How to eat meat and cured meats

There are pleasures that are truly difficult to give up. And doing so can sometimes be very counterproductive: it means subjecting yourself to a torture that leads to stress, bad moods, and even some neurosis. A case in point is meat and cured meats, which we can happily eat without committing a life of dietary penance, simply by accompanying them with a few simple common-sense gestures.

Italians love meat. This much must be acknowledged, and in fact, 92 percent of the population consumes meat products , including cured meats. Aside from the usual caveat about not overdoing it, here are five tips we offer our readers who regularly eat meat and cured meats to improve their diets without sacrificing protein. And perhaps even combining it with other nutritional elements.

How many times a week can we eat meat?

We received the advice from Elisabetta Bernardi, nutritionist and author of the book Oggi cosa mangio.

• Don't go any further  70-100 grams of meat, 3-4 times a week and 50 grams of cured meats no more than 1-2 times a week.

• Combine the consumption of red meat and cured meats to some products containing vitamin C. For example, lemon. It has two positive effects. First, vitamin C improves the absorption of iron contained in meat; second, it minimizes the risks deriving from improper cooking.

• Choose a lean cut of meat. It is also important for the diet: several studies show that it is a type of meat that reduces food cravings, and therefore hunger.

• Rediscover steam cooking and the use of non-stick pans. This way, foods retain their nutritional value, especially vitamin C.
• Buy only domestic products, for which there are maximum guarantees in terms of safety and food hygiene.

Recipes with meat

• Recipes with leftover meatFrom chicken to meatballs. Five ideas for avoiding wasting meat and making the most of it.
• Beef brothAn ancient, healthy recipe, especially useful when temperatures drop.
• Boiled meatballsWith stale bread and a lemon zest.
• Paella with meat and vegetablesAn exquisite combination, inspired by the Spanish culinary tradition.
• Grilled meatThe best method and recipe for enjoying the flavors of grilled meat.

Recipes with cured meats

• Ham and mozzarella rollsA perfect combination of meat and cured meats. Serve with a salad or vegetable dish.
• Casatiello NapoletanoIt's certainly not a light dish, but if you want to make the most of the flavor of cured meats, it's the right choice.
• Fried pizzasThey become delicious once stuffed with cured meats.
• Olive breadIt is the most suitable to accompany cured meats when we eat them cold.

How to replace meat proteins

• LegumesJust think of the thousand combinations with which you can eat them lentils, with the related benefits they bring to your body.
• Dried FruitAnother protein-rich food, suitable for breakfast or as a snack during the day.
• Various seedsThe most common: flax, sunflower, pumpkin and hemp.
• TofuAnother useful ingredient for preparing many recipes.
• Vegetables and greensA nice mixed salad, with these two basic ingredients, will provide you with the right amount of protein.

Why should we limit cured meats?

There's no need to become alarmist to convince yourself that, in any case, cured meat consumption should be limited. Excess consumption is risky not only because it's red meat, but also because of the abundant salt content in cured meats due to their drying process. Consider this: when you eat a lot of ham or salami, you'll have a craving for water for a long time. Furthermore, cured meats contain nitrites and nitrates to prevent the growth of bacteria such as botulism, which can also cause damage to our metabolism.

Finally, there's the big question: are cured meats carcinogenic? Those who support this theory cling to a definition dating back to 2015, issued by the International Agency for Cancer Research (IARC), which defines red meat (including cured meats) as "probably carcinogenic." Probably, not definitely, as in the case of cigarettes, so to speak. And the probability depends precisely on the quantity factor: a key reason to limit the consumption of cured meats.

Read also:

• How to preserve meat so it doesn't go to waste
• The best recipes with leftover meat
• Meat pie with leftovers
• How much water does it take to produce meat?