by The review, published earlier this month in the international journal of animal biology, says red meat is a nutrient-dense food that has been a vital part of human diets for thousands of years, and contributed to the evolutionary development of the human brain.
In today’s “often polarized debate”, however, the nutritional value of red meat is often overlooked or forgotten.
Since the turn of the new millennium red meat has been a key dietary target for climate campaigners who aim to minimize humanity’s impact on the environment by persuading millions to adopt plant-based or vegan diets.
Despite this, scientific evidence has shown that red meat is a high-quality source of protein, micronutrients and essential fatty acids.
“While individuals may benefit from avoiding excessive meat consumption or choosing less processed meat, adopting a diet without animal foods is not without nutritional or health risk.”
The researchers also noted that “nutritional risks associated with meat-free diets are rarely acknowledged” and said they should be studied further.
They also concluded that as long as nutrient intake remains adequate for health, deciding whether or not to include red meat in the diet should be a personal choice.
Evidence supporting red meat in healthy diets
The authors said that the available evidence shows that red meat is nutrient dense and makes a significant contribution to the diets of adults.
Raw red meat usually contains 20-25g of protein per 100g.
However, cooking increases the protein density to 28-36g per 100g due to a water loss of about 30 percent.
The digestibility of the protein in meat is extremely high at around 94 per cent, which significantly exceeds the digestibility of beans at 78pc and whole wheat at 86pc.
In addition, meat protein provides all nine essential amino acids.
Vitamin B12, of which red meat is a unique and valuable nutrient source, has played vital metabolic roles throughout human life, and is particularly important during pregnancy and early development (the first 1 000 days of life).
Current evidence has linked a deficiency in vitamin B12 to an increased susceptibility to a range of neurological, vascular, immune and inflammatory disorders.
Studies have also highlighted the importance of red meat consumption in maintaining iron status, especially for premenopausal women who have the highest daily iron needs as a result of menstruation.
Research has also highlighted the essential role that red meat consumption plays in boosting the bioavailability of iron and zinc, making it a valuable nutritional choice for individuals seeking to optimize micronutrient absorption and maintain overall health.
Nutrition and health claims
Strict guidelines govern the use of nutrition and health claims in commercial communications for food products in the UK and Europe, the study noted.
Within these strict parameters, there is an authorized nutritional claim that can be made specifically for beef according to the scientific evidence that it is rich in Niacin, vitamins B6 and B12, zinc; source of Iron, potassium, phosphorus, riboflavin; while being high in protein and naturally low in sodium.
Among the many authorized health claims that can be made for red meat have been:
- Growth and maintenance of muscle mass,
- Maintenance of normal bones,
- Immunity support,
- energy-yielding metabolism,
- reduce tiredness and fatigue,
- Normal mental function,
- Normal skin maintenance,
- Normal hair and nail maintenance,
- Maintenance of normal vision
- Supports the normal formation of red blood cells, and
- Fertility and reproduction.
Despite benefits, red meat consumption has declined in the UK
Despite the evidence supporting the role of red meat in healthy diets, the study noted that red meat consumption in the UK is declining.
According to the UK’s National Diet and Nutrition Survey (NDNS), since 2008, average red meat consumption for those aged 11-18 years has decreased by 13g/day, 23g/day and 19g/day, 19 -64 years of age and ≥65. years respectively, with women eating significantly less red and processed meat than men.
Research also shows that young people and some adults in the UK have an inadequate intake of some nutrients found in red meat.
Adults in the UK with intakes less than the Lower Reference Dietary Intake.
The authors noted that considerable attention has been paid to the potential risks of high red meat consumption for chronic disease, but these were mainly based on observational studies that were vulnerable to confounding by other dietary and lifestyle factors. they influence disease risk.
“For example, high intakes of red meat are associated with low intakes of fruit, whole grains and nuts, and high intakes of oils that would be expected to influence disease risk.”
They also noted that although several recent systematic reviews and meta-analyses, based on observational data, reported a positive association between higher red and processed meat consumption and the incidence of cancer, CVD and type 2 diabetes, similar analyzes reported that clinically insignificant association with chronic diseases. risks or clear differences between the risks of lean versus processed meat or between subtypes of meat.
“In a systematic review and meta-regression, unprocessed red meat was weakly associated with colorectal cancer, breast cancer, type 2 diabetes and ischemic heart disease, and had no association with ischemic or hemorrhagic stroke.”
The review also noted that vegan diets may pose challenges for older adults in terms of muscle mass and strength preservation.
Animal-based proteins tend to have better protein quality and anabolic potential, specifically for whole-body anabolic efficiency, 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 at risk of suboptimal nutrient intakes, such as women of childbearing age and the elderly, and called for that further studies be carried out.
“Future research should reduce confounding and bias by testing lean red meats within a balanced diet versus meat-free diets to determine benefits and risks.”
The link to the animal magazine review can be found here
