The "Golden Rule" of Eid al-Adha: Let the meat rest before eating!

During Eid al-Adha, a time of high meat consumption, the methods of cooking meat are of great importance for health, said Nutrition Expert Instructor Kübra Şahin, who recommended boiling and oven baking as healthy options.

Şahin noted that consuming freshly slaughtered meat immediately can lead to digestive problems and is also not ideal in terms of meat quality. “Freshly slaughtered meat is tough and difficult to chew and digest. When rested in the refrigerator for 12–24 hours, it becomes softer, tastier, and easier to digest,” she explained.

Instructor Kübra Şahin from Üsküdar University’s Faculty of Health Sciences, Department of Nutrition and Dietetics, shared important advice on maintaining a healthy and balanced diet during Eid al-Adha.

Daily meat consumption for adults should be 100–150 grams

Highlighting that meat consumption tends to exceed normal levels during Eid, Instructor Şahin stated: “To stay healthy and avoid digestive issues, it's important to monitor daily meat intake. For adults, the daily recommended amount is around 100–150 grams (cooked weight). For those with cardiovascular or kidney concerns, it should be even more limited, that is, around 70–100 grams.”

Avoid fried and sautéed meat dishes during Eid!

Şahin emphasized that cooking methods significantly affect both the nutritional value of meat and its impact on health: “During periods of high meat consumption like Eid, these differences become even more critical. Boiling is a recommended healthy method, and it is low in calories and easier to digest. Some of the fat transfers to the water, reducing the fat content. Oven baking is also a healthy cooking method, preserving nutrients and allowing for cooking without added saturated fat. However, cooking at excessively high temperatures can lead to nutrient loss and the formation of harmful compounds.”

“On the other hand, sautéing is a method that should be avoided. It’s harder to digest and contains high levels of saturated fat and cholesterol, increasing the risk of cardiovascular disease. Deep-frying should also be avoided due to high oil absorption, which increases calorie and saturated fat content and burdens the digestive system.”

Let the meat rest for 12–24 hours in the refrigerator before cooking

Şahin explained that consuming freshly slaughtered meat immediately can lead to digestion issues and is not ideal in terms of quality: “After slaughter, the meat contracts and becomes tough. If consumed immediately, it's hard to chew and digest. This can lead to bloating, stomach pain, indigestion, reflux, and gastritis. When meat is rested in the refrigerator for 12–24 hours, the muscle fibers relax, making it softer and easier to digest. It also becomes safer microbiologically. Without proper hygiene, fresh meat that hasn’t cooled down is a suitable environment for bacteria growth. If storage conditions are inadequate, it can lead to food poisoning symptoms such as diarrhea and nausea.”

Red meat is rich in protein and fat, but…

Şahin noted that red meat is rich in protein and fat, but low in fiber, vitamin C, and carbohydrates: “Vegetables are a great source of fiber, support digestion, regulate bowel movements, and are rich in antioxidants, vitamins, and minerals. Whole grains (such as whole wheat bread and bulgur) provide carbohydrates and help maintain stable blood sugar levels while keeping you full longer due to their fiber content. Fermented dairy products like yogurt, ayran, and kefir support digestion with their probiotic content. Foods rich in vitamin C (such as lemony salads, tomatoes, green peppers, parsley, oranges, and pomegranates) enhance iron absorption.”

Children should consume meat with vegetables

Şahin emphasized that children should consume smaller portions of meat based on age and developmental stage, that is, about 50–100 grams: “Boiling, oven baking, or steaming should be preferred. Avoid fried or heavily sautéed meats. Since children’s immune systems are still developing, it’s crucial that the meat is thoroughly cooked. It should be served in small pieces, along with vegetables, yogurt, and whole grains.”

Elderly should be served tender, easy-to-chew meat

She also noted that elderly individuals should consume limited portions of meat, that is around 70–100 grams, by cardiovascular health and kidney function into consideration:
“Meat should be prepared in a soft and easy-to-chew form. Heavy cooking methods like sautéing and frying should be avoided, and excess salt should be restricted due to blood pressure concerns. As stomach acid decreases with age, tough and fatty meats or spicy foods can cause digestive problems.”

Light walks after meals help digestion

Şahin also warned about the negative effects of excessive meat consumption on the digestive system during Eid: “It can lead to constipation, indigestion, bloating, stomach pain and cramps, and slower bowel movements. To reduce these effects, increase fiber intake, drink enough water, avoid greasy and fried foods, control portion sizes, take light walks after meals, and consume probiotics.”

Physical activity reduces bloating

Concluding her remarks, Şahin shared insights on the importance of physical activity and hydration after meat consumption: “Physical activity helps speed up digestion, supports the stomach and intestines, reduces constipation, boosts metabolism, improves circulation, and helps reduce cramps and bloating. Drinking water aids in dissolving and absorbing nutrients in the stomach and intestines, supports the movement of fiber in the gut, prevents constipation, detoxifies the body, and soothes the stomach.”

 

Üsküdar News Agency (ÜNA)