Russians were told about the safe rate of consumption of red meat

Red meat remains one of the most discussed foods in the field of healthy eating. Despite its high nutritional value, excessive consumption can increase the risk of developing a number of chronic diseases. Irina Nikulina, internist, nutritionist, health coach, General Director of Boiron in Russia, told Izvestia about this on June 30.

According to the expert, red meat is an important source of high-grade protein, iron, zinc and B vitamins, so it is not recommended to exclude it from the diet without medical indications. However, experts advise moderation.

"Many people think that the only thing that matters is the amount of food eaten, but this is not entirely true. When frying heavily, especially before the appearance of a burnt crust, compounds are formed that can damage cells and adversely affect health. Therefore, baking, cooking or stewing are considered safer options," Nikulina said.

The expert also warned that excessive consumption of meat dishes can lead to an excess of saturated fats in the diet. This contributes to an increase in cholesterol levels and increases the burden on the cardiovascular system.

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At the same time, you should not completely abandon red meat. The optimal norm is considered to be up to 500 grams per week — about three to four servings of 100-150 grams. Experts recommend much stricter restrictions on processed meat products such as sausages, sausages, ham and other products. It is advisable to reduce their consumption to 150 grams per week.

In addition, the doctor advised paying attention to the quality of meat, giving preference to products from trusted manufacturers or meat from grass-fed animals.

According to Nikulina, it is not the rejection of a particular product that is crucial for health, but the overall balance of nutrition. A varied diet with sufficient amounts of vegetables, herbs, legumes and whole foods can reduce many potential risks and make the diet more balanced.

On June 23, Lyudmila Sosnina, a gastroenterologist, hepatologist, and doctor of the highest category, told us which foods are good for the liver. The specialist noted that to maintain liver health, it is worth including more vegetables, fruits, berries, oatmeal, fatty fish and nuts in the diet. These foods are rich in antioxidants, fiber, vitamins, and healthy fatty acids that help protect liver cells and support its functions.