Eating meat is a popular habit that many people enjoy. However, there are many people who struggle to control their desire to eat meat regularly. If You are struggling with an addiction to meat, don't worry, you are not alone. In fact, you're in the majority, as the majority of people worldwide eat meat. But if you are looking to cut down on your meat consumption, or even give it up altogether, there are many ways to reduce or stop eating meat, depending on your addiction level. This article will take you through the tips to control meat addiction. Health Risks of Eating Too Much Meat Meat is a staple in many diets around the world, but what are the health risks of eating too much meat? The World Health Organization (WHO) has identified processed meat as a Group 1 carcinogen. This means that it increases the risk of developing cancer. Processed meats include bacon, ham, hot dogs, sausages and other pre-packaged meats. They also include any meat that has been treated with smoke, chemicals or preservatives. In addition to that, red meat is also considered as Group 2A carcinogen by WHO. So, excess eating of pork, beef and lamb can probably cause cancer. Read: Dietitians Warning: Who Should Avoid Red Meat? How To Control Meat Addiction? People who are addicted to meat often find it difficult to break the habit. However, there are several ways people have found to overcome this addiction. Before starting to control meat addiction, you will need to identify that you are eating an excessive amount of meat and you are addicted. Here is what you can do to overcome meat addiction. Be Aware the Harmful Effect of Meat It is well known that meat consumption can result in many harmful effects on human health, but few people are aware of the harm meat addiction can cause. The harmful effect of meat has been proven by many medical professionals. Meat is the number one cause of heart disease, stroke, cancer, and obesity. It can also lead to type 2 diabetes, arthritis, and numerous other diseases. People who are eating excessive amounts of meat should be aware of these facts in order to make the process easier. Read How to Eat Red Meat Without Jeopardizing Your Health Don’t Eat Meat Every Day Is eating meat every day really necessary? Not necessarily. There are several ways to reduce or even eliminate your dependency on meat without going completely vegan or vegetarian. One way is to cut back on the amount of meat you eat. Another is to eat less processed meat.  So, if you want to avoid becoming addicted to meat, you should try not to eat it every day. Instead, eat meat every other day, or even better, just a few times a week. Although you are still eating meat, but you'll be less likely to develop a full-blown addiction. Make Changes Gradually If you are addicted to something you cannot reduce it overnight. Instead, you have to improve gradually, step by step. If you have decided that you are going to eat less meat, especially the red meat you can make changes gradually. For example, if you are eating beef once a week, you might decide eating bu weekly and later once in a month. Read Is Red Meat Good or Bad for You? Eat Poultry Red meat is one of the most addictive foods out there. The blood in red meat has some chemicals such as gamma globulin, hemoglobin, and albumin. These activate the body's opioid receptors. It’s not hard to see why, with all the amazing flavors and textures that it possesses.

