Alternatives to Red & Processed Meats

What is processed meat?

Processed meat is defined as meat and meat products that have been salted, cured, preserved, smoked or had additional chemicals added for preservation. Processed meat has been linked to various health concerns, including various cancers. For this reason, it is advised to avoid eating processed meats as much as possible. 

Common sources of processed meats include: 

• Bacon
• Bologna
• Hot dogs
• Sausage
• Spam
• Lunch meat (such as turkey, ham, salami, etc)

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Plant-based meat alternatives may also contain excessive amounts of sodium, fat, added sugar and processed oils. Examples include veggie burgers, faux chicken, chorizo, and other “meats.”

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How does eating red meat influence metabolic health?

Eating red meat has been linked to an increased risk for metabolic liver disease. Excess red meat in the diet is thought to alter the healthy bacteria in our microbiome, which can impact how our liver processes nutrients as well as promote inflammation. 

But how much red meat needs to be eaten to have this impact? Research has shown that eating more than 1 portion per day of red or processed meat per day increases the risk for metabolic liver disease. The Mediterranean diet pattern promotes limiting eating red meat to one per week or less.  

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What about the other foods we eat, like sugar and refined carbs?

The Standard American Diet (or SAD) typically involves high-fat animal proteins, refined carbohydrates, high-fat dairy and added sugar. Refined carbs, added sugar, and excess fat intake over time can contribute to insulin resistance. It’s best to modify all aspects of your diet to meet the goals of a Mediterranean diet pattern, but substituting lean protein like fish and plant-based options for red meat is a great starting point!

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Food sources of red meat

• Beef: ground, steak, ribs, liver
• Lamb - chops, leg
• Pork - bacon, ribs, chops, belly
• Veal

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Substitute lean meats, preferably fish and plant-based sources, for red and processed meats

• Fish - salmon, tuna, or sardines
• Chicken
• Turkey
• Eggs
• Plant-based protein - tofu, beans, lentils, tempeh, nuts and seeds

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Tips for reducing red and processed meat consumption:

• Choose minimally processed, lean protein foods when possible

• Make your own fish marinade versus buying pre-marinated and breaded fish
• Choose whole, carved chicken breast or turkey versus pre-packaged lunch meats
• Instead of breakfast meats like sausage and bacon, focus on other star protein foods like eggs or Greek yogurt. 
• Try eggplant bacon or thinly sliced roasted tempeh in place of pork bacon

• Eat more plant-based protein 

• Substitute whole, plant-based protein options when possible, such as tofu, beans, or lentils with meals

• Experiment with new recipes

• Try a new recipe to prepare salmon like adding new spices, citrus flavors, or herbs

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*References available with PDF download