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Meat plays a very important role in our diet, but have you ever considered whether fatty meat or lean meat is healthier?
In order to help everyone better understand this topic and increase the fun of popular science content, we will analyze this issue with a real clinical case next. Through this approach, everyone can more intuitively see the practical application of the issue, making the learning process both easy and educational.
Old Jiang went to the market to buy meat. The market was bustling, with various voices mixed together. But what caught his attention the most was the lively discussion between two aunties nearby: whether fatty meat is healthier or lean meat is better. This question, like a seed, quietly sprouted in Old Jiang’s mind, filled with curiosity, he decided to consult a doctor.
The doctor Old Jiang found told him that the key to choosing between fatty meat and lean meat lies in how well their nutritional components adapt to our body’s needs.
Fatty meat contains higher fat content, especially saturated fat, while lean meat has low fat content and is rich in high-quality protein. Protein is an essential nutrient for the body, promoting muscle growth and repair, and also serving as the foundation for producing important biochemical substances such as hormones and enzymes.
However, the doctor also mentioned that solely from the perspective of fat, it should not be generalized that fatty meat is unhealthy. In fact, certain types of fats in fatty meat, such as monounsaturated and polyunsaturated fats, are beneficial for the heart.
The issue lies in the fact that these healthy fats often come with a high amount of saturated fats, and excessive intake of saturated fats can increase the risk of heart disease and certain types of cancer.
The doctor gave an example, stating that if a person frequently engages in high-intensity physical activities, they may need more protein to repair muscles, making lean meat a better choice. For those needing to control weight or reduce the risk of cardiovascular diseases, reducing the intake of fatty meat and opting for lean meat would be more suitable.
Moreover, going deeper, Old Jiang also learned that different types of meat have varying compositions of fat and protein. For example, chicken and fish are good sources of protein with relatively low fat content, especially chicken breast and deep-sea fish, which are preferred in a healthy diet.
The doctor pointed out that when cooking at high temperatures, especially grilling or frying, some unhealthy substances may form, such as polycyclic aromatic hydrocarbons and acrylamide, both of which are recognized carcinogens.
Through this consultation, Old Jiang not only resolved his doubts but also understood how to make healthier food choices in daily life. He realized that whether fatty meat or lean meat, the key lies in how to make the most suitable choice based on one’s body condition, lifestyle, and cooking methods.
Certain types of fats in fatty meat, such as omega-3 fatty acids, are beneficial for health, particularly in anti-inflammatory and cardiovascular aspects. For instance, grass-fed beef contains a higher proportion of omega-3 fatty acids compared to grain-fed beef. When consumed in moderation, fatty meat can be a source of these essential fatty acids in the diet.
Taking a fictitious middle-aged person as an example, due to work stress and irregular eating habits, this individual mainly relied on takeout, often consuming fried foods and processed meats.
Recently, they started paying attention to their diet, opting for lean meats like chicken breast and lean beef, and attempting cooking themselves, reducing the use of fats. After a few months, they noticed a reduction in weight and a decrease in blood pressure.
This example highlights the benefits of lean meat in controlling total calorie intake, especially in reducing saturated fat intake. Lean meat provides rich high-quality protein, which is crucial for muscle repair and growth. Additionally, the satiety from protein helps control appetite and avoid overeating.
However, for elderly individuals, their situation is slightly different. With age, the metabolism of elderly people slows down, and muscle mass gradually decreases, known as muscle loss. In such cases, appropriate fat intake can actually help maintain weight and energy levels, provided healthy fat sources are chosen, such as fish and olive oil.
Additionally, fatty meat is usually more tender than lean meat, which may be a more easily accepted choice for elderly people with reduced chewing and digestive functions.
Considering these special needs of elderly people, let’s imagine a fictitious elderly woman who, due to arthritis and digestive issues, finds it difficult to digest harder foods. By adjusting her diet and replacing some lean meat with appropriately cooked fatty meat (such as stewed fatty beef or pork), she found relief in her joint pain and was able to better maintain her weight.
Whether choosing fatty meat or lean meat, the key lies in adjusting based on individual health conditions, lifestyle, and specific needs. Fatty meat is not always an unhealthy choice, and lean meat is not always the best option.
The most important thing is to consciously balance your diet, choose appropriate cooking methods, ensure your body receives the necessary nutrients from food, and reduce potential health risks.
When facing various dietary choices, it is important to consider them more meticulously and personalized. We hope that through today’s discussion, everyone can have a more comprehensive understanding of the roles of fatty meat and lean meat in a healthy diet, and make choices that are more suitable for themselves.
What are your thoughts on the impact of fatty meat and lean meat on the body? Feel free to discuss in the comments section!
References:
[1] Chen, S. (2016-09-15). Study on the impact of dietary structure on the health status of Chinese elderly people. Journal of Shandong Normal University (Natural Science Edition)
