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Some say eating meat is very harmful to health, while others say humans should eat meat like cavemen. What is true and what is not? We dive into positive and negative health effects of eating meat.*
* We do not address other aspects of eating meat such as environmental, economic or ethical aspects.
Average meat intake
Mean intakes of total meat in Europe range from 40 to 160 grams per day in children and teenagers, and from 75 to 233 grams per day in adults. The average Dutch adult eats 76 kg of meat per year. Mean intakes of red and processed meat in adults are higher than the upper limits recommended by World Cancer Research Fund (500 grams per week). Intakes currently range from 30 to 76 grams per day.[1]
The total per capita consumption of meat and meat products in the Netherlands in 2022 was 75.0 kg (based on carcass weight). Since 2019, meat consumption is declining, one possible explanation is inflation affecting meat prices.[2] About half of Dutch adult population call themselves flexitarians; they don’t eat meat with their main meal at least three times a week. The number of vegetarians is stable, at just under five percent of the Dutch adult population.[3]
Adviced daily intake
There is a lot of debate on daily protein intake (Is prontein a necessity?). The exact requirement depends on body weight, age and circumstances. Also, the requirement varies from person to person (The 30 grams of protein myth). Some people have more muscle tissue than others. Furthermore, some people utilize more amino acids from protein in food than others.
The advice of the Dutch Health Council is that 10 to 30% of the daily total caloric intake should consist of protein. The Recommended Dietary Allowance of protein for a healthy adult with no to minimal physical activity is 0.8 g protein per kg body weight per day. More physical activity requires a higher intake of protein. Also, elderly, athletes, and women who are pregnant or breast- feeding need a higher intake, as well a people with certain health conditions. For vegetarians and vegans, the needed amount of proteins is respectively 20 and 30 percent higher. In The Netherlands, the average daily consumption of protein is 109 grams, of which about 40 percent is vegetable. [4]
Eat like your ancestors
Research shows our ancestors, hunter- gatherers, started eating meat millions of years ago. One suggested explanation for adding meat to the diet is that meat is a calorie- dense resource with essential amino- acids (protein building the body cannot product by itself) and micronutrients. Meat offered lots of energy and nutrients needed for brain growth and for an increase in body size and therefor contributed to the development of mankind.[5]
Paleo diet
Paleo-diet, or Cavemen diet, promotes eating meat. It claims that chronic diseases such as cardiovascular disease, cancer, obesity and type 2 diabetes can be prevented by eating like our ancestors, since they ate lots of meat and did not suffer from chronic diseases. According to Paleo- diet our DNA has not changed since ancient history and we should eat accordingly. [6] This is not quite correct, and research shows Paleo diets are associated with preliminary death. (Paleo kills ya)
Caveman ate more plants than meat
Research shows our ancestors got around 30 percent of their annual calories from meat. Most of the year animals were not abundant or easy to catch. Our ancestors ate mostly plant foods and at least 100.000 years ago also starchy products such as grains. It was not just adding meat to the diet that contributed to the development of mankind.[7]
Our DNA developed
Furthermore, human DNA did develop and change over the thousands of years especially since the invention of agriculture, and it still does. Human DNA today is not the same as it was thousands of years ago, and how our body responds to food today also depends on who our ancestors were.
One example of the development and change in DNA over the years is lactose intolerance: Until cattle began being domesticated thousands of years ago, because weaned children no longer needed to digest milk they stopped making the enzyme lactase required to digest milk. At some point in history some populations, for example in Europe, started herding cattle and had great advantage in being able to digest milk as a source of energy. As a result, they became more lactose tolerant. Other populations, for example in China, were not dependent on cattle and remained lactose intolerant. This distinction between populations often still applies today.
Another example is the human ability to extract sugars from starchy foods. Populations that traditionally ate more starchy food, such as in Africa, have different genes than meat- eating populations such as in Siberia, and are better able to digest starch.[8]
Western lifestyle caused health problems
Research suggests health problems arise when populations change their traditional diets and active lifestyle for a Western diet and sedentary lifestyle. Examples are the Maya’s in Central America who were unknown with type 2 diabetes until the 1950’s when they adopted a Western diet; and Siberian nomads who mainly ate meat and were unknown with cardiovascular disease, overweight, hypertension and type 2 diabetes until they adopted a Western-type diet after the fall of the Sovjet Union.[9]
Eat like your ancestors
Research shows that if your ancestors were adapted to a mainly plant- based diet (not from Siberia) and you do not have an extremely active lifestyle, it might be the healthiest option to limit the intake of meat, especially red meat.[10]
Health benefits of eating meat
Research shows that the risk of disability and death depends on the composition of a diet. Diets low in whole grains are the most significant dietary risk factor for disability and deaths. The other top five rankings are diets low in fruits, vegetables, nuts, and seeds, and diets high in sodium. High consumption of red meat, processed meat, and sugar-sweetened beverages as well as foods with high levels of trans fats were ranked lower as dietary risks for increased death and disability. This suggest that not eating healthy foods is more detrimental to health status than eating unhealthy foods.[11]
Valuable nutrients
Eating meat has known health benefits. Meat contains valuable substances for the functioning of the human body, as a source of energy, for cell division and for building bones and muscles. Useful substances in meat include proteins, vitamins B1, B6 and B12 and iron and zinc. It is not yet known, whether vegetable protein is just as healthy as animal protein. Protein is an important building material for the muscles. Vegetable protein is made up of different amino acids than those in animal products. Anno 2024, it is being investigated what eating exclusively vegetable proteins means for muscle mass and muscle quality.[12]
Life expectancy
Research shows eating meat positively correlates with life expectancy. Countries with a greater meat intake have greater life expectancy and lower child mortality. The underlying reasons may be that meat provides energy and complete nutrients to human body. The complete nutritional profile of meat and human adaptation to meat eating have enabled humans to gain many physical benefits from eating meat, including greater lifeexpectancy. [13]
And more benefits
Research also shows low intake of protein from dairy and meat sources during late pregnancy seems to be associated with low birth weights. Furthermore, elderly benefit from consuming animal sources of protein because it results in greater muscle mass compared to subjects on a lacto-ovo-vegetarian diet. And, high animal protein diets have also been shown to cause a significantly greater net protein synthesis (more muscle build), than a high vegetable protein diet. [14]
Unprocessed meat
It seems consuming unprocessed meat regularly can reduce the risk of early death and can increase human longevity. This implies saturated fat in meat may be cardio protective, as well as, that meat contains many vitamins and the essential amino acids for human health and well-being. Meat contains high protein with all the essential amino acids, and is a good source of minerals (iron, phosphorus, selenium and zinc) and vitamins (B12, B, K, choline, niacin, riboflavin). Simply put: a human animal consuming a body of another animal gets practically all constituent compounds of its own body.[15]
Red and processed meat
Consuming red and processed meat* on the other hand, seems to have negative health effects, such as an increased risk of cancer, cardiovascular disease, obesity and diabetes. Studies showed the consumption of processed meat was associated with small increases in the risk of cancer. Every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18%. Studies also suggest that the risk of colorectal cancer could increase by 17% for every 100 gram portion of red meat eaten daily.[16] (Cancer and red meat).
Research shows that total meat consumption, in general, benefits people health, which leads to greater longevity, and that total meat consumption may offset the detrimental effect of red meat on people’s health.[18]
*Red meat refers to all mammalian muscle meat, including, beef, veal, pork, lamb, mutton, horse, and goat. Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation.[17]
Health risks of eating meat
Research shows animal- based protein appears to be an important source of protein for humans from infancy until mature adulthood. However, there are potential health risks of a diet with mostly animal based protein.