While the dietitians urge everyone to eat a balanced diet, they are warning some people about consumption of red meat. These experts say that people with certain health conditions should avoid eating red meat altogether because of its high levels of saturated fat and cholesterol. However, red meat, like beef, mutton, etc, is a source of protein and other essential nutrients, but it can increase the risk of heart disease, cancer, and other diseases. So, people with some significant health conditions should avoid eating red meat for their own good. According to the dietitians, there are ten people who should not consume red meat. People who should never eat red meat People with High Cholesterol One reason people with high cholesterol should avoid eating red meat is that it is high in saturated fat. Saturated fat can raise your cholesterol levels, which can lead to heart disease. According to research, a high intake of saturated fat can increase the relative risk of coronary heart disease by 18%, and consumption of red meat can increase the saturated fat significantly.  Moreover, the cholesterol coming from red meat clog up blood vessels. So, people with high cholesterol levels should eat leaner cuts of red meat or avoid eating red meat altogether. Read How to Eat Red Meat Without Jeopardizing Your Health People with Heart Disease According to World Health Organization (WHO), about 17.9 million people each year die from heart diseases. And red meat is one of the main reasons for heart disease. Heart disease is a collective term for multiple types of heart conditions. The most common type is coronary artery disease. It can lead to a heart attack.  Coronary artery disease happens when plaque builds up in your coronary arteries. These arteries supply blood to your heart. Plaque contains cholesterol, calcium, fat, and other substances in the blood. Over time, plaque hardens and narrows your arteries, which limits oxygen-rich blood’s flow to your heart.  All these happen due to the intake of high cholesterol, and red meat is most responsible for such a condition. Read Yummy Bengali Seafood Recipes to Try at Home People with Alpha-gal Syndrome Alpha-gal syndrome is an allergy to the sugar found in red meat. The sugar is called galactose-alpha-1,3-galactose, or alpha-gal for short. People with alpha-gal syndrome are allergic to alpha-gal. When they eat red meat, they have a reaction that can range from a mild rash, hives, heartburn, cough, diarrhea, and stomach pain to swelling in lips or eyes, or throat.  Consuming red meat can trigger these symptoms in people with alpha-gal syndrome, which is why people with the condition should avoid eating red meat. People with Advanced Kidney Disease Advanced kidney disease is a condition in which the kidneys no longer function properly. The disease can progress quickly and lead to serious health problems if not treated. According to a study, people with kidney disease consuming the highest amount of red meat can increase the risk of end-stage kidney disease by 40%. Read Rainy Day Homemade Snacks Ideas, Recipes to Enjoy with Family People with Family History of Certain Cancers Red meat has been linked to an increased risk of certain cancers, particularly colon cancer. Family history is a risk factor for cancer, so people with a family history of colon cancer may be at an even higher risk if they eat red meat.  Even if you don't have any family history, regular eating of red meat can increase the risk of colon cancer. According to a Harvard study, people who ate about 5 ounces of red meat a day were third more likely to develop colon cancer. Besides, processed meat is also a risk factor for different cancers. People Having One or More Risk Factors for Heart Disease If you have at least one of the risk factors for heart disease, such as high blood pressure, high cholesterol, diabetes, obesity, not exercising, or being an unhealthier eater, red meat consumption will likely intensify your risk of coronary heart disease.  Read Cold Remedies: Best, worst drinks to boost immune, fight sickness According to the University of Oxford's critical reviews in Food Science and Nutrition, consuming red meat - even in very small amounts - significantly increases a person's risk of heart disease. In fact, the study finds that for every 50 grams of red meat consumed per day, the risk of heart disease rises by 18%. People Diagnosed with Breast Cancer  Eating red meat has been linked to an increased risk of bringing back cancer. This is because red meat contains high levels of saturated fat and cholesterol, which can promote the growth of cancerous cells.  In some cases, breast cancer dragonized patients may eat red meat in a low amount after being fully recovered. Additionally, growth hormones and other chemicals used in cattle often contribute to the development of cancer. Read Natural Collagen-Rich Foods for Healthy Joints, Skin, Hair Obese Person As you already know, eating red meat has been linked to an increased risk of heart disease, cancer, and other chronic health conditions. Obese people are already at a higher risk for these conditions, so eating red meat can further increase their risk. Additionally, obese people tend to have high blood pressure and cholesterol, both of which can be worsened by eating red meat. Finally, red meat is typically high in saturated fat, which can contribute to weight gain and obesity. People with Type 2 Diabetes Red meat is a major source of saturated fat, which is a type of fat that may raise blood sugar levels. In addition, red meat is often high in calories and can contribute to weight gain, which is another factor that can lead to Type 2 diabetes. For these reasons, it is generally recommended that people with Type 2 diabetes avoid eating red meat. Read Is Red Meat Good or Bad for You? People with High Blood Pressure Eating red meat has a link to an excessive risk of high blood pressure. This is because red meat contains high levels of saturated fat, which can raise your cholesterol levels and lead to the hardening of the arteries. So, anyone with high blood pressure should avoid eating red meat. Final Words So far, we have discussed who should avoid consumption of red meat. It is important to remember that everyone's body is different and what may be safe for one person may not be safe for another. So, if you have certain health conditions we have discussed here, you should not eat red meat. If you are unsure whether or not red meat is risky for you, it is always best to speak with your doctor first. They can help guide you in making the safest dietary choices for your health. Read How to fight sugar cravings with healthy foods, drinks

