The impact of meat consumption on health is a complex and debated topic. The vegans will give a compelling argument that meat will kill you. And of course, the “carnivore” (person who primarily eats meat) will give a compelling argument that meat is the healthiest of God’s creation. So, what gives? How can two people have completely contradictory statements? And who is correct?

The answer is….yes….. and.

In other words, there is most likely a middle ground that “tribal-ists” have a difficult time navigating. The reality is, nutrition is complicated and biological processes are impacted by a multitude of factors both within the body and in our interactions with our surrounding environment. And any “expert” who claims to have “the one and only answer” is probably neglecting a blind spot.

That said, today we are going to make the case for meat.  Not a “meat only” diet, but a diet that includes meat.

What is meat?

Meat is a broad term that typically refers to animal flesh that is consumed as food. It is the muscular tissue of animals, including mammals, birds, reptiles, and sometimes fish and shellfish, that is used as a source of essential nutrients in the human diet including all the essential amino acids, zinc, iron, B12, and creatine

Meat is composed of muscle fibers, connective tissues, fat, and various other components. Different types of meat have distinct characteristics, flavors, and nutritional profiles. Common examples of meat include beef, pork, lamb, poultry (such as chicken and turkey), and game meats. Seafood, such as fish and shellfish, is also considered a type of meat.

It’s important to note that the term “meat” is sometimes used more narrowly to refer specifically to the flesh of mammals, particularly livestock raised for human consumption. However, in a broader sense, the term encompasses a wider range of animal-derived food products.

What are the health benefits of meat?

Here are some potential health benefits associated with meat consumption:

Meat Contains Essential Amino Acids

Meat is a complete protein source, meaning it contains all the essential amino acids needed by the body.

How are amino acids used in the body?

Amino acids are the building blocks of proteins, and they play essential roles in various biological processes in the body. When you consume meat, the proteins are broken down into individual amino acids during digestion. These amino acids are then absorbed into the bloodstream and transported to cells throughout the body.

Once inside the cells, amino acids serve several functions:

Protein synthesis

Amino acids are used to build new proteins in the body. Cells require proteins for growth, maintenance, and repair of tissues. Proteins are essential for the structure and function of muscles, organs, enzymes, hormones, antibodies, and many other components of the body.

Enzyme production

Amino acids are utilized in the production of enzymes, which are proteins that facilitate chemical reactions in the body. Enzymes play a crucial role in digestion, metabolism, and various other biochemical processes.

Hormone production

Certain amino acids are involved in the synthesis of hormones. For example, the amino acid tryptophan is used to produce serotonin, a neurotransmitter that regulates mood and sleep.

Energy production

In times of insufficient carbohydrate intake or during intense physical activity, amino acids can be broken down and used as an energy source. However, the primary role of amino acids is not energy production; carbohydrates and fats are the body’s preferred sources of energy.

1. Meat Contains Essential Nutrients

Meat, particularly red meat, is a rich source of various essential nutrients including B12 which is crucial for neurological function and red blood cell production. Meat also provides heme iron, which is more readily absorbed by the body than non-heme iron from plant-based sources. Additionally, meat is a good source of zinc, selenium, and other vitamins and minerals important for optimal health.

B12

B vitamins are essential micronutrients involved in several metabolic processes, and synthesis of DNA and protein and can be found in meat. Humans are unable to make this vitamin and therefore it must be consumed in our diet.

Functions:

• Developing red blood cells
• Maintaining healthy nerve cells

Heme Iron

Heme iron is the type of iron found only in blood and muscle and is attached to red blood cells (hemoglobin).  It’s main purpose is to transport oxygen around the body. Oxygen released in the tissues is used to convert glucose into ATP (energy).  This means, that indirectly, heme iron has a role in producing energy in our body. As a dietary source, it is found in animal flesh and muscle.

Zinc

Meat, particularly red meat and poultry, is known for its zinc content. Different cuts of meat and types of meat may vary in their zinc content, but overall, meat is considered a reliable source of this mineral.

