Cancer? hormones? The 10 lies that are told about meat (and some we believed)

Meat, desired by many and demonized by others, is the undisputed protagonist of the diet in most countries, it is a food about which many myths circulate, either due to ignorance, interests of some with little scientific basis or for ideological reasons.

The meat is weak. No, we are not in the sex and relationships section but in recent years the meat sector has been subjected to a good portion of fake news. Myths, in the information age, spread through the Internet at supersonic speed and we don't always have a moment to discern what is true and what is false.

At Men's Health we spoke to clarify some of the latest rumors we have heard about meat in the media or on the networks. Does meat have hormones? can it produce meat if it is cooked a lot? Are vegetable proteins richer in nutrients? Is it better to eat raw meat?

1. "Meat is not necessary in the diet"

Fake. Meat is an important source of macro and micronutrients with important nutritional benefits within the framework of a varied and balanced diet, as is the case, for example, of the contribution of bioavailable vitamin B12 , present in foods of animal origin, which makes meat in a very important position in human nutrition ( Astiasarán I, Martínez JA. Composition and Properties of food. Madrid: Mc Graw-Hill. 2003).

Vitamin B12 is essential for the formation of red blood cells, for the functioning of the central nervous system and acts as a coenzyme in a variety of important metabolic reactions. Our body cannot synthesize it and we have to ingest it through the diet. It should be noted that diets that do not include meat can lead to vitamin B12 deficiency with its corresponding health risk, so in these diets it is necessary to supplement the diet with this vitamin.

In addition, meat contains proteins with essential amino acids that we have to ingest through the diet, and bioavailable iron with functions of vital importance in the body, such as oxygen transport.

Likewise, there are diets in which meat is especially relevant, such as after bariatric surgery where a lot of protein is needed and to meet these requirements, the consumption of meat is necessary.

2. " Vegetable proteins are more complete than animal proteins"

Fake. Animal proteins are more complete than vegetable proteins. Proteins are made up of amino acids, 9 of which are essential, that is, we have to ingest them through the diet. Animal protein contains all the essential amino acids, which is why it is considered a protein of high biological value, while vegetable protein does not have all of them. That is why, in diets that do not include meat, it is recommended to combine certain vegetables to cover as much as possible the supply of essential amino acids. For example, combining cereals and legumes, such as rice with lentils, it is possible to consume a more complete protein than if they are taken separately. Although it is important to also include plant-based proteins in the diet, with meat, a single food already provides the essential amino acids for the body without the need to look for combinations.

3. " All meats have a lot of fat"

Fake. Fats are an essential nutrient for health, and different meats (rabbit, veal, pork, lamb, etc.) provide us with this nutrient to a lesser or greater extent. Each type of meat and each cut of meat has a different proportion of fat. Therefore, stating that "meats have a lot of fat" is incorrect, for example a pork tenderloin contains 5.1% fat, rabbit 4.6% or lean veal 5.4%. Values ​​well below other foods included in slimming diets such as eggs, low-fat cheese, some fish, or nuts. (Moreiras, O., Carbajal, A., Cabrera, L., Cuadrado, C. Food composition tables. Ed Pirámida . 17th edition. 2015)

4. "Meat derivatives are not recommended"

Fake. Meat derivatives are made totally or partially with meat from various animals. For this reason, they are a source of proteins of high biological value since they come from meat, as well as vitamins and minerals. Meat products contain a certain proportion of fat, but most of this is unsaturated fat, which provides benefits at the cardiovascular level. In this sense, meat products are a source of proteins of high biological value, vitamins and minerals. In addition, a multitude of products adapted to their needs are currently available to consumers, such as low-fat or low-salt products.

5. "Meat that is already packaged is not recommended"

Fake. Meat is a perishable food due to its high content of nutrients, water and its high pH. For this reason it is necessary to maintain adequate handling and storage conditions to prevent the meat from undergoing changes during its useful life. The packaging of the meat helps to avoid this contamination of the product since there is a physical barrier between the meat and the environment, in addition to the fact that sometimes the food is packaged with certain atmospheres that slow down the alteration processes. (Madrid Vicente, A. et al., Refrigeration, freezing and packaging of food, A. Madrid Vicent, Madrid, 1994).

The containers used are subject to compulsory controls, in addition to the fact that there are previous studies to evaluate that the container-food set works correctly and fulfills the functions for which it has been designed; how to properly protect and isolate the food product from its environment, to maintain its properties throughout its useful life.

6. " The meat we eat has antibiotics"

Fake. This is one of the most common myths and we are going to explain why it is false. It should be noted that the Spanish meat sector complies with strict European and national regulations, ensuring the safety of the final product and good practices throughout the entire food chain . As an example, the EFSA published a report in 2016 on the presence of veterinary substances in animal products and regarding the analyzes carried out in search of antibiotics, only 0.17% did not comply with the requirements of the legislation. ( European Food Safety Authority. Report for 2016 on the results from the monitoring of veterinary medicinal product residues and other substances in live animals and animal products. Vol. 15, EFSA Supporting Publications. 2018 ).

The use of antibiotics is regulated and there are doses and waiting times necessary to ensure the harmlessness and safety of the final product that reaches the consumer.

7. " The meat we eat has hormones"

Fake. As with antibiotics, this myth is quite widespread and is a hoax. Directive 96/22/EC prohibits “the use of hormones in animals for consumption, except for therapeutic and zootechnical purposes and under strict veterinary control”. To ensure compliance, EFSA regularly analyzes meat samples from different companies, not only for hormones, but also for antibiotics and other prohibited substances.

In the same EFSA report in which the presence of antibiotics was studied, the presence of hormones was also studied and was only detected in 0.11% of the samples analysed.

8. "Meat causes cancer"

Fake. This is another of the most widespread myths, and it is due to the abuse of meat consumption, not the consumption of meat in the recommended amounts. The WHO sets limits on the consumption of red and processed meats that leave Spain out of the risk zone and endorses the moderate consumption that we have in our country, since it is a recognition of our eating model and lifestyle based on Mediterranean diet.

The WHO (through the IARC) in 2015 issued a report in which the population was advised to moderate the consumption of processed meat, not to eliminate it, since meat is an important source of nutrients that it contains in high quantity. Any food in excessive quantities, even vegetables, can be harmful.

9. " If the meat is frozen, I can keep it as long as I want."

Fake. No food or meat should be stored frozen indefinitely. Freezing is a food preservation process (alteration processes stop), during this process ice crystals are formed and over time these crystals become larger and break the structure of the food, which alters the quality of it. It should be noted that the safety of the food will not be altered, only the sensory characteristics.

10. " Meat, the less cooked, the better"

Fake. Meat is a food that usually undergoes certain processes to be consumed, whether cooked (temperature), cured or marinated, among others. This is so because with these treatments the meat becomes more digestible, we soften the food, and we improve its organoleptic properties (flavors, smells and much more pleasant textures).

In short, meat is a food that provides very important nutrients for the body; By varying the type of meat in our diet we will achieve an adequate balance of nutrients, since each of them provides us with different nutrients.