If you’re not vegan or vegetarian, meat may often be interchangeable with one another. Beef, chicken, and lamb may have different textures and flavors but are all consistent sources of protein. Meat is a staple to many dishes and red meat is one of the most popular of them all. Here is how red meat in particular can jeopardize your health. And, how to eat red meat without harming your health.  What Is Red Meat There are tons of meat on the menu these days, however, common ones such as chicken and fish don’t count! Red meats are your heavier choices such as beef, lamb, veal, etc. These meats are commonly higher in price due to agricultural costs but are more commonly found in fine dining restaurants. Read Top breakfast sandwich recipes to kick off your day deliciously While being coined under the term, these red meats can vary even more in terms of health based on how they are presented. Luncheon meat, sausages, and canned meat are ways to consume red meat at a slightly more affordable price, but at the cost of mass production and being filled with preservatives. The recommended intake for red meat per adult is at 70g or less. Many medical professionals state that meat is one of the smallest quantities for daily consumption. This is because of how robust a serving of red meat can be from a nutritional standpoint. Certain meat that may not count as red meat includes chicken, turkey, duck, goose, and rabbit.  Read: Ketogenic Diet: Know the benefits and risks Health Benefits of Red Meat Before getting into the health risks that come with eating too much red meat, it’s important to know why this type of meat is considered by many as a nutritional powerhouse. The meat is filled with vitamin B-12 and Iron - crucial for the body to produce new red blood cells. Naturally, meat is renowned for its high protein content and this abundance is vital for muscle growth, bone development, and tissue repair.  If you’re interested in a fat-rich diet, red meat is often one of the most important ingredients for any dish. The dish is filled with enough nutrients to substitute carbohydrates with fat and is filling enough to last you a meal without getting bloated. For fitness lovers or those who seek to cut fat fast, red meats can make the experience enjoyable.  Read Sweet Danger of Sugar: know the side effects of consuming too much sugar Red meat is also a rich source of zinc, a nutrient that is often overlooked. Zinc is responsible for reducing the risks of inflammatory diseases and infections within the body. It is a safeguard that doesn’t require much to start working. Among your meat options, sirloin steak tends to be the richest source of zinc.  Risks of Red Meat Consumption Hygiene While meat can be quite interchangeable with its benefits, red meat has gotten quite a bit of attention recently for the health risks when consuming in excess. Firstly, dangerous bacteria are more prevalent in red meat than other types. Many often like their meat either rare or medium-rare, which can be a problem if the meat is not cleaned properly. This can cause severe indigestion. Read Health Benefits of Different Types of Nuts Higher Risk of Heart Problems With high amounts of meat, comes a high amount of cholesterol along it. When exercising after consuming so much meat, cholesterol levels that are above average can lead to stroke, heart attacks, and other cardiovascular diseases. While the risk is only heightened when exceeding the recommended intake, it is still important to be mindful of how much red meat you are putting away.  Higher Risk of Cancer This is more true with processed meat over natural cuts, but it is more common than one might think. Processed meats contain carcinogens that are found in cigarettes and alcohol. The survey that discovered this also traced the end result of excess consumption - leading to colon cancer specifically. While this only happens when other nutrition sources are disregarded, it is important to be extra wary of processed meats. Read: Is Red Meat Good or Bad for You? Ways To Moderate Your Red Meat Intake Dedicate One Day Off Red Meat One day of not consuming red meat at all may seem a little tricky at first, but it’s all about finding a replacement to make it seamless. Chicken, fish, and other forms of seafood are equally easy to find and make for certain affordable dishes that will help keep your mind off red meat. Abstaining from it for just a day or two will help its nutrients settle into the body and moderate, without being unnecessary.  Fruits and Vegetables Are Important Meat as a whole may be packed with a plethora of nutrients, it is not well rounded enough to encompass a meal - and a healthy one at that. Fruits and vegetables are still just as critical as ever for their fiber and carbohydrates and should be eaten in much higher quantities than meat in general. Putting emphasis on the two before adding red meat would make for an excellent method to plan to be moderate with your meals.  Read Egg Diet For Weight Loss: Does It Work? Eat Less Although this may sound easy, reducing your quantity of food overall might be tricky if you’re out and about every day. It is a necessary choice as red meat servings are usually stacked with nutrients - even in small amounts. Eating more than you need is a dangerous path of excess. Understanding your body and how much it needs before being functional is a discipline that can make the difference between being healthy and being at risk of diseases.

