Can't stomach red meat? Moderation may be key

By Mehru Jaffer

JAKARTA (JP): Long before we came to know about the mad cow disease, nutritionists had been pleading with people to treat red meat with a great deal of respect.

While it packs a powerful protein punch, beef, chicken, pork or mutton also put a strain on our digestive system.

Nutritionist Dr. Emma Wirakusumah says since meat remains in the digestive system longer than other food, its partial decomposition by intestinal bacteria results in the production of toxic acids.

"The liver produces antitoxins that help neutralize the toxins but when too much acid accumulates in the body, the liver itself is threatened," Wirakusumah told The Jakarta Post.

She said meat residues can take up to five days to leave the digestive system compared to vegetables and fruits that only need a day and a half.

Fibers stimulate peristaltic movements in the small intestine to help undigested food leave the body faster.

Since meat is almost completely lacking in fiber, it is not able to stimulate peristalsis of the intestine, thus it stays longer in the alimentary canal. Some contend it is easy to identify a heavy meat eater by his unpleasant body odour caused by butyric acid (found in animal fat) which is released through the pores of the skin.

Although meat consumption here is low at seven kilograms per person per year (Italians, for example, have an intake of 50 kgs per person per year), caution is still recommended. Vitamins C and E found in fruits and vegetables help prevent the formation of nitrosamine, a cancer causing compound. This carcinogen can be found in processed meat such as hot dogs, ham, bologna, salami and smoked pork. It is advisable to limit the consumption of meat to two small portions, of about 50 grams each, per day. One should also consume plenty of fruits, vegetables and grains.

But many nutritionists do not recommend that meat be wiped off the menu. Pointing out the nutritional value of meat, Wirakusumah said it contains all the essential amino acids and so is an important part of a well-balanced diet.

Thiamine (B1) in red meat maintains the circulatory and nervous systems that aid the body in releasing energy. Riboflavin (B2) is needed for normal growth and health, pyridoxine (B6) helps to prevent nervous disorders and skin diseases. Vitamin B 12 maintains red blood cells, and niacin is important in preventing a disease called pellagra. Meat also has vitamin A which is needed for normal vision and tissues. It is rich in iron which is needed for the building of red blood cells and muscles. It is also a rich source of phosphorous, zinc and copper.

Without favoring one type of diet over another, Wirakusumah said every cuisine had its strengths and weaknesses. An age old belief here is that the healthiest food is found in the kitchen of a couple from West Java (Sundanese) and West Sumatra.. The latter, or Padang people, are known to love meat while the Sundanese are often jokingly compared to goats as they are able to eat endless amounts of fresh fruits and vegetables, often raw and mostly boiled.

"Many health conscious people try to avoid Padang food without realizing the goodness of the spices that the meat is cooked in. The spices act as antioxidants and can help fight cancer," said Wirakusumah.

She added that cassava leaves or young coconut curry which were usually included in a Padang meal help neutralize fat.

If you must eat meat, Wirakusumah says the following precautions be kept in mind: * Cook meat on low heat. Steam or microwave before grilling to avoid the formation of heterocyclic amines (HCA) that can destroy deoxyribonucleic acids (DNA) of cells. * Try to make sure the antioxidants of vitamins A,C,E and beta carotene aprevent the formation of HCA. Vitamins C and E in fruits and vegetables also prevent the formation of nitrosamine. *Raw meat can putrefy quickly. It has to be frozen until it is ready to be cooked. Frozen meat must be cooked soon after it thaws and must not be refrozen because of the possible growth of microorganisms.

With almost daily reports of new cases of mad cow disease in Europe and fears that it could spread to Indonesia, many people may be saying goodbye to beef for good. Wirakusumah cautioned people not to overreact and added that the media had a great responsibility to get the truth out about mad cow disease without sensationalizing it.

"Make sure only factual information on the disease is published," she said.