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Red Meat? Why Not White?

Steaks, hamburgers, sausage, lamb chops, pork chops, tenderloins, and ham, just to name a few. These are considered red meats. What about selecting healthier choices if you are a red-meat-eater? Why not white meats and some healthy types of fish instead? What are some of the healthier choices of meat? Let's check-out the "white aisle" and fish to find out why they are healthier choices than red meat.




We've all been there---to the drive-thru to order our favorite burger. Or, we've gone to our favorite steakhouse for that prime rib special.


As the old saying goes: "What's good to you, may not be good for you."


Well, according to science, this may be the case when it comes to red meat.


So, what is red meat?


This question is addressed in an article published by the Meat Science Journal.

"Red meat is defined as a raw material, derived from domestic animals: cattle, pigs, goats, sheep, horses, buffaloes, donkeys, and free-living animals." From: Meat Science, 2017

Why should we avoid red meat?


Actually, there have been multiple scientific studies that discuss reasons to avoid, or at least, minimize consumption of red meat, which can increase health risks of:

  • Type 2 diabetes

  • Coronary heart disease

  • Stroke

  • Certain cancers, especially colorectal cancer

  • High cholesterol

  • Sodium consumption

  • Premature death

What are healthier alternatives?


Fish and foul are healthier alternatives, which include:

  • Chicken

  • Turkey

  • Fish



However, according to One Medical, there are 6 specific types of fish which are healthy choices:


1. Albacore Tuna (troll- or pole-caught, from the US or British Columbia)

2. Salmon (wild-caught, Alaska)

3. Oysters (farmed)

4. Sardines, Pacific (wild-caught)

5. Rainbow Trout (farmed)

6. Freshwater Coho Salmon (farmed in tank systems, from the US)


So, what makes some types of fish and white meat healthier than red meat?


For fish, Omega-3 Fatty Acids come to mind, and according to Healthline there are 17 evidence-based benefits of Omega-3 Fatty Acids, which "are incredibly important." They can or may: 1. Fight Depression and Anxiety 2. Improve Eye Health 3. Promote Brain Health During Pregnancy and Early Life 4. Improve Risk Factors for Heart Disease 5. Reduce Symptoms of ADHD in Children 6. Reduce Symptoms of Metabolic Syndrome 7. Fight Inflammation 8. Fight Autoimmune Diseases 9. Improve Mental Disorders 10. Fight Age-Related Mental Decline and Alzheimer’s Disease 11. May Help Prevent Cancer 12. Reduce Asthma in Children 13. Reduce Fat in Your Liver 14. May Improve Bone and Joint Health 15. Alleviate Menstrual Pain 16. May Improve Sleep 17. Are Good For Your Skin

The Bottom Line "Omega-3 fatty acids are vital for optimal health," according to an article on Healthline.



And, what are benefits of consuming chicken and turkey?


"Both chicken and turkey can be a healthy part of your diet. In addition to protein, they both provide calories, fat, vitamins and minerals. You may prefer one over the other depending on your personal health goals." - Healthline


Please note:

I'm not suggesting pro or con red meat, white meat, fish, or meat in general. This is only for informational purposes for you to make informed decisions with regard to your health, first-and-foremost with your healthcare professional's guidance.




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