Types of meat and their healthy benefits

FOR Filipinos, meat comes next to rice and fish. Filipinos are not vegetarian, not all, not yet. Lechon which is the national food is one meat menu that is the center of most festivities. Because of Filipinos love for meat, hypertension is among the top illness or health condition in the Philippines. Thus, it pays to know the type of meat one can prepare to make sure that health is taken into much consideration. As early as senior high school Technical Vocational Livelihood Home Economics track, particularly Cookery class, the types of meat and their healthy benefits should be discussed. Here we discussed the types of meat that are mostly available in the Philippines.

Pork is one of the most popular forms of meat in the world. Despite some confusion on the issue, pork is classed as red meat. This is because it contains a large amount of myoglobin, a protein responsible for the red color of meat. In fact, there are so many different cuts of pork, and a variety of meat products use it such as bacon, ham, hotdogs and sausages. Pork is a particularly significant source of thiamin (vitamin B1). The content of this important vitamin is much higher than in other meat and plays an essential role in glucose metabolism and protecting cardiac health. Concerns though are that compared to other meats, pork contains extremely high levels of omega-6 fatty acids. Despite being essential for health, an unbalanced ratio of omega-6 to omega-3 can be pro-inflammatory in nature. Also, pork is more susceptible to bacterial contamination and food-borne illnesses than other meat; ensuring pork is thoroughly cooked is essential.

Beef is what people mostly imagine when ask about red meat. There are many different beef products and cuts of beef, ranging from hamburgers to rib eye steaks. While mainstream health advice often dictates selecting the leanest cuts of red meat, fatty cuts of beef are perfectly healthy. Despite fearmongering over the fat content of beef, the main fatty acid in beef is none other than oleic acid. If you haven’t heard of it before, then it’s the main fat in olive oil (and known as “heart healthy”). Overcooking beef (burning) can lead to the formation of polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). Both of these compounds are carcinogens, but we can minimize their risks by sensibly cooking meat.

Chicken is one of the ‘big three’ popularitywise, alongside beef and pork. However, chicken is a different classification of meat and comes under the poultry category. People commonly refer to as ‘white meat’ rather than red. As one of the most popular foods in the world, there are all sorts of chicken-based foods. These range from fried and roasted chicken to chicken soup and even chicken popcorn. For health purposes, it is better to avoid the more processed of these options.

Duck is one of the less popular types of meat. However, it has immense popularity in Chinese populations, where ‘Peking duck’ is a showpiece dish. Like chicken and turkey, we can consider duck as a kind of white meat. Duck provides a significant amount of selenium, phosphorus, and B vitamins. These vitamins are all important for optimal energy production and a well- functioning immune system. Making duck at home – or having a roast duck – is perfectly healthy. However, be aware that in Chinese cuisine, duck often comes in sauces made from a variety of additives including sugars, oils, and monosodium glutamate (MSG). (

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