Why Meat Still Matters: The Science Behind Its Benefits To Human Health

Summary: Contrary to widespread concerns, scientific evidence suggests that meat—particularly red, unprocessed meat —when consumed in moderation, offers substantial health benefits. It plays a crucial role in preventing iron deficiency, supporting muscle and bone health, and meeting nutritional needs during critical life stages, such as pregnancy and aging.

What Was the Study About?

This comprehensive review by Carlotta Giromini and D. Ian Givens examined the benefits and risks of meat consumption throughout the human life cycle, as well as its association with chronic disease risks. The researchers differentiated between red meat, white meat, and processed meat, aiming to clarify their respective health impacts. Special attention was given to critical conditions such as iron deficiency anemia, cardiovascular disease, type 2 diabetes, cancer, dementia, and physiological stages like pregnancy, muscle maintenance, and bone health.

Key Findings

• Red meat is a key source of high-quality protein, haem iron, zinc, and essential vitamins. These nutrients are more bioavailable from meat than from plant sources.
• Haem iron, found in red meat, is absorbed more efficiently (20–30%) than non-haem iron from plants (1–10%). Its consumption can prevent iron deficiency anemia, which affects 30% of the global population, particularly women, children, and adolescents.
• Red meat plays a crucial role in maintaining muscle mass and bone strength, particularly in older individuals. It supports muscle protein synthesis and provides magnesium and phosphorus necessary for bone metabolism.
• Red meat provides crucial nutrients during pregnancy, including iron and protein, which support fetal development and maternal health. Consuming lean red meat has been associated with improved pregnancy outcomes.
• Processed meats are associated with increased risks of cardiovascular disease, cancer (especially colorectal), dementia, and type 2 diabetes. In contrast, unprocessed red meat shows mixed or neutral associations, while white meat is generally neutral or beneficial.
• Meat consumption, especially lean red meat, enhances the benefits of resistance exercise, supports sarcopenia prevention, and may reduce the risk of functional decline.
• • During weaning, red meat serves as an essential source of iron and protein for infants, particularly when continued breastfeeding limits iron intake.

Why It Matters

As global trends toward plant-based diets grow, the unique health advantages of meat—mainly unprocessed red meat—are often overlooked. In many populations, reduced consumption of red meat has been associated with suboptimal iron intake, increased anemia, and reduced muscle mass in aging adults. The study highlights the importance of distinguishing between different meat types when assessing health risks. Blanket dietary advice to reduce all meat may inadvertently compromise nutrient intake in vulnerable populations, such as pregnant women, children, and the elderly.

Takeaway for Readers

If you're considering cutting back on meat, think twice before doing so. Focus on quantity and quality. Including lean, unprocessed red meat in your menu can help prevent iron deficiency, maintain muscle and bone health, and support vital needs during pregnancy and aging. Especially for women of childbearing age, children, and older adults, meat remains a valuable—if not essential—part of a balanced diet.

Paper Details

Title: Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases

Authors: Carlotta Giromini, D. Ian Givens

Published In: Foods (2022)

DOI: https://doi.org/10.3390/foods11142063