Author: Joanna Xu
Editor: Faye Lin
Artist: Becky Li
“One 8 oz NY Strip, medium rare, coming right up!” Meat, whether in the form of a steak, a patty, or grilled, is essential for most people's diets. However, with the rise of processed foods and the recent protein craze, it is crucial to understand both the benefits and drawbacks of eating meat and the importance of a balanced diet.
Meat is categorized into various types: red meat, white meat, seafood, and processed meats. These provide a vital macronutrient–protein–essential for muscle repair and growth. For example, red meat contains iron in its heme form, which is easily absorbed by the body and supports oxygen transport in the blood. Vitamin B12, essential for nerve function and DNA synthesis, is predominantly found in animal products. Additionally, zinc, vital for immune health, is abundant in various types of meat. Fatty fish, such as salmon and mackerel, provide omega-3 fatty acids that promote cardiovascular and brain health.
However, compared to vegetarian diets, meat-based diets often lack fiber, polyunsaturated fatty acids (PUFA), vitamin E, folate, and magnesium. Fiber, a carbohydrate in plant-based foods, helps lower cholesterol and regulates blood sugar levels. Dietary fiber intake has demonstrated various benefits to gastrointestinal and cardiovascular health, including a lower risk of heart disease, hypertension, diabetes, obesity, and strokes; PUFA has similar benefits. Vitamin E is a powerful antioxidant, protecting cells from oxidative damage and strengthens the immune response, which is particularly beneficial for older adults, as immune function tends to decline with age. Meanwhile, folate is essential for DNA synthesis and cell growth, while magnesium aids in muscle function, energy production, and bone health, promoting overall well-being.
On the other hand, vegetarian diets often lack EPA/DHA (omega-3 fatty acids), vitamin B12, D, iodine, iron, zinc, and calcium. Studies have found that people with plant-based diets had higher rates of bone turnover markers (BTMs). These biochemical indicators reflect bone formation rates and resorption in our bodies. The significant presence of these indicators is associated with various bone metabolic disorders and even osteoporosis, characterized by weak bones, where bone is broken down faster than formed. This results in decreased bone density and an overall increased risk of fractures.
Ultimately, a well-rounded diet consisting of various foods, from red and white meat to seafood, vegetables, fruit, and grain, is essential. Despite its multiple benefits, too much meat may be just as problematic as, if not more, than no meat. Recent food trends based around “bulking” and high protein volumes may do more harm to the average consumer than anything else. For example, recipes encouraging the consumption of ground beef and egg whites or pancakes are advertised to be “packed” with protein. They may encourage people interested in growing their muscles or becoming stronger to neglect a more balanced diet, which ultimately leads to more health concerns in the long term. With these eating habits, we can benefit from both sources by eating a balanced meat- and vegetable-based diet.
Citations:
Rondanelli, Mariangela et al. “Nutrition, Physical Activity, and Dietary Supplementation to
Prevent Bone Mineral Density Loss: A Food Pyramid.” Nutrients vol. 14,1 74. 24 Dec.
2021, doi:10.3390/nu14010074
Neufingerl, Nicole, and Ans Eilander. “Nutrient Intake and Status in Adults Consuming
Plant-Based Diets Compared to Meat-Eaters: A Systematic Review.” Nutrients vol. 14,1
29. 23 Dec. 2021, doi:10.3390/nu14010029
Dayib, Miski et al. “Dietary fibers reduce obesity-related disorders: mechanisms of action.”
Current opinion in clinical nutrition and metabolic care vol. 23,6 (2020): 445-450.
doi:10.1097/MCO.0000000000000696
Gill, Samantha K et al. “Dietary fibre in gastrointestinal health and disease.” Nature reviews.
Gastroenterology & hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4
Comentarios