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Science says yes. Time to dig in!
Striking the right balance
A diverse diet consisting of grains, vegetables, fruits, eggs, meat, fish, dairy, and oils provides the necessary energy to keep the body active and healthy. According to the World Health Organization (WHO), variety in food intake is crucial for preventing nutritional deficiencies and chronic diseases.
A 2022 study published in Frontiers in Nutrition (Reaching and maintaining higher dietary diversity is associated with decreased risk of all-cause mortality: A longitudinal study from the China Health and Nutritional Survey) revealed that a higher dietary diversity is linked to lower mortality rates. Another study this year (The effects of dietary diversity on health status among the older adults: an empirical study from China), found that seniors with more varied diets tend to maintain better health, preserving essential skills and capacities.
What is red meat?
Though cattle often take the spotlight, red meat also includes lamb, goat, venison, and pork. The key is the presence of myoglobin, a protein that gives the muscle tissue its distinct color.
Millennia of meat consumption
About 10,000 years ago, with the domestication of animals like cattle, sheep, goats, pigs, and chickens, meat became a more consistent part of the human diet. “Red meat has been an essential part of the human diet for millennia, offering high-quality protein, micronutrients, and essential fatty acids,” notes a recent review in Animal (Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein).
Adding, not subtracting
Historically, humans have expanded their diets rather than restricting them. While it’s hard to precisely reconstruct ancestral human diets, we know they were varied (To Follow the Real Early Human Diet, Eat Everything), similar to those of modern hunter-gatherers – these populations show lower rates of chronic diseases compared to people on more industrialized diets.
Pure strength
Meat is one of the main suppliers of high-quality protein to the human body and considered a complete source of the nutrient – meaning that it contains all the essential amino acids. Proteins are necessary components for the growth, construction and repair of tissues, and part of the constitution of all cells. They also are part of the immune system’s antibodies and actively participate in various metabolic processes. Another advantage: the digestibility of meat protein is higher than that of beans and wheat. Cooked meat contains up to 36 grams of protein in 100 grams of raw meat
(Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein).
Other important nutrients
According to the Brazilian Dietary Guidelines, meat offers a long list of nutrients, including iron (for memory and oxygenation), zinc (for immune function and healing), selenium (a potent antioxidant), omega-3 fatty acids (for cardiovascular health), and vitamin B12 (crucial for neurological, vascular, immune, and inflammatory processes). Notably, studies indicate that ruminant meats contain higher concentrations of vitamin B12 than pork or poultry, and red meat is a more efficient source of iron and zinc compared to plants. For instance, 100 grams of beef contains about 2.6 micrograms of vitