Is eating meat during pregnancy essential?

Meat consumption is common, and there is much controversy surrounding it. Meat is a source of high biological value protein, These are key during pregnancy and breastfeeding, as protein requirements are increased during this stage of life. On the other hand, meat is a source of B vitamins, iron, potassium, phosphorus, and zinc. However, it's important to note that not all types of meat are healthy. We can differentiate meat based on its fat content, including... lean or white meat (birds, such as turkey and chicken, and rabbit) and the non-lean or red meat (includes beef, pork, lamb, etc.). Furthermore, within the meats we find the meat products, which include meats subjected to a prosecution (sausages, hamburgers, minced meat and derivatives) and the sausages, These products are processed using heat and additives. Therefore, It is recommended to consume meat 2-3 times per week, prioritizing the consumption of white meat, and limit the consumption of red meat and meat products (including sausage) to less than once a week. 

However, another important aspect related to meat consumption is the environmental impact which is why its production is so expensive. Therefore, it is increasingly common to limit meat consumption or replace it with plant-based alternatives. In this article, we will describe the recommendations on meat consumption and explore healthy alternatives to reduce your intake. 

What risks are associated with excessive meat consumption?

Consumption excessive red and/or processed meat is associated with increased risk of some types of cancer, including lung, colorectal, prostate, breast, stomach, pancreas, and esophagus, with processed meat considered a carcinogen for humans (Group 1) and red meat a possible carcinogen (Group 2A) by the International Agency for Research on Cancer (IARC). Furthermore, excessive consumption of red and/or processed meat is associated with an increased risk of other prevalent diseases such as cardiovascular disease and diabetes. 

Healthy recommendations regarding meat consumption

1. Reduce consumption of red and/or processed meats to a maximum of once a week.. Limit it to special occasions such as eating at a restaurant, barbecues with friends, etc. For regular consumption, prioritize white meat (chicken, turkey, rabbit) or other protein sources such as fish, eggs, legumes, nuts, etc.

2. Replace red or processed meat in your usual recipes. Lean meats or plant-based alternatives can be used for common dishes such as pasta with minced meat, which can be cooked with lean meat or textured soy; meatballs can be cooked using legumes, such as falafel; hamburgers can be made with lean meat, such as chicken or turkey, etc.

3. Limit the consumption of sausages or processed meats at breakfast or in snacks. It can be replaced by cheese, which is a food rich in protein and also calcium; egg in the form of a French omelet or scramble; hummus or avocado, etc.

4. The same amounts of protein, B vitamins, and minerals can be obtained from plant-based or other alternative sources. like eggs, fish, or nuts. Therefore, it is not an essential food in a healthy diet, but if consumed, white meat should be prioritized. 

5. Avoid consuming red or processed meat, whether well-cooked or smoked. Meat cooked at high temperatures, such as barbecue where it's cooked in direct contact with the flame or through smoking, increases the presence of potentially carcinogenic compounds. Therefore, cooking techniques at lower temperatures, such as grilling, stewing, baking, or cooking en papillote, should be prioritized.

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References:

1. Spanish Agency for Food Safety and Nutrition (AESAN). Ministry of Consumer Affairs, Government of Spain. https://www.aesan.gob.es/AECOSAN/web/noticias_y_actualizaciones/temas_de_interes/carne.htm
2. Zheng Y, Li Y, Satija A, Pan A, Sotos-Prieto M, Rimm E, Willett WC, Hu FB. Association of changes in red meat consumption with total and cause specific mortality among US women and men: two prospective cohort studies. BMJ. 2019;365:l2110. doi:10.1136/bmj.l2110. 
3. West-Denning J, Prochazka AV. NutriRECS Consortium provides weak recommendations for continuing current red meat and processed meat consumption. Ann Intern Med. 2020;172(4):JC15. doi: 10.7326/ACPJ202002180-015.
4. Würtz AML, Jakobsen MU, Bertoia ML, Hou T, Schmidt EB, Willett WC, Overvad K, Sun Q, Manson JE, Hu FB, Rimm EB. Replacing the consumption of red meat with other major dietary protein sources and risk of type 2 diabetes mellitus: a prospective cohort study. Am J Clin Nutr. 2021;113(3):612-621. doi: 10.1093/ajcn/nqaa284. 
5. Liu G, Zong G, Wu K, Hu Y, Li Y, Willett WC, Eisenberg DM, Hu FB, Sun Q. Meat Cooking Methods and Risk of Type 2 Diabetes: Results From Three Prospective Cohort Studies. Diabetes Care. 2018 May;41(5):1049-1060. doi: 10.2337/dc17-1992.