Research shows a high intake of red meat and processed meat increases the risk of cardiovascular disease, cancer, bone health issues and physiological system disease such as renal dysfunction. A higher intake of red meat and processed meat is associated with a 2-fold increased risk of all-cause mortality. This is not only because of the saturated fat and cholesterol in meat, but also because red meat contains L- carnitine which seems to increase the risk of arteriosclerosis, and sugar in red meat can cause inflammation that could lead to cancer. [19]
For example: Study shows some athletes tend to develop cardiovascular disease earlier than sedentary people, partly due to the intake of supplementary energy provided (even in part) by animal products combined with the absence of plant antioxidants and fibers.[20]
Meat alternatives
Meat in moderation
Animal-based sources of protein have traditionally been part of nutritional and cultural habits. These sources are often easily available and digestible. Although red meat and processed meat have been associated with negative health outcomes, meat eating people are often determined to maintain omnivores, or at least to some degree, due to their values and preferences. Food based dietary guidelines for most countries recommend eating a moderate amount of meat with limited intake of red and processed meat, and advice eating a mix of both animal- and plant- based protein. [21]
Plant- based options
Research shows an increased intake of whole grains, vegetables, fruits, nuts and fish decreases the risk over all-cause mortality. Optimal consumption of risk-decreasing foods results in a56% reduction of all-cause mortality, whereas consumption of risk-increasing foods such as red and propcessed meat is associated with a 2-fold increased risk of all-cause mortality as already mentioned [23]
Plant- based proteins, when combined to provide for all of the essential amino acids, can provide an alternative source for protein, nutrients and fibers, while reducing the intake of saturated fat and cholesterol. One example is soy. This is a plant- based complete protein that contains all essential amino- acids. Possible health benefits of soy are healthy cholesterol levels, low blood pressure, lower risk of cancer and improved osteoporosis in women.[24]
Some researchers claim the identified health benefits of plant- based alternatives are only perceived benefits: The correlation between vegetarianism and high life expectancy may not necessarily depend on their diets, but rather on the lifestyles that vegetarians maintain. Vegetarians tend to have an overall healthier lifestyle patterns than other people and are not representative of the general population. Vegetarians maintain a good health by taking supplements; or they did not miss out on meat during the first years of childhood which is the period of critical growth and development; or they still eat lots of dairy products that contain the same animal-based proteins and minerals.[22]
Concluding
The evidence on the health benefits and risks of eating meat is present, and so is the evidence on the health benefits of a diet with plant- based protein sources. Technological development over the years have worked to our disadvantage with the development of ultra- processed foods as part of a Western diet and lifestyle (How artificial is your food?), leading to lifestyle related chronic diseases. On the other hand, Technological development also created opportunities for the development of full- fledged meat alternatives that can be nutritionally adequate during all stages of life.[25] (Practical tips for vegan athletes)
To what extent a person eats meat will depend on a variety of different factors. In any case, evidence shows that both eating unprocessed meat in moderate amounts, and plant-based alternatives can be good choices from a health perspective (Vegetarian food choices).
Create your own health!©
References
[1] CockingC, Walton J, Kehoe L, Cashman KD, Flynn A. The role of meat in the Europeandiet: current state of knowledge on dietary recommendations, intakes andcontribution to energy and nutrient intakes and status. Nutr Res Rev. 2020Dec;33(2):181-189. doi: 10.1017/S0954422419000295. Epub 2020 Jan 10. PMID:31918784.
[2] WUR.nl. Meat report 2023. Meatconsumption has dropped further in 2022.Retrieved March 2024.
[3] WUR.nl. Dossier.Meat consumption. RetrievedMarch 2024.
[4] Voedingscentrum.nlEncyclopedie. Eiwitten. Retrieved in March 2024.; Wu G. Dietary protein intakeand human health. Food Funct. 2016 Mar;7(3):1251-65. doi:10.1039/c5fo01530h. PMID:26797090.; WUR.nl. Meat report 2023. Meat consumption has dropped further in 2022.RetrievedMarch 2024.; WUR.nl. Meat report 2023. Meat consumption has dropped further in 2022.RetrievedMarch 2024.
