Meat, The Perfect and Complete Protein

With all the controversy surrounding animal protein, it is time to set the record straight. Meat is not the evil that some diets claim it to be.

Why Meat Is Essential

1. Complete Protein: Meat contains all essential amino acids in the correct proportions, unlike plant-based sources that require combining multiple foods. (1,2)
2. Bioavailable Iron: Heme iron in meat is more easily absorbed than iron supplements such as ferrous sulfate. (3)
3. Natural for Humans: Our bodies are designed to digest meat, unlike heavily processed dairy alternatives. (4)
4. Promotes Muscle Growth: Animal proteins stimulate muscle protein synthesis and help prevent age-related muscle loss. (5)
5. Nutrient Bioavailability: Meat provides zinc, iron, selenium, B vitamins, vitamins D and A in highly absorbable forms. (6)
6. Source of Vitamin B12: Only animal-derived foods provide unfermented B12, essential for red blood cell production and preventing anemia. (6)
7. Plant Limitations: Fibrous cell walls and antinutrients in plants, like phytates and oxalates, can block protein, vitamin, and mineral absorption. (7)

Not All Meat Is Equal

Meat quality matters. Processed meats may contain harmful additives like nitrates, nitrites, BHA, BHT, and excess sodium. Meat glue and other chemicals can disrupt gut health. (8)

Choose High-Quality Meat in Moderation

Grocery store meats may be vaccinated and lower in nutrients, often treated with antibiotics. Grass-finished beef offers a superior nutritional profile, including:

• Higher omega-3 fatty acids and CLA
• More vitamins A and E
• More antioxidants and lower total fat/calories

Grain-fed beef has higher inflammatory omega-6 fatty acids, may be calorie-dense, and often fed genetically modified grains treated with chemicals like glyphosate. (10,11)

The Final Take on Meat

High-quality meat has proven health benefits, but moderation is key. Avoid processed and inferior-quality meat, and prioritize nutrient-rich sources.

References

1. Source 1
2. Opazo-Navarrete M, et al. Comprehensive Review of Plant Protein Digestibility. Applied Sciences. 2025;15(7):3538. doi:10.3390/app15073538
3. Young MF, et al. Utilization of iron from animal sources vs. ferrous sulfate. J Nutr. 2010;140(12):2162–2166. PMID:20980658; PMCID:PMC2981003.
4. Source 4
5. Hackney KJ, et al. Protein and muscle health during aging. Anim Front. 2019;9(4):12–17. PMID:32002269; PMCID:PMC6951965.
6. Geiker NRW, et al. Meat and Human Health-Current Knowledge. Foods. 2021;10(7):1556. PMID:34359429; PMCID:PMC8305097.
7. Yılmaz Tuncel N, et al. Antinutrients in Plant-Based Foods. Nutr Bull. 2025;50(2):171–205. PMID:39895386.
8. Chazelas E, et al. Nitrites and nitrates in processed meat and cancer risk. Int J Epidemiol. 2022;51(4):1106–1119. PMID:35303088; PMCID:PMC9365633.
9. Source 9
10. Nogoy KMC, et al. Fatty Acid Composition of Grain- and Grass-Fed Beef. Food Sci Anim Resour. 2022;42(1):18–33. PMID:35028571; PMCID:PMC8728510.
11. Nogoy KMC, et al. Fatty Acid Composition of Grain- and Grass-Fed Beef. Food Sci Anim Resour. 2022;42(1):18–33. PMID:35028571; PMCID:PMC8728510.