44 healthyfoodguide.com.au
hfg FEATURES
Fill half your
plate with
salad or veg
so there’s
less room
for meatSteak recipe photo: Mark O’Meara.The Paleo picture
Paleo fans believe that a
diet based on what our
ancient ancestors ate
is good for our health.
However, the meat
that hunter-gatherers
ate wasn’t from domestic
animals that spend their
days lazily grazing in
lush, green pastures.
Instead, they ate the
meat of animals that
ran around in the wild
and had a different
fat profile, with less
saturated fat and more
healthy omega-3 fats.A heart stopper
Then there’s heart disease. “The fat found in and
around meat, and especially processed meat, is
linked to a higher risk of heart disease, but it’s an
association, which isn’t the same as saying it’s a
cause,” adds cardiologist Professor Paul Nestel of
the Baker IDI Heart & Diabetes Institute. “It may be
the salt and nitrates that are the problem,” he says.
By contrast, unprocessed meat such as a lean
steak is less problematic. “Most researchers
agree that having lean meat in moderation — say
three times a week — is safe,” Prof Nestel says.
The Cancer Council recommends eating red
meat no more than three or four times a week.
On the other days, choose fish, poultry or legumes.THE FINAL SAY ...
So, if too much meat can set us up for health
problems, should we all go vegetarian?
More of us are making the switch, with the
number of Australians eating a vegetarian or
almost vegetarian diet growing steadily.
Compared with meat-eaters, vegetarians tend
to eat less saturated fat and more fibre, potassium,
magnesium and plant chemicals, according to
Harvard Medical School. As a result, they often
have healthier levels of cholesterol and blood
pressure, and a lower body mass index (BMI), all of
which are linked to a reduced risk of chronic disease.
“Studies of Seventh Day Adventist groups, who
are vegetarian, also show a slightly lower risk of
bowel cancer,” adds Chapman. “But
the evidence isn’t strong enough
to recommend that everyone
should eat a vegetarian diet.”
The bottom line is you
can get many of the health
benefits of a vegetarian
diet without avoiding meat
entirely. Instead of making
meat the focus, prepare
meals with an emphasis
on plant-based foods and
only include small amounts
of unprocessed meat.