The topic of diet and nutrition has always been the focus of a polarized debate; Eating something one day is healthy, the next day it is not.
One of the foods most affected by this situation is red meat. But now the situation seems to be turning around.
A new study published in the highly respected American Journal of Clinical Nutrition found that switching to plant-based diets puts us at risk of nutrient deficiencies.
Scientists from University College Cork in Ireland examined findings from 56 international studies and found that when animal foods were eliminated from the diet, intake of zinc, calcium and vitamins A, B12 and D fell below recommended levels.
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Health is wealth
These nutrients are crucial for things like growth, immune function, eye health and bone strength.
“We found evidence that diets aimed at reducing environmental impact may result in reduced intake and availability of essential micronutrients,” the authors commented.
This makes sense when you look at the superior nutritional value of a serving of meat.
Pork, for example, contains significant levels of 10 vitamins and minerals and is rich in high-quality protein.
Lamb and beef are similar nutritional superheroes, and they also provide a source of iron needed to make red blood cells.
These carry oxygen around our body and help speed up our activities during the day.
In contrast, a typical meat-free meal has lower protein quality than animal foods.
This is measured by testing the variety of protein building blocks called amino acids found in each type of food.
Other nutrients such as vitamin B12, vitamin D, zinc and iodine are also lower in plant foods.
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Plant foods, on the other hand, are rich in fiber, vitamin C and polyphenols that are not found in meat, so their inclusion in the daily diet is still vital.
The superior nutritional content of red meat was explored in a new article published in the journal Animal, which examined the benefits of eating meat compared to a meat-free diet.
Red meat
The lead author of the study, dietician Dr. Carrie Ruxton said: “Red meat has been eaten by humans for tens of thousands of years, and this is because it is a nutrient-dense food that contains many of the nutrients we need for growth and repair.
“Not only that, some minerals found in red meat, such as iron and zinc, are in a format that can be better absorbed by the human body compared to plant or supplement sources.”
The review then examined the benefits and risks of eating meat and found that avoiding meat versus moderate red meat intake far outweighed the risks.
Dr Ruxton commented: “Studies linking high meat intake to health problems such as bowel cancer take a snapshot of the diets of thousands of people with numerous lifestyle habits. But the biggest problem with these ‘observational studies’ is that they do not prove cause and effect.” .
“What we know is that people can maintain their health by consuming moderate amounts of meat, which means five weekly servings about the size of a deck of cards.”
free meat
According to the new review, the risks of a meatless diet are only just beginning to be realized.
These include low intake of nutrients, especially vitamin B12, zinc and iron, higher risk of bone fractures and lower preservation of muscle tissue.
In a study that tracked people’s health for 18 years, meat eaters had a significantly lower risk of hip fracture compared to meat-avoidant groups.
Another study found that animal proteins were more effective at building and maintaining muscles compared to plant proteins.
This is especially true for older adults, where long-term loss of muscle mass can lead to weakness and even falls.
While the proportion of UK adults following vegan diets remains stable at 2-3%, meat and dairy products remain important foods.
And this is despite the widespread promotion of plant-based diets. One important reason is taste.
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Taste
Consumer research shows that most people prefer the taste and mouthfeel of real meat over plant-based alternatives.
This has led cutting-edge food companies to add lab-cultured animal fat to plant-based products to mimic the taste of meat, according to an article in Fortune magazine.
Since lab-grown products must use starter cultures made from animal cells, not only is this unacceptable to vegans, but it also seems odd to have to add animal flavors to make plant-based foods acceptable.
Why not enjoy a serving of lean red meat with a healthy, balanced diet?
Perhaps with growing opposition to ultra-processed foods (while most meat and dairy products include plant-based alternatives), we will come full circle and return to the omnivorous diets that served our ancestors so well.
This is a good reason to eat red meat.