The amount of zinc in meat can depend on factors such as the type of meat, the cut, the animal’s diet, and the cooking method. Generally, organ meats like liver tend to have higher zinc concentrations compared to muscle meats.

If you have specific dietary concerns or questions about your zinc intake, it is advisable to consult a healthcare professional or a registered dietitian for personalized advice. They can assess your individual needs and provide guidance on meeting your zinc requirements through diet and, if necessary, supplementation.

Zinc is involved in the following functions:

• Enhancing immune function
• Protein and DNA synthesis
• Cell signaling
• Cell division

Maintaining an adequate intake of zinc is important for overall health and well-being. However, it’s worth noting that excessive zinc intake can also have adverse effects. It is recommended to obtain zinc through a balanced diet that includes a variety of nutrient-rich foods.

Selenium

Selenium is a trace mineral that is naturally present in a variety of foods including meat.

The selenium content in meat can vary depending on factors such as the animal’s diet, the cut of meat, and the cooking method. Generally, organ meats like liver and kidney tend to have higher selenium levels compared to muscle meats. Seafood, particularly certain types of fish like tuna and halibut, are also known to be good sources of selenium.

Most selenium in humans is in the form of selenomethionine and is involved in the following processes:

• Thyroid hormone metabolism
• DNA synthesis
• Protection from oxidative damage

Vitamin A

Vitamin A can be found in fish, organ meats (liver), dairy products, and eggs. Vitamin A is involved in maintaining vision health, assisting in healthy immune function, and might help to decrease risk of some cancers. It is important to note, that too much vitamin K can be harmful in some individuals.

Creatine

Creatine is an amino acid found mostly in muscle (in the form of phosphocreatine) and to a lesser degree in the brain. Amino acids are the building blocks of protein. This essential molecule plays a critical role in converting adensosine diphosphate (ADP) into adenosine triphosphate (ATP).  ATP is the energy currency in the body. In other words, creatine provides some of the necessary energy for cells to function properly.  In muscle cells, it helps supply the energy for a muscle to contract. More recent research, although limited, suggests that dietary creatine (found in meat) may also help to prevent sarcopenia (muscle loss associated with aging), injury prevention, brain health, heart failure and skin aging. Of note, creatine supplementation comes with some risks, so to re-iterate, we talking strictly about creatine found in food.  Creatine is found in red meat, poultry, and fish.

Carnosine

Carnosine is a molecule found in the brain, muscle and gastrointestinal tissues of humans. It is primarily known for its role as a free radical scavenger and antioxidant properties. (Read more about antioxidants in our guide to understanding antioxidants).  Additionally, carnosine has been demonstrated to improve cell life and cell homeostasis. As with creatine, we are speaking in the context of dietary carnosine found in meat.

Docosahexaenic Acid (DHA)

DHA is an omega-3 fatty acid that is the primary structural component of the brain, skin, and retina. DHA can be made in the body from alpha linoleic acid (ALA) or can be obtained directly in foods including fatty fish, fish oil, algae, and maternal breast milk.  Some studies have demonstrates the DHA is involved in nerve cell regeneration, protecting the brain cells and retina from oxidative stress (you can learn more about oxidative stress and the brain in our simplified explanation).  With that said, some researchers are concluding that a diet rich in DHA might help to decrease the rate of age related cognitive decline.

Taurine

Taurine is an amino acid expressed in animal tissues. Taurine is found in the heart, retina, brain and muscle tissues in humans. The meat sources of taurine include shell fish, red meat, organ meat, chicken, turkey and eggs.  Taurine’s main contribution to overall health is its anti-inflammatory properties and hence may have a role in blood pressure regulation and cardiovascular disease prevention. In human and animal studies, taurine has been shown to improve mitochondrial function (get a simplified explanation of mitochondrial function in our article).

