This is a guest post by Devin Devere, a Certified Health Coach and the founder of The Frugal Caveman. In this article, he clarifies common myths about eating meat and shares key reasons to incorporate more meat into a healthy diet.
Many dietary guidelines suggest cutting back on meat while increasing the intake of vegetables, fruits, and whole grains. This is particularly aimed at women, who are often targeted with detox smoothies and salad recipes. But how valid is this advice? Are fruits, vegetables, and whole grains truly the keys to weight loss and improved health?
A recent study from Tel-Aviv University revealed that humans have been apex predators for millions of years. Many anthropologists believe that our brains developed and our intelligence increased significantly because we began hunting and consuming large game animals. In essence, our evolution as humans is closely tied to our meat consumption.
So why is meat often criticized in modern dietary recommendations? Much of this stems from outdated research on saturated fat and cholesterol, both of which are prevalent in meat.
Let’s take a quick history lesson to understand why saturated fat and cholesterol are often viewed negatively in relation to meat. Ancel Keys, an American physiologist, was a key figure in this research. He proposed that saturated fat raises blood cholesterol levels, which in turn leads to a higher risk of heart disease. He also suggested that replacing saturated fats (found in meat) with polyunsaturated fats (mainly from vegetable, canola, and seed oils) would lower cholesterol levels and reduce heart disease deaths.
Around the same time, U.S. President Dwight D. Eisenhower suffered a serious heart attack, shocking the nation. In the 1950s, heart attacks were much less common, and people were eager for explanations. Ancel Keys, with his charisma and confidence, convinced many in the medical community that his views on saturated fat and cholesterol were correct. He secured funding for a large observational study, known as the Seven Countries Study, which focused on countries with high numbers of centenarians, assuming that their diets must be healthy.
What did they find? These countries had diets rich in whole grains and vegetables, with limited amounts of nuts, legumes, and seafood. Keys, with his wife’s support, promoted the Mediterranean Diet, emphasizing these foods. To this day, the Mediterranean Diet is often touted as the healthiest option.
However, we are beginning to recognize significant flaws in the Seven Countries Study. Observational studies have inherent limitations, and newer research indicates that saturated fats and cholesterol may not be the villains we’ve been led to believe.
Now that we’ve clarified that saturated fat and cholesterol are not valid reasons to avoid meat, let’s explore some compelling reasons to include more meat in your diet.
Meat, particularly the protein it contains, helps satisfy hunger. When meals are more filling, there’s less temptation to snack or eat again soon, which can lead to lower overall calorie intake and potential weight loss.
There are three main macronutrients: carbohydrates, fat, and protein. Among these, protein is the most filling, followed by fat, with carbohydrates being the least satisfying.
Consider this: when was the last time you overindulged in chicken breast or devoured a steak? Now think about the last time you polished off an entire bag of chips or a pint of ice cream. I know I’ve done both!
An 8oz chicken breast has about 375 calories, while an 8oz bag of potato chips contains around 1280 calories. Meals with a reasonable amount of animal protein tend to keep us satisfied for longer and with fewer calories.
Proteins are not just filling; they are essential building blocks for our bodies. While protein is crucial for muscle development, it also plays vital roles in bone and organ health.
There are nine essential amino acids (another term for proteins) that our bodies cannot produce on their own. All nine of these essential amino acids are found in meat. While it’s possible to obtain these amino acids by combining plant-based protein sources, it can be challenging without consuming excess calories.
Meat offers more than just protein and fat; it is rich in important minerals and fat-soluble vitamins. In fact, meat often rivals many so-called superfoods in terms of nutrient content, frequently providing more nutrients in smaller portions or fewer calories.
Additionally, the vitamins and minerals in meat are generally easier for our bodies to absorb. Our bodies often struggle to convert vitamins and minerals from plant sources into usable forms. Think of it like a frozen bottle of water: while there is water inside, it’s not in a form that’s easy to access. Similarly, the nutrients in plant-based foods can be present but not easily absorbed, often passing through our systems unprocessed.
In contrast, nutrients in animal meat are typically in forms that our bodies can utilize with minimal effort. A prime example is heme iron, which is found in animal meat and is readily absorbed. In contrast, the iron found in vegetarian sources, like spinach, is much harder for our bodies to take in.
The World Health Organization estimates that nearly 30% of women are anemic, with pregnant and menstruating women being at higher risk for iron-deficiency anemia. Heme iron from meat can be particularly beneficial for these groups.
When healthy foods taste good, there’s less temptation to seek out highly processed, overly tasty foods that come in colorful packaging. Meat is one of the least processed foods, and research indicates that consuming processed foods can lead to weight gain.
There’s a reason why plant-based meat substitutes strive to mimic the taste of real meat—because meat is delicious!
You can see that there are valid, positive reasons to eat meat, and that concerns about saturated fat and cholesterol should not deter you. While increasing your meat consumption may be beneficial for your health, it should be approached with care.
Each person is biologically unique and may react differently to various foods. Factors like current digestive health, specific health conditions, and genetic differences can influence how well your body responds to meat. Always consult with a qualified healthcare professional, and remember that the quality of the food matters. Processed lunch meats and hot dogs are not the same as grass-fed beef or organic pasture-raised chicken.
This post focuses solely on the health implications of eating meat. If you have concerns about the ethical and environmental aspects of meat consumption, I recommend exploring resources like “Sacred Cow” or reviewing studies that highlight the positive effects of regenerative farming (spoiler alert: they can actually reduce carbon in the atmosphere!).
Devin Devere is a Certified Health Coach passionate about health. After his brother nearly died from a severe heart attack at just 36, Devin began researching evidence-based healthy lifestyles from various scientific perspectives. He discovered that the science of true health often differs from common teachings, leading him to pursue health coaching with a focus on ancestral diets and autoimmune diseases. You can find healthy recipes and learn more at thefrugalcaveman.com.