No matter what else you have on the menu, having meat on the table brings happiness to all. Generally, a healthy person can eat 50 to 70 grams of meat a day or about 400 to 500 grams of meat a week. Doctors forbid overweight, heart disease, high blood pressure, diabetes, and kidney disease from eating beef and mutton. Hence, it raises a question, is meat just bad? Meat can be divided into two parts- red and white meat. However, doctors and health experts don't put significant restrictions on white meat, while you have to think twice before eating red meat. Let's explore.  Read Kishwar Chowdhury: The woman who brought traditional Bangladeshi dishes in MasterChef Australia What is Red Meat? The classification of meat is based on the presence of myoglobin (a type of protein) in meat. Meat that is high in myoglobin produces red oxyhemoglobin on exposure to oxygen in the air, resulting in a reddish color. That is why they are called red meat.  The meat of mammals like cows, sheep, goats, etc., is called red meat. Eating red meat has both health benefits and risks. It is a great source of protein. Many people who diet or go to the gym want to have more protein in their food as it is needed to build muscle. So many people rely on meat. Hence, it is necessary to know the national benefits of red meat. However, eating an excessive amount of red meat can create serious health issues. Read Mango desserts: Some mouthwatering recipes for trying at home Benefits and Nutrients of Red Meat Red meat is very rich in terms of nutrition. It contains a lot of iron, protein, vitamin B, zinc, and other vitamins and minerals, which are very important for bodybuilding. We have always heard that Red Meat should be avoided. For this reason, many people exclude red meat from their diet. However, before giving up eating anything, it is necessary to understand whether it has any qualities or not! Let's take a look at the nutritional value of red meat. Different B-Vitamins Red meat is a source of many different B-vitamins. Such as vitamin B-12, lack of which can cause fatigue and constipation. It also contains Vitamin B-3, which helps digestion. B12, B6, and birofrabin found in beef help to provide energy to the body. It is very necessary to protect mental health. Moreover, selenium obtained from beef has a special role in the prevention of diseases in the human body. This important antioxidant is more in beef than in many foods. Read Health Benefits of Different Types of Nuts A Good Source of Zinc Red meat contains zinc that helps to increase muscle mass, boosts immunity, and strengthens the brain. Research shows that low zinc intake also increases the risk of infectious diseases. Iron One of the sources of iron is red meat. Iron plays an important role in the delivery of oxygen from the lungs to various organs, cellular functioning, and hormone production. Iron from beef is well absorbed in the body, and it contains a lot more iron than many iron-rich foods. Read:Oolong Tea: Health Benefits, Nutrients and Risks Protein Red meat also contains a sufficient amount of protein. Everyone knows how important the role of protein is in performing the essential functions of the body. Protein is also needed to make the necessary hormones. The amino acids found in beef protein helps a lot in bone and muscle function. You will get 22.6 grams of protein from 100 grams of beef. Phosphorus Some red meat, such as beef, contains beneficial phosphorus, which is essential for strong bones and teeth. So, if you are not a vegetarian or vegan and do not have any specific physical problems, you cannot stop eating Red Meat at all. Eat-in moderation so that there is no harm. Read Mouthwatering Healthy Snacks Ideas for Eid in Lockdown