Review Desk | PakCorrespondent.com
As families across Pakistan prepare to mark Eid ul Azha with traditional feasts, nutritionists are urging celebrants to embrace safer, more conscious meat consumption practices. While the ritual of Qurbani is steeped in spiritual significance, the sudden influx of red meat at the dining table can carry risks—especially for those with chronic health conditions.
A Feast, But With Caution
Professor H. Merve Bayram, a leading expert in nutrition and head of the Department of Nutrition and Dietetics at Istanbul Gelişim University, advises a more mindful approach to Eid dining. “Red meat is rich in nutrients—iron, B12, protein—but its high cholesterol and saturated fat content require moderation,” she notes.
In a key takeaway, Prof Bayram emphasizes the importance of timing. Freshly slaughtered meat undergoes rigor mortis, a natural post-death stiffening of the muscles that makes it harder to digest. “Letting the meat rest for 12 to 24 hours allows it to tenderize and become more suitable for the stomach,” she recommends.
Cooking Matters as Much as Content
Bayram’s review of common Eid cooking techniques is especially relevant. She advises ditching traditional frying or sautéing in favor of boiling, baking, or controlled grilling. “The grill should be kept at least 15–20 cm from the fire to prevent charring and the formation of harmful compounds,” she warns.
Serving size also matters: for healthy individuals, two to three servings of 90–120 grams of red meat per week are deemed ideal.
Special Attention for Chronic Patients
For those living with heart disease, hypertension, or diabetes, Bayram recommends avoiding fatty cuts, including organ meat and tail fat. Instead, she suggests lean cuts cooked in their own fat, avoiding any added oils or ghee.
Also on her Eid don’t-list: eating meat on an empty stomach. “Begin the day with whole grain bread, greens, and low-fat dairy to prime your digestive system,” she advises.
Storage and Hygiene: The Overlooked Risks
Bayram also underscores safe handling and storage—a point often overlooked amid the rush of Eid preparations. Meat should be divided into portions, frozen immediately, and thawed in the fridge, never on the counter. And raw meat must be kept separate from fresh produce to prevent contamination.
These steps, she says, are key not just to better digestion, but to preventing foodborne illnesses that often spike during the holiday.
Complement, Don’t Compete
Other local dietitians have added to the guidance: avoid fizzy drinks with oily meat dishes and include vegetables with every meal to aid digestion and balance.
The Final Word: Celebration with Responsibility
Eid ul Azha, Prof Bayram reminds us, is about sacrifice, gratitude, and community—values that can also extend to how we eat. “By being mindful in the kitchen and at the table, we protect both our faith and our health,” she concludes.
In the spirit of the holiday, her message is clear: celebration and caution are not mutually exclusive—they are complementary.
