About two million years ago, our ancestors started eating meat, not because it tasted good, but because they had to. Climate change has led to a reduction in the plant resources they depend on, and meat fills the gap. Since the earliest discovery of fire, meat has become a staple of the human diet. However, in recent years, eating meat has been increasingly linked to health risks such as heart disease, cancer, and early death. So, how unhealthy is meat?
From a biological point of view, eating is mainly to meet three needs: to provide energy, to obtain materials, to make substances that the body needs, and to obtain special molecules that the body cannot synthesize. Among them, energy and most of the material come from three nutrients: fat, carbohydrates and protein. Proteins are key to repairing and replenishing cellular structures. Special molecules include vitamins and minerals that drive our metabolic processes. Meat provides most of the nutrients we need. It contains all the essential amino acids, rich in minerals such as iron and zinc, as well as essential vitamins, which are difficult to find in some plants, such as vitamin B12. The only thing missing is vitamin C, which is found in almost all plants and supports the immune system and connective tissue development. Without vitamin C, you can get scurvy after a few months. Another advantage of meat is its high bioavailability, with some nutrients that are easier to break down and absorb than those found in plants. For example, spinach has more iron than meat, but it absorbs slowly and requires more energy to digest.
Some people eat only meat and observe some health benefits. The Inuit, for example, rely entirely on meat for survival in extreme climates. They eat whole animals, including organs, to get every nutrient they need, including vitamin C.
Therefore, meat itself is not dangerous to us, but the health effects depend on how it is prepared and sourced. When talking about meat in the Western world, it is common to refer to muscle tissue with high nutrient density, but lacking in the vitamins that make it possible to feed on meat alone. In addition, some meat products can be processed in ways that can be harmful to health. For example, excessive intake of processed meats, such as sausages and bacon, may increase the risk of heart disease and cancer. Too much red meat, such as beef, lamb, and pork, can also be bad for health, especially when paired with high-fat, high-calorie foods. Therefore, moderate meat intake is healthy for most people, but attention should be paid to food sources and processing methods.
On the other hand, plant foods such as vegetables, fruits, legumes, grains, and nuts are rich in fiber, antioxidants, and other nutrients that can reduce the risk of heart disease, cancer, and other chronic diseases. Therefore, a varied diet based on plant-based foods is the recommended healthy eating pattern.
At the same time, meat production puts enormous pressure on the environment, including water consumption, land occupation, greenhouse gas emissions, and impacts on biodiversity. Therefore, from an environmental perspective, reducing meat consumption and switching to plant-based foods may be a more sustainable option.
In short, meat itself is not an unhealthy food, the key is to consume it in moderation, choose high-quality sources and processing methods. Diversifying your diet and focusing on plant-based foods not only contributes to health, but also to the sustainable development of the planet.