An increasing number of people recognize that a scientific and healthy diet should involve eating less "red meat" and more "white meat," because "white meats" like chicken, duck, and fish contain less saturated fat than "red meats" like pork, beef, and mutton. The rule of thumb for food selection is that two legs are better than four, and no legs are better than two. In other words, it's often said that eating fish is better than eating poultry, and eating poultry is better than eating livestock.
However, this comparison of good and bad foods is incomplete, as it does not consider factors like the actual amounts consumed and the interactions between different foods.
For instance, regarding the issue of arteriosclerosis, the high saturated fat content in "red meat" and its lack of unsaturated fatty acids mean that excessive consumption can have adverse effects on the cardiovascular system. Furthermore, saturated fats do not contain essential fatty acids like linolenic acid and linoleic acid, which are found only in unsaturated fats. This is another significant drawback of red meat.
Yet, it would not be entirely fair to conclude that red meat is simply bad. This is because the drawbacks mentioned can be mitigated if red meat is consumed in moderation or paired with other foods. For example, if beef is the main course of a meal, using vegetable oil for both stir-frying the beef and the vegetables ensures that the proportion of saturated fat does not become excessive, thus avoiding harm to the body.
Moreover, red meat has its own advantages. It is rich in minerals, particularly iron, which is an irreplaceable benefit not found in white meat. This is especially beneficial for developing adolescents and individuals with iron-deficiency anemia.
In fact, unsaturated fatty acids are unstable and prone to oxidation, especially when exposed to high temperatures, where they can be easily destroyed. The blood lipids and "bad" cholesterol are formed by the accumulation of solidified substances resulting from oxidized fats. Therefore, excessive consumption of white meat can also pose a risk of arteriosclerosis. When white meat is cooked at high temperatures (such as frying or microwaving), the free radicals produced from the oxidation of unsaturated fatty acids become toxins, sufficient to negate its nutritional value. It's also not the case that more unsaturated fatty acids are always better for the body.
Research confirms that natural fat sources are not particularly dangerous in themselves. The real issue lies in the unhealthy processing methods applied to them, such as frying, hydrogenation, and the over-processing of refined flours and sugars. Chickens and ducks raised in crowded factory farms on feed often have the characteristics of little exercise, low nutritional value, and high toxin levels. In contrast, cattle and sheep are typically raised in free-range environments, which means they get more exercise, giving them a slight edge in quality over white meat.
Therefore, red and white meats have similar nutritional elements, and people can alternate between them rather than simply judging which is better based on their component composition. It is important to understand that there are no bad foods, only bad dietary habits.