2. Meat Enhances Absorption of Other Nutrients

Meat can enhance the absorption of certain nutrients from other foods. For example, the iron in meat is better absorbed when consumed alongside plant-based sources of vitamin C, such as fruits or vegetables. This can help prevent iron deficiency and support overall iron status in the body.

Additionally, food preparation can also impact the bioavailability of some micronutrients. For example, cooking meat, results in significant loss of B vitamins.

3. Meat Makes You Feel Full

As noted above, meat is often nutrient-dense, meaning it contains a significant amount of nutrients relative to its calorie content. This may help in feeling satisfied (not wanting to eat more food).  This means meals can contribute to feelings of satisfaction and help meet nutrient needs without excessive caloric intake.

Not all meat is created equal

As discussed, eating a diet that contains meat, comes with many potential health benefits. But not all meat is created equal. The health impact of consuming different types of meat is influenced by various factors, including portion sizes, cooking methods, overall diet quality, and individual health considerations.  With that said, here are some factors to consider:

Cooking Methods May Impact Health Benefits of Meat

Cooking meats at high temperatures, such as grilling or frying, can lead to the formation of Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are potentially harmful compounds. These compounds have been associated with an increased risk of certain cancers, including colorectal, pancreatic, and prostate cancer. However, it’s important to note that the risk depends on cooking methods and meat preparation techniques.

Red Meat (Beef, Pork, Lamb) and Potential Health Concerns

Red meat consumed in excessive amounts or in processed forms, has been associated with an increased risk of cardiovascular diseases, colorectal cancer, and type 2 diabetes. This is mainly due to its high content of saturated fat, cholesterol, and potentially harmful compounds formed during cooking processes, mentioned earlier.

Poultry (Chicken, Turkey) and Potential Health Concerns

Compared to red meat, poultry generally has a lower content of saturated fat. However, the skin of poultry is higher in fat and calories, and consumption of fried or processed poultry products may contribute to health risks associated with excessive fat and sodium intake.  Choosing skinless cuts and avoiding fried or heavily processed poultry can help reduce fat and calorie intake and yield greater health benefits mentioned above.

Fish and Seafood and Potential Health Concerns

Certain types of fish, especially larger predatory fish, can contain environmental contaminants such as mercury, polychlorinated biphenyls (PCBs), and dioxins. These contaminants can accumulate in the fatty tissues of fish over time. High levels of mercury can be harmful, particularly for pregnant women and young children, as they can affect the developing nervous system. Government advisories and guidelines provide recommendations on safe levels of consumption for specific fish species.

Additionally, the cooking methods used can affect the healthfulness of fish and seafood (e.g., deep-frying or breading can increase calorie and fat content).

Processed Meats

Processed meats, including sausages, bacon, hot dogs, and deli meats, have been classified as Group 1 carcinogens by the World Health Organization (WHO), indicating that they are substances that can cause cancer. Regular consumption of processed meats has been associated with an increased risk of colorectal cancer, cardiovascular diseases, and type 2 diabetes. This might be due to the fact that processed meats often contain high levels of sodium and saturated fat.

Additionally, processed meats often contain nitrites and nitrates, which are used as preservatives to prevent bacterial growth and enhance flavor. During cooking, these compounds can form potentially harmful substances called nitrosamines. Nitrosamines have been linked to an increased risk of cancer, particularly colorectal cancer.

Conclusion

The meat debate has been going for years, and it is not ending any time in the near future. Why? Because “nutrition science” is not black and white. Add to that, causation versus correlation in health and disease are not always clear. With that said, it’s important to note that these mechanisms are complex and that the impact of meat on health outcomes is influenced by various factors, including overall diet quality, portion sizes, cooking methods, individual metabolism, and genetic factors. A balanced and varied diet, along with moderation in meat consumption, can help mitigate potential risks and promote overall health. Consulting with a healthcare professional or registered dietitian can provide personalized guidance based on individual needs and health goals.

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