The IAA One Minute Blog

A new study finds that white meat may be just as bad as red meat when it comes to cholesterol.

New Study

Both red and white meat contain saturated fats, which increase levels of LDL (bad) cholesterol and increases a person’s risk of heart attacks, strokes and peripheral artery disease. 

The study from the Children’s Hospital Oakland Research Institute (CHORI) found that people who ate white meat diets consisting of chicken and turkey ended up with cholesterol levels that were no different from those who ate red meat diets consisting of lean beef or pork. Both diets caused significant jumps in cholesterol compared to people whose diets consisted of plant-based proteins.

The small study involved 113 adults who were separated into a high or low saturated fat diet plan. All participants tried a red meat, white meat and plant based protein diet for one month each, with the order in which they ate these diets decided at random. In between the monthly diets, participants were able to eat their normal diet for a few weeks. Cholesterol levels were checked before and after each test.

Both the red and the white meat likely raised the participants’ cholesterol levels higher than the plant-based diet because they contain different kinds of fat.

The study authors said this is the first study to show that both kinds of meat, red and white, cause cholesterol levels to go higher than plant based protein sources. 

The key take away from the study according to nutritionists, is to watch out for saturated fat, no matter the protein source.

The research was published in the “American Journal of Clinical Nutrition.”

Lower Your Saturated Fat Intake

The American Heart Association recommends aiming for a dietary pattern that achieves five to six percent of calories from saturated fat.

Saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.

Saturated fats occur naturally in many foods. The majority come from animal sources, including meat and dairy products. Additionally, many baked goods and fried foods can contain high levels of saturated fats. 

To get the nutrients you need, eat a dietary pattern that emphasizes:

• Fruits and vegetables

• Low-fat dairy products

• Poultry, fish and nuts

• Whole grains

You should replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. This means eating foods with liquid vegetable oil and also fish and nuts.

What IAA has to Say

It is important for everyone’s health to strive for a well-balanced diet. Insurance Administrator of America wants you to have a dinner plate filled with protein and veggies! IAA is here to remind you that a plate full of color means getting the nutrients you need.

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