content, red meats are undoubted victors in this category. The Differences Between Broilers and Layers Chicken Meats, How To Distinguish Between Crayfish, Prawn and Shrimp, Meaning of The “Secret” Colour Codes On Toothpaste Tubes, Tips For Keeping Tomatoes Fresh For Longer, 4 Foods You Should Not Keep In The Freezer, 6 Food Ingredients That Will Never Get Spoilt, 7 Surprising Reasons You’re Gaining Weight, Learn How To Make Delicious Moi Moi From Corn, How To Make Gluten-Free Bread For Celiac Disease Patients, Simple Way To Make Tomato Ketchup At Home. White meat is pale before and after cooking. On the positive side, these compounds occur solely from cooking meat at very high temperatures. Bioavailability Of Red Meat Vs. White. Some people feel that white meat is a vastly inferior source of nutrition than red meat. Meal 2: McDonald’s meal of a Big Mac with french fries and cola. First, it is not confirmed that consuming HCAs or PAHs increases cancer risk. Per 100g, these compounds are present in the amounts shown in the table below. However, the major difference comes from the vitamin B12 content; red meat is a much bigger source of B12. But when it comes time to carve up a whole roasted bird, everyone starts to fight over the juicy thighs. But is cutting out red meat a good idea? Using additional herbs and spices reduces this number even more (. Vitamin B12 is an essential vitamin that, among other functions, is responsible for blood cell formation, neurological health and DNA synthesis (10). In culinary terms, only flesh from mammals or fowl (not fish) is classified as red or white. Last Updated on October 2, 2019 by Michael Joseph. 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