10 Reasons Why Meat Is Bad For You and 10 Why It's Essential

 

Is meat good for health or not? Scientists and health experts have long studied the pros and cons of eating meat, especially red meat. While it's generally agreed that red and processed meats, such as bacon, aren't the healthiest choices, there's no definitive answer on whether we should cut out this protein source from our diets altogether. What do you think of this debate? Let's look at 10 reasons why meat could be bad for you and 10 reasons why it should be an essential part of your diet.

High in saturated fat

Red meat—think beef, pork, lamb, mutton, and veal—is high in saturated fats, which become solid at room temperature. It's also the type of fat that increases LDL or bad cholesterol, and the more saturated fat we eat, the higher the risk of cardiovascular disease, type 2 diabetes, stroke, and other health problems.

Hardens blood vessels

It's not just saturated fat that can clog your arteries. Research has found that a particular compound found in meat, carnitine, can cause vessels to harden in the same way that fats can clog these vital pathways. During digestion, carnitine is then converted into a harmful compound called trimethylamine-N-oxide (TMAO) by bacteria in the gut, which can significantly increase the risk of heart disease.

You eat "porridge"

You may have heard of this before, that the meat you eat in fast food chains is not completely meat. Instead, you could eat "pink porridge," a filler made of cuts of meat that are rotated to remove fat and then treated with ammonia to kill harmful bacteria. Even though it's technically safe for consumption, it's essentially a processed blend.

Cooking creates AHs and PAHs

How you cook the meat also matters. At high temperatures (above 150°C), compounds called heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs) are formed. According to research, both of these substances can alter DNA. This means that frequently consuming barbecue meat, grilled steaks, or other proteins cooked at high temperatures may increase your risk of cancer.

You could contract E. coli

E. coli bacteria can be contracted by consuming raw or unpasteurized milk, apple cider, or contaminated food and liquids. But how does this happen with cooked meat? Depending on how many animals are used to produce your burger patty (between 10 and 1,000), you could potentially get sick with E. coli if some of that meat becomes infected during processing.

Livestock farming harms the environment (and animals)

Livestock farming has devastating consequences for the environment. First, traditional agriculture requires vast amounts of land and water, and livestock farming contributes significantly to greenhouse gas emissions, accounting for almost 15% of the global total. And that's not all—it's especially horrific for animals, who suffer extreme cruelty just to get that slice of steak on your plate.

Potential presence of antibiotics and added hormones

The breeding is not very good. Many animals are fed poor diets and given antibiotic injections to treat, control and prevent disease. They are also given growth hormones to make them mature faster and stronger. For us, this means that these added drugs are passed on to our bodies when we consume meat. Research suggests that eating too much hormone-laden red meat may increase the risk of breast cancer in women.

Increased risk of heart disease and type 2 diabetes

Because meat contains high amounts of saturated fat, eating too much meat can increase the risk of developing chronic health conditions, such as type 2 diabetes and cardiovascular disease, over time. As more plaque builds up in the arteries and blood vessels, you might experience something even more serious, such as a heart attack or stroke.

Increased risk of obesity

Saturated fat also puts you at risk of weight gain, as does eating too much processed meat, such as bacon, ham, salami, jerky, sausage, and other smoked meats. This is due not only to their unhealthy content, but also to their high calorie profile. In fact, those who eat meat are much more likely to become obese than those who don't.

Increased risk of cancer

Probably the most discussed concern is the negative impact that meat can have on the body and the fact that it can put us at risk of developing cancer. Red meat and processed meat contain, as mentioned, large amounts of saturated fats as well as added preservatives that are used for processing or salting. This significantly increases the risk of liver disease, stomach cancer, and colorectal cancer, among others.

Does that mean you should give up meat altogether? Before making a decision, it's important to note that meat isn't always bad—it depends on the type and amount you eat. Let's look at the 10 reasons why it should be an essential part of your diet.

Excellent source of protein

Meat is one of the best sources of protein. 85g of lean beef is roughly equivalent to 25g of protein. In contrast, eggs contain around 6-8g of protein, which means you should eat at least three to get the same amount.

Contains essential nutrients

Not only is meat high in protein, but it also contains many essential nutrients, such as zinc, iron, and selenium. These minerals help strengthen the immune system, carry oxygen, form healthy red blood cells, and protect your cells from damage. Especially for iron, meat is rich in heme iron which is easily digested by our bodies, unlike the non-heme iron found in plant-based diets.

Contains important vitamins

Meat is also rich in important vitamins, such as vitamins A, B12, and D, all of which are essential for our bodies to function as they should. In fact, animal foods such as meat are one of the best – and perhaps the only – sources of vitamin B12 in the diet, which is essential for the formation of blood cells and ensures proper development and maintenance of the brain and nervous system.

Supports and strengthens bone health

As you age, your bones become weaker and more fragile. It's a good thing that meat is made up of an essential element that keeps your bone health great – protein. But be warned: Too much of something can be a bad thing, and some researchers believe that too much protein can also lead to osteoporosis.

May improve brain function

Protein and other nutrients and amino acids, such as vitamin B12, iron, and omega-3 fatty acids found in meat also support brain health. These essential components help increase concentration and improve mood and energy levels.

Can help mental health

Research suggests that eating meat may also support certain mental health conditions, such as depression and anxiety. For one, meat contains various nutrients (think tryptophan and vitamin D) needed to produce serotonin, the hormone responsible for well-being and which affects mood, learning, memory, and fear. While this doesn't mean you should consider it a miracle cure, it can be reason enough to add meat to your diet.

Promotes muscle growth

If you're looking to increase muscle mass, you probably already know the importance of consuming more protein. And aside from protein bars and shakes, where can you find a good source of this macronutrient? Meat. Research has shown that eating meat post-workout not only helps facilitate muscle growth but also repairs damaged tissue.

Increases satiety and reduces cravings

You may have heard that eating protein-rich foods keeps you full. And that's right—protein is much more filling than other nutrients, like carbs or fats, simply because it takes longer for the body to digest and break it down. It also means you'll be less likely to reach for snacks to calm your cravings afterward, as you're still full.

Promotes healthy hair, skin and nails

Nutrients like protein, iron, zinc, and B-complex vitamins like thiamine, niacin, riboflavin, vitamin B6, and vitamin B12 found in meat also support healthy hair, skin, and nails. This means that if you have brittle nails or chronic skin conditions such as eczema or psoriasis, incorporating more protein into your diet can help alleviate the problem.

May help strengthen the immune system

The nutrients in meat also help to strengthen and support the immune system. B-complex vitamins and zinc help develop white blood cells, T cells, wound healing, cell regeneration and more. So, if you find that your immunity isn't optimal, it may mean that you need to add more meat to your meals.