As Eidul Azha approaches, health experts are urging the public to practice moderation and safe food handling when consuming red meat to prevent health risks, especially for individuals with chronic conditions.
Balanced Consumption for Better Health
Professor H. Merve Bayram, Head of the Nutrition and Dietetics Department at Istanbul Gelişim University, emphasized that while red meat provides essential nutrients like protein, iron, zinc, and vitamin B12, excessive intake—particularly due to its saturated fat and cholesterol content—can pose health hazards.
“Freshly slaughtered meat should rest for 12 to 24 hours before cooking, as rigor mortis makes it tougher to digest,” Prof Bayram advised.
Smart Cooking Methods
For healthy individuals, she recommended limiting red meat to two or three servings per week, with portions not exceeding 90–120 grams per meal. Healthier cooking techniques such as boiling, baking, or grilling are preferable to frying or sautéing.
When grilling, she cautioned against placing meat too close to the flame. “Keeping it 15–20 cm away from the fire prevents charring, which can destroy nutrients and produce harmful compounds,” she explained.
Special Care for Chronic Illnesses
People with cardiovascular disease, diabetes, or hypertension should opt for lean cuts and avoid fatty portions like internal or tail fat. Prof Bayram also discouraged consuming meat on an empty stomach in the morning, suggesting a balanced breakfast with whole grains, low-fat dairy, and vegetables to aid digestion.
Proper Storage and Hygiene
To ensure food safety, meat should be divided into meal-sized portions and frozen immediately. Thawing must be done in the refrigerator—not at room temperature—to prevent bacterial growth. Raw meat should also be stored separately from fruits and vegetables to avoid cross-contamination.
A Healthy and Joyful Celebration
Prof Bayram reminded celebrants that Eidul Azha is not only about feasting but also about mindful eating. “By practicing portion control, choosing healthy cooking methods, and maintaining hygiene, families can enjoy the festivities while safeguarding their well-being,” she said.
Other experts also recommend avoiding carbonated drinks with oily meat dishes and including vegetables in every meal for better digestion and overall health.
