The true of false on meat consumption and health

If the vegetarian regime gains popularity. Therefore, especially with young generations, there is also a opposite trend, conveyed widely on social networks, the carnivorous regime. Moreover, Reduce your meat consumption, is it really better for health? Nevertheless, I take stock!

Meat: its nutritional value – True false meat consumption health

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Red meat. Furthermore, poultry bring many nutrients, in addition to their high protein content, they bring easily similar iron, vitamin B12 and zinc. Moreover, The content of saturated fat will vary greatly according to the cuts of meat. However, the poultry (chicken, turkey) being true false meat consumption health lower in total fat, including in saturated fat, than red meat (beef, porc, lamb) in general.

If transformed meat (cold cuts) was classified as carcinogenic by the World Health Organization (WHO) in 2015. For example, red meat is rather in category 2A, potentially carcinogenic. However, The WHO recommends that they do not consume more than 500 g per week, which is too generous, in my opinion. Moreover,

The hypotheses on its carcinogenicity are based on its saturated fat content, but also on its cooking mode. Furthermore, When the meat is cooked at high temperature (in particular on the grill), it generates toxic components (polycyclic aromatic hydrocarbons). Therefore, It is the link with colorectal cancer that concerns public health authorities. Furthermore, The risk of colorectal cancer could increase by 17% for each portion of 100 g of red meat consumed per day.

Are vegetarians in better health?

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The answer is yes! Is it because they remove the meat from their diet. rather because they eat more vegetables, whole grains, nuts and seeds as well as legumes, foods that contribute to the prevention of chronic diseases (cancer, cardiovascular diseases, type 2 diabetes, obesity) while having a healthier lifestyle (less alcohol and regular practice of physical activity)? The reason is not clear!

On the other hand. it is also necessary to consider that the more foods of its diet, the more risk of deficiencies. This is the case of vegetarianism. people who continue to eat eggs and dairy products rarely true false meat consumption health have nutritional deficiencies while those following a strictly vegetable diet can have iron deficiencies, vitamin B12, vitamin D, calcium and omega-3. Eliminating meat products is not so simple. so that being accompanied by a nutritionist allows it to be done in a balanced way and to ensure that all the nutritional needs are met.

Ideal for his health is really the flexitarian diet, which is reflected in the pyramid of the Mediterranean diet. Meat is not prohibited. but limited to a few monthly consumption in the case of red meat and sometimes a week in the case of poultry.

When vegetarianism takes several forms!

• The flexitarian aims to reduce its consumption of red meat on a daily basis.
• The semi-vertarian excludes red meat from its menu, but consumes plants, milk and substitutes, eggs, fish and poultry.
• Lacto-ovo-Vegetarian consumes plants, milk and milk substitutes, as well as true false meat consumption health eggs. It excludes red meat, poultry and fish.
• The ovo-vegetarian does not allow milk and milk substitutes. Its menu is made up of plants and eggs.
• The lacto-vegetarian consumes plants as well as milk and its substitutes (cheese, yogurt).
• Vegan (strict vegetarian) eats only vegetable source foods: vegetables, fruits, nuts, legumes and cereal products.

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It is time to review the proportions on its plate. the meat should not occupy more than a quarter of the plate (the equivalent of a pack of cards in terms of size). Meat thus becomes the accompaniment of vegetables true false meat consumption health and not the other way around. You have to vegetate your menus in order to optimize your health, science is quite clear. This is what the Canadian food guide offers. Less meat, more plants are a guarantee of health and longevity!

My ideal weekly menu recommendation:

Red meats (beef. calf, pork, lamb): maximum twice a week (200 g per week)

Cold meats: maximum once a week (75 g)

Fish and seafood: three to four times a week

Poultry (without the skin): three to four times a week

Legumes and tofu: three times a week or more

• Replace minced meat with PVT (textured vegetable proteins) in spaghetti sauces, Chilis and Chinese pâté.
• Opt for moderate portions of meat, 90 to 100 g is enough!
• Make a completely vegetarian day per week, for example, Mondays Veget!
• Buy recipe books to learn to better cook tofu, true false meat consumption health tempeh and legumes.
• Try some vegetarian restaurants (Lov, Lola Rosa, in food, Sushi Momo, Chuchai, etc.).

Photo provided by Isabelle Huot

Ingredients

• 100 g firm tofu
• 1 egg
• 7.5 ml (1/2 tbsp) of flour
• 20 ml (4 tbsp) of breadcrumbs
• 1 ml (1/4 tbsp) of cumin ground
• 1 ml (1/4 tbsp) of Paprika
• 1 pinch of cinnamon
• 1 pinch of cayenne pepper
• Salt. pepper, to taste
• 2.5 ml (1/2 tbsp) of canola oil

True false meat consumption health

Salad

• 1/4 cucumber. cut into thin slices

true false meat consumption health

• 6 colorful cherry tomatoes, diced
• Fresh coriander
• The juice of half a lime
• 2.5 ml (1/2 tbsp) of olive oil
• Salt. pepper, to taste

Accompaniement

• 125 ml (1/2 cup) of cooked wheat couscous

Steps

1. In the bowl of the robot, place all the ingredients of the dumplings except the oil. Mix.
2. Make dumplings with your hands and set aside on a plate.
3. Heat the oil and grab the dumplings until they are golden brown, about 5 minutes.
4. Meanwhile, make the salad by mixing all the ingredients.
5. Place the semolina at the bottom of a bowl, cover with the salad and add the tofu dumplings.

Photo provided by Isabelle Huot

Ingredients

Cauliflower

• 1 small grated cauliflower head
• 60 ml (1/4 cup) grated mozzarella
• 30 ml (2 tbsp) of flour
• 1 egg
• 15 ml (1 tbsp) of olive oil
• 1 pinch of dried oregano
• Salt and pepper, to taste

Filling

• 125 ml (1/2 cup) of tomato coulis
• 125 ml (1/2 cup) of grated mozzarella
• 1/4 red peppers in strips
• 5 trenched mushrooms
• 60 ml (1/4 cup) Roquette
• A few fresh basil leaves

Steps

1. Preheat the oven to 200 ° C (400 ° F).
2. Cover a baking sheet with parchment paper.
3. Put the grated cauliflower in a daisy above a pot of boiling water to steam 5 to 7 true false meat consumption health minutes.
4. Leave to cool slightly then press the cooked cauliflower in a clean cloth. a coffee filter to remove the maximum humidity. *This step is crucial to avoid too damp paste.
5. In a bowl, mix the cooked and drained cauliflower, grated mozzarella, flour, egg, olive oil, oregano, salt and pepper. Mix until a homogeneous paste is obtained.
6. Transfer the dough to the prepared baking sheet. spread it to the desired shape (round or rectangular) into a layer about 1 cm thick.
7. Bake the dough for 10 minutes, or until it is golden and slightly crisp on the edges.
8. Take the dough out of the oven and spread the tomato coulis evenly on the surface of the dough.
9. Add the grated mozzarella, peppers and cut mushrooms. (You can add the vegetables of your choice.)
10. Put the pizza in the oven and bake 8 to 10 minutes, or until the cheese is true false meat consumption health melted and slightly golden.
11. Take the pizza out of the oven and garnish with arugula and fresh basil leaves, to taste. Cut and serve immediately.