Choosing the right meat for your diet

As per Greater Kashmir news report dated 1st of March, a study conducted by SKIMS in collaboration with ICMR reveals that 84% of people in Kashmir are living a sedentary lifestyle whereas 55.3 % people are categorised as Obese. Obesity has been found to be closely linked to heart disease, stroke, type-2 diabetes, hypertension, fatty liver and even some cancers.

To combat obesity people tend to follow a strict diet plan and often avoid meat. But getting enough protein is crucial when you’re on a diet especially for weight loss, muscle maintenance and overall health. Protein is Important in a diet as it preserves muscle mass, boosts metabolism, increases satiety and supports fat loss. We can still relish meat even on a diet as fats and calories in meat depend not only on type of animal but also on the body part of the animal.

Red meat refers to meat that appears red when raw due to its high myoglobin content — a protein that stores oxygen in muscle cells. The more myoglobin present, the redder the meat appears. Examples of Red Meat include: Beef, Mutton (sheep meat), Goat meat (chevon) and Rabbit meat. Red meat has higher myoglobin content compared to white meat (like chicken or fish) giving it a distinct red or dark appearance before cooking. Upon cooking the myoglobin undergoes chemical changes turning the meat brownish. White meat has lower myoglobin content resulting in a lighter color. Red meat tends to be richer in iron, zinc, and vitamin B12 but often has more saturated fat.

Different animals have different fat levels. Beef tends to have more marbling (intramuscular fat) which makes it richer in fat whereas in mutton fat is more external (intermuscular) and can often be trimmed off more easily. Goat and chicken are the leanest meats with minimal fat and saturated fat. Rabbit has slightly more fat than goat or chicken but is much leaner than beef and mutton. Beef and mutton have the highest fat content, particularly saturated fat. Chicken breast is a great low-fat option if consumed without the skin. For a lean diet or to manage conditions like fatty liver; goat, chicken, and rabbit are the best options.

Further different meat cuts have different fat percentages: each animal has leaner and fattier cuts. In case of Beef the lean cuts include Sirloin, tenderloin, round steak and Fatty cuts comprise Ribeye, brisket, T-bone. In mutton lean cuts include legs and loin whereas fatty cuts include brisket and belly. In Chicken the lean parts include breast (especially without skin) whereas fatty parts comprise thighs, wings, skin.

Organ meats like liver, kidney, and heart are some of the most nutrient-dense foods available, packed with essential vitamins and minerals. They are often richer in these nutrients than muscle meats. Organ meats are generally leaner than fatty muscle cuts but may contain moderate fat levels compared to extremely lean muscle parts. Brain is an exception, being higher in fats and cholesterol as nearly 25% of the body’s total cholesterol is found in the brain.

Several factors affect fat content in meat. Parts that move a lot (like legs) are leaner while less-used areas (like belly) store more fat. Feeding & breed also affects fat content. Grain-fed animals tend to have more fat than grass-fed ones.

Castrated animals generally have higher body fat compared to intact males. Castration reduces testosterone levels which slows muscle growth and promotes fat deposition particularly intramuscular fat (marbling) and subcutaneous fat (under the skin). Males (Intact) tend to have leaner bodies with more muscle and less fat due to higher testosterone levels which promotes muscle growth and reduces fat storage. Females naturally have more body fat than males due to estrogen which encourages fat deposition particularly in areas like the hips and thighs.

Young animals have less body fat as their energy is directed toward muscle growth rather than fat storage. Intramuscular fat (marbling) is minimal in younger animals. As animals mature, they start depositing more subcutaneous fat (under the skin) and intramuscular fat (marbling). Older animals accumulate more body fat especially in areas like the belly and around organs.

Processed meats generally have higher fat content compared to fresh cuts of meat. This is due to added fats, preservatives, and flavor enhancers used during processing. Ground meat such as meat balls (Rista, Gushtaba) contain extra animal fat for flavor and texture. Cooking methods significantly affect the fat content in meat. For a low-fat diet, cooking methods like grilling, boiling or roasting are the healthiest options.

For a healthy lifestyle it is important to relish the right type of meat in moderation paired with green leafy vegetables and fruits as a component of a balanced diet.

Dr. Zubair Ahmad War is B.V.Sc & M.V.Sc, and Alumnus, SKUAST-Kashmir