[5] Nature.com.Knowledge. Library. Evidence for eating meat by early humans. Retrieved in March2024.
[6] NationalGeographic.com. Foodfeatures. Evolution of diet. Retrieved in March 2024.
[7] Idem
[8] Idem
[9] Idem
[10] Idem
[11] Fanzo,Jessica & Davis, Claire. (2019). Can Diets Be Healthy, Sustainable, andEquitable?. Current Obesity Reports. 8. 10.1007/s13679-019-00362-0.
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[14] You W,Henneberg R, Saniotis A, Ge Y, Henneberg M. Total Meat Intake is Associatedwith Life Expectancy: A Cross-Sectional Data Analysis of 175 ContemporaryPopulations. Int J Gen Med. 2022 Feb 22;15:1833-1851. doi:10.2147/IJGM.S333004. PMID: 35228814; PMCID: PMC8881926.; Hoffman JR, Falvo MJ.Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID:24482589; PMCID: PMC3905294.
[15] You W,Henneberg R, Saniotis A, Ge Y, Henneberg M. Total Meat Intake is Associatedwith Life Expectancy: A Cross-Sectional Data Analysis of 175 ContemporaryPopulations. Int J Gen Med. 2022 Feb 22;15:1833-1851. doi:10.2147/IJGM.S333004. PMID: 35228814; PMCID: PMC8881926.
[16] WHO.int. Cancercarcinogenicity of the consumption of red meat and processed meat. Newsroom. Retrievedin March 2024.; You W, Henneberg R, Saniotis A, Ge Y, Henneberg M. Total MeatIntake is Associated with Life Expectancy: A Cross-Sectional Data Analysis of175 Contemporary Populations. Int J Gen Med. 2022 Feb22;15:1833-1851. doi: 10.2147/IJGM.S333004. PMID: 35228814; PMCID: PMC8881926.
[17] WHO.int. Cancercarcinogenicity of the consumption of red meat and processed meat. Newsroom. Retrievedin March 2024
[18] Idem
[19] HoffmanJR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.; National Geographic.com.Foodfeatures. Evolution of diet. Retrieved in March 2024.
[20] BaroniL, Pelosi E, Giampieri F, Battino M. The VegPlate for Sports: A Plant-BasedFood Guide for Athletes. Nutrients. 2023 Apr 3;15(7):1746. doi:10.3390/nu15071746. PMID: 37049586; PMCID: PMC10097385.
[21] Cocking C, Walton J, Kehoe L,Cashman KD, Flynn A. The role of meat in the European diet: current state ofknowledge on dietary recommendations, intakes and contribution to energy andnutrient intakes and status. Nutr Res Rev. 2020Dec;33(2):181-189. doi: 10.1017/S0954422419000295. Epub 2020 Jan 10. PMID:31918784.Gezondheidsraad.nl.Gezonde eiwittransitie. Retrieved in March 2024.; WHO.int. Cancer carcinogenicity of the consumption of red meatand processed meat. Newsroom. Retrieved in March 2024.; You W, Henneberg R, Saniotis A, Ge Y,Henneberg M. Total Meat Intake is Associated with Life Expectancy: ACross-Sectional Data Analysis of 175 Contemporary Populations. Int J GenMed. 2022 Feb 22;15:1833-1851. doi: 10.2147/IJGM.S333004. PMID: 35228814; PMCID: PMC8881926.
[22] Idem
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[24] HoffmanJR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
[25] You W,Henneberg R, Saniotis A, Ge Y, Henneberg M. Total Meat Intake is Associatedwith Life Expectancy: A Cross-Sectional Data Analysis of 175 ContemporaryPopulations. Int J Gen Med. 2022 Feb 22;15:1833-1851. doi:10.2147/IJGM.S333004. PMID: 35228814; PMCID: PMC8881926.
