Eid al-Adha fell in late May this year, and in many homes the freezer is now full of qurbani meat. Sharing that meat with family, neighbours and those in need is a beautiful Sunnah. Eating large amounts of red meat every day for weeks is another matter. Here is how to enjoy your share while looking after your health.
What the evidence says about red meat
In 2015 the World Health Organization’s cancer agency (IARC) classified processed meat as carcinogenic to humans and red meat as probably carcinogenic, mainly because of links with bowel cancer. The World Cancer Research Fund recommends eating no more than about three portions of red meat a week (roughly 350–500 g cooked) and very little, if any, processed meat such as sausages and salami. High intakes of fatty meat also raise LDL cholesterol.
Portion and balance
- A healthy portion of cooked meat is about the size of your palm.
- Fill half your plate with vegetables or salad and add whole grains such as brown rice, bulgur or wholemeal bread.
- Trim visible fat and skim fat from stews and curries.
- Alternate meat meals with fish, chicken, lentils and beans through the week.
Healthier cooking methods
Stewing, slow-cooking, baking and grilling at moderate heat are better choices than deep-frying. Very high-temperature charring can create harmful compounds, so avoid burning meat on the barbecue and marinate it with lemon, yoghurt, garlic and herbs, which add flavour too.
Store it safely
- Refrigerate meat within two hours of slaughter or delivery and freeze what you will not eat within two or three days.
- Portion meat into meal-sized, labelled bags before freezing so you only thaw what you need.
- Thaw in the fridge, not on the counter, and keep raw meat away from ready-to-eat foods.
The spirit of qurbani
The traditional practice of dividing the meat into thirds, for your household, for relatives and friends, and for those in need, is also a healthy one. Giving generously means less for you to eat, and more barakah all round.
This article is general information, not medical or religious advice. Please speak to your doctor or pharmacist about your own health, and to a qualified scholar about specific religious rulings.