Labor Day Weekend marks the unofficial end to summer, as many students and teachers prepare to return to school next week if they haven’t already.
The occasion is typically marked with barbecues and outdoor celebrations to savor the last of the warm weather before temperatures take a dip. Burgers, hot dogs, sausage, and steaks will be grilled over charcoal or gas fires as millions gather to say goodbye to summer.
But experts have warned that three red meats should be consumed with caution: ham, bacon, and salami.
This might be disappointing to hear, but studies have repeatedly linked significant consumption of these ultra-processed red meats to Type 2 diabetes and heart disease. Other recent studies have connected processed meats to bowel cancer and even to a higher risk for dementia.
Dr. Donald Hensrud, an associate professor at Mayo Clinic and editor of The Mayo Clinic Diet, told USA Today: “Generally, the less red meat you eat, the better.”
That’s not to say that red meat should be avoided. It can, and does, provide plenty of protein and other necessary nutrients.
Registered dietician Kearson Petruzzi told the publication that “red meat provides iron, zinc and B-vitamins” and is one of the leading dietary sources of vitamin B12.
Another expert, founder of RedRiver Health and Wellness Josh Redd, NMD, shared with the publication that “red meat is also an excellent source of high-quality protein that’s more easily absorbed than plant proteins.” Failing to consume enough protein “can make it harder to maintain muscle mass and metabolism and to have good immune resilience.”
However, it’s important to know that other foods can serve a similar purpose and fill in the gaps left by a diet without red meat.
Petruzzi noted that the vitamins and minerals found in red meat can also be consumed from poultry, fish, nuts, and plant-based sources.
Research has suggested that replacing servings of red meat with plant-based sources has the potential to lower the risk of developing conditions like diabetes.
