Can't give up pork belly? ... What is the must-have side dish when eating meat?

Meat contains animal protein that is easily absorbed by the body and is rich in vitamin B, which helps reduce fatigue. In addition to these advantages, it carries an unwelcome label for high saturated fat and cholesterol content. Typical high-fat foods include pork belly, ribs, and processed meats such as sausages, ham, and bacon. Grilling meat over an open flame can also produce carcinogens. Is there a way to eat meat more healthily?

 

 

Eating it frequently can lead to weight gain and concerns about high cholesterol... What should I do about delicious samgyeopsal?

 

Saturated fats are abundant in animal fats such as beef tallow and pork lard, as well as in butter, coconut oil, and palm oil. Consuming them excessively can lead to weight gain, hyperlipidemia (dyslipidemia), and increased LDL cholesterol and blood clots, which cause narrowing of the blood vessels and atherosclerosis. If not treated promptly, they raise the risk of myocardial infarction and stroke (ischemic stroke and cerebral hemorrhage) (data from the Korea Disease Control and Prevention Agency). However, it is not possible to only eat low-fat, high-protein chicken breast during a diet. How can we reduce the negative health effects when eating delicious pork belly?

 

Lettuce, onions, garlic, perilla leaves... Reducing the bad points of pork belly

 

It is common sense to accompany meat with vegetables. This can reduce the negative effects of beef and pork. Common vegetables include lettuce, onions, garlic, and perilla leaves, which contain dietary fibers that help reduce triglycerides and cholesterol in the body, as well as components that decrease carcinogens produced during the cooking of meat. Especially in grilled meat, incomplete combustion of fats and proteins can produce substances like benzo[a]pyrene. The International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), classifies such substances as Group 1 carcinogens. Lettuce, perilla leaves, garlic, and onions help reduce these harmful substances in meat.

 

 

Allicin, which is abundant in garlic and onions, helps lower cholesterol and triglyceride levels that enter the body through meat and other foods, reducing hyperlipidemia caused by the accumulation of triglycerides in blood vessels. Onions also contain quercetin, which similarly inhibits the buildup of fat and cholesterol in blood vessels and prevents damage to body cells, aiding in inflammation recovery. The chromium component helps regulate carbohydrate (glucose) metabolism, assisting in blood sugar control.

 

Thirty years ago, there was more boiled pork... now we are in an era with 33,000 colorectal cancer patients annually.

 

Pork belly with too much fat is occasionally causing controversy. The government recommends removing fat to less than 1 cm for pre-packaged pork belly sold at large supermarkets through a quality control manual. Meat fat can be considered a lump of saturated fat. According to the Korea Disease Control and Prevention Agency, it is advised to reduce the intake of fatty meats and to eat mostly lean meat whenever possible. Blanching briefly in boiling water to remove excess fat is also suggested as a good method.

 

According to the National Cancer Information Center, colon cancer, which was rare during the era when boiled pork was popular, saw 32,751 new cases in 2021 alone. It ranks first or second in overall cancer incidence. Of course, it's not solely due to pork belly. The increase in greasy foods that damage the colon mucosa, such as fried chicken and delivery foods, has been tremendous. Dietary habits are the most important factor in cancer prevention.

 

Vegetables are so expensive... but what's the essential choice when eating meat?

 

The prices of lettuce and perilla leaves have risen significantly, deepening people's worries about maintaining their health. Lettuce contains antioxidants that reduce harmful substances in grilled meat, and dietary fiber helps clean the intestines. Perilla leaves have been reported to have effects such as preventing inflammation and hyperlipidemia, as well as inhibiting the proliferation of colon cancer cells (National Institute of Agricultural Sciences data). Other vegetables also contain many antioxidants and dietary fibers, which help suppress carcinogens and promote intestinal health. The best approach is to not only eat meat but also to include plenty of vegetables.

 

Reporter Kim Yong (ecok@kormedi.com)

......,

I am taking medication for high blood pressure and high cholesterol.

Because of the risk of diabetes, I am following a dietary regimen.

I plan to consume protein once every ten days.

I am eating pork belly or pork shoulder.

Be sure to serve it with perilla leaves or lettuce on the side.

I ate, so I was wise.