An independent review of the scientific evidence on the contribution of red meat to adult nutrition and health has highlighted that a large body of research has “been biased towards observational studies” and does not provide a fair or clear assessment of the benefits and risks of meat-containing meats. diets.
The review, published earlier this month in the international journal Animal Biosciences, says evidence from research shows that meat has an important role in a healthy diet and that most adults still consume meat.
But the “often polarizing debate” about the nutritional value of red meat is often forgotten.
Red meat has been a critical part of the human diet for millennia, providing a high-quality source of protein, micronutrients and essential fatty acids, and contributing to the evolutionary development of the human brain, the review notes.
Recently, however, “new narratives” have emerged that have led to a noticeable shift in meat-eating trends, driven by concerns about the environmental impact of meat production and its potential risk to health.
Since the turn of the new millennium, red meat has become a key dietary target for climate campaigners who aim to minimize humanity’s impact on the environment by persuading millions of people to switch to plant-based or vegan diets.
A meatless diet is not without health risks
However, the study notes that red meat is a nutrient-dense food that provides high-quality protein, micronutrients and beneficial fatty acids.
“While individuals may benefit from avoiding excessive meat consumption or opting for less processed meats, adopting a diet devoid of animal foods is not without nutritional or health risks.”
The researchers also noted that the nutritional risks of a meatless diet are “rarely acknowledged” and need to be studied further.
They also concluded that as long as nutritional intake is adequate for health, whether or not to include red meat in the diet should be a matter of personal preference.
The authors said existing evidence shows that red meat is nutrient-dense and an important contribution to the diet of adults.
Raw red muscle meat typically contains 20-25 grams of protein per 100 grams.
However, cooking increases the protein density to 28-36 grams per 100 grams due to water loss of approximately 30 percent.
The digestibility of protein in meat is very high at approximately 94 percent, significantly surpassing the 78 percent digestibility of beans and 86 percent of whole wheat.
Additionally, meat protein provides all nine essential amino acids.
Vitamin B12, of which red meat is a uniquely valuable nutrient source, plays vital metabolic roles throughout a person’s life, with particular importance during pregnancy and early development (the first 1000 days of life).
Current evidence has linked vitamin B12 deficiency to increased susceptibility to a number of neurological, vascular, immune and inflammatory disorders.
Studies have also highlighted the importance of red meat consumption in maintaining iron status, especially for pre-menopausal women, whose daily iron requirements are highest as a result of menstruation.
The research also highlighted the important role of red meat consumption in increasing the bioavailability of both iron and zinc; This makes it a valuable dietary option for individuals looking to optimize micronutrient absorption and maintain overall health.
Nutrition and health claims
The research noted that in the UK and Europe, the use of nutrition and health claims in commercial communications for foodstuffs is strictly regulated.
Within these strict parameters, authoritative nutritional claims that can be made specifically for beef based on scientific evidence include Niacin, vitamins B6 and B12, zinc; Source of iron, potassium, phosphorus, riboflavin; It’s also high in protein and naturally low in sodium.
Numerous authorized health claims that can be made for red meat include:
- Growth and preservation of muscle mass,
- Maintenance of normal bones,
- immune support,
- energy-giving metabolism,
- Decrease in fatigue and exhaustion,
- normal mental function,
- Care of normal skin,
- Care of normal hair and nails,
- Preservation of normal vision
- Supports the normal formation of red blood cells and
- Fertility and reproduction.
Despite its benefits, red meat consumption is declining in the UK
Despite evidence supporting the role of red meat in a healthy diet, the research noted that red meat consumption is decreasing in the UK.
According to the UK National Diet and Nutrition Survey (NDNS), since 2008 average red meat consumption has decreased by 13g/day, 23g/day and 19g/day in those aged 11-18, 19-64 and those aged 65 and over. . Women consume significantly less red and processed meat than men.
Research also shows that teenagers and some adults in the UK have inadequate intake of some nutrients found in red meat.
UK adults with intake below the Low Reference Intake.
The potential risks associated with high red meat consumption in connection with chronic diseases have received significant attention, but are largely based on observational studies that are susceptible to confounding by other dietary and lifestyle factors that influence disease risk, the authors noted.
“For example, high red meat intake is associated with low fruit, whole grain and nut intake and high fat intake, which would be expected to influence disease risk.”
They also noted that while some recent systematic reviews and meta-analyses based on observational data reported positive associations between higher red and processed meat consumption and cancer incidence, CVD, and type 2 diabetes, similar analyzes reported clinically insignificant associations with chronic diseases. risks attributed to lean and processed meats or between meat subtypes or significant differences in risks.
“In a systematic review and meta-regression, unprocessed red meat had a weak association with colorectal cancer, breast cancer, type 2 diabetes, and ischemic heart disease and no association with ischemic stroke or hemorrhagic stroke.”
The review also noted that vegan diets may pose challenges for older adults in maintaining muscle mass and strength.
Animal-based proteins tend to have superior protein quality and anabolic potential, especially in terms of whole-body anabolic efficiency, when compared to plant-based proteins.
More studies are needed on meat-free diets
The review concluded that a wholesale shift to plant-based diets may not benefit adults who are vulnerable to suboptimal nutritional intake, such as women of childbearing age and the elderly, and called for further research.
“Future research will reduce confusion and bias by testing lean red meats in a balanced diet versus meat-free diets to determine benefits and risks.”
Here is a link to the review in Animal magazine