One of the main sources of raw protein is meat, and many people are consuming more of it because protein is given a higher priority. However, it is not sustainable to just blindly pile your plate with any protein since it may negatively impact one of the essential systems in your body—the gut microbiome—by harming gut health. Knowing which meats are truly healthy and which are not makes a significant difference in this situation. The secret is to be selective in what you choose.

Dr. Karan Rajan, an NHS surgeon in the United Kingdom who often offers health and nutrition advice on Instagram, wrote on June 17 about the various types of meats and their effects on the gut microbiome, which is a complicated community of trillions of bacteria, fungi, and microbes that reside inside the digestive system. They aid in maintaining a number of health functions, including digestion, immunity, and mood.

According to research that addressed the various kinds of meat and how they affect the diversity and balance of gut microbiota, Dr. Rajan determined each meat's impact on the gut microbiome.

1. Light meat

The light-colored meats, such as chicken and turkey, which are typically obtained from poultry, are considered white meats. Speaking about the impact of white meat, Dr. Ranjan stated, "If you eat white meat like chicken or turkey, it can shift around 36 gut bacterial species, but overall, your gut microbiome diversity remains stable.

2. Red meat that hasn't been processed

Unprocessed red meats, which usually come from mammals, are also a much darker red, which is where they get their name. Among them are pig, lamb, goat, and steak. They alter the microbiome the least. "Eating unprocessed red meat like steak or lamb can move around 14 bacterial species, but it has little or no effect on the variety of your gut microbiome," Dr. Ranjan observed.

3. Processed meat

Finally, processed meats such bacon, sausage, and ham frequently undergo chemical treatment, processing, and preservation. Additionally, they contain additives. Their impact on the gut microbiome is negative, with Dr. Ranjan stating that consuming processed meats like sausages or bacon can alter more than 300 bacterial species and severely reduce microbial diversity.

Dr. Rajan once more referenced the research, pointing out that processed meats raise harmful physiological indicators, such blood pressure and insulin, and are bad for gut health.

“The 10,000 participants in these results demonstrated that processed meats have a substantial and dramatic impact on the gut, reprogramming it to metabolic stress and inflammation with elevated CRP, fasting insulin, glucose, triglycerides, and blood pressure, while white or unprocessed red meats have little microbiome effects,” he stated. The effects are dose-dependent, so the key is to pay attention to the kind and amount of meat you eat; you don't have to stop altogether if you love it. Therefore, the next time you prepare pasta, try adding some beans and legumes instead of the meat.

For meat lovers, the lesson is that, even if this isn't an invitation to give up meat altogether, it's a reminder to be more aware of the type of meat you eat. Although many plates casually contain sausage or bacon, especially during breakfast, it is important to remember that processed meats might have a harmful effect on the health of the gut.

Read Also: Cancer Surgery: 10 Expert Tips to Cope with Stress