The concept of “lean meats” will be exactly the same as the “white meat”? Come and find out!
The meat, provided that consumed in moderation, occupies an important place in the diet.
In fact, regardless of their origin (beef, pork, poultry…), the meat contains proteins of high biological value, minerals such as iron, zinc and selenium, and vitamins, especially b complex.
WHAT ARE THE TYPES OF MEAT CONSIDERED WHITE?
Inside of the white meat included poultry meat (chicken, turkey, chicken) and the rabbit. In the group of the red meats include beef, veal, lamb, goat, and sheep.
The pork, despite not being a red meat, is often included in this batch. On the contrary, the duck meat, though it is not a white meat, is also often designated as such by the fact that the duck be a bird.
However, the differences between lean meat and fatty meat will boil down, essentially, to the type and amount of fat present and the micronutrients that they provide.
DIFFERENCES BETWEEN THE LEAN MEATS AND FATTY MEATS
Contrary to white meat (without skin), most red meat has a high content of saturated fat, that causes which are considered to be fatty meats. Being the saturated fat is the main contributor to the increase of levels of cholesterol LDL (bad cholesterol), it is recommended an intake limited to this type of meat.
For this reason, the World Health Organization (who) recommends that the consumption of red meat should not exceed 300g per week and that should give primacy to the meats more lean by removing the skin and fat is apparent.
However, it is a food that contains a high amount of protein and micronutrients critical to the growth and development of the human being.
By way of example, the meat of the cow, even though you have more fat than the chicken meat also has more iron, a mineral very important in combating anemia, especially in risk groups, such as children, pregnant women and the elderly.
BUT WILL BE THAT ONLY THE WHITE MEATS ARE LEAN MEATS?
The meat of the pig, for example, is not necessarily more fat than chicken meat. It all depends on the “part” or piece that we choose.
Actually, some cuts of pork to have lower levels of fat similar to those of some white meat and lean meat such as chicken and turkey.
AMOUNT OF FAT IN THE DIFFERENT MEATS
According to the Table of Composition of Foods of the National Institute of Health Dr. Ricardo Jorge, the cuts of pork more lean are the loin (4,7 g fat per 100 g) and leg lean (7.5 g fat per 100 g), whose fat content is less than that of chicken leg with skin (13 g of fat per 100 g).
In addition, if we evaluate the pork from the point of view of cholesterol, we can see that the pork tenderloin has less cholesterol than chicken without the skin (58 g of cholesterol per 100 g compared to 70 g chicken breast and 100 g of chicken leg).
For anyone who is concerned with the balance, the pork loin also is not an enemy: it provides 131 kcal per 100 g, value that is not far superior to 111 kcal of chicken leg without the skin.
Finally, another important factor to note is that the fat in pork is mostly concentrated to the surface of the skin, being easy to isolate and withdraw, decreasing substantially the fat content of this type of meat.
Also in the real red meat, intake should be based on “parts” more lean (in the case of the cow, the loin, the rump and the chuck, round), leaving more cuts greasy for occasions as infrequent as possible.
On the other hand, the game meat, including wild boar, deer and quail are often overlooked, not considered lean meats. However, you can and should incorporate them in your diet, as they have a fat content reduced, and vitamins and minerals not found in white meat.
Nevertheless, it should be noted that the meat fat is the suckling pig (pork) and that the ideal will be that the higher consumption coming from poultry without the skin, since they have proteins of high quality and in good quantity, in less fat.
Consider lean meats equal to white meat is not correct, since the nutritional value of meat can be changed according to the cutting and preparation of the same.
So, choose a meat as the loin of the pig turns out to be a “choose more lean” than the duck or chicken leg.
Already the cuts which favor the fat layer of the animal, such as bacon or meat of the belly, in the case of the pig, and the thigh with the skin in the case of birds, have a higher fat content and cholesterol than other meats.
In the case of birds, not to forget that in order to be considered lean meats always has them pull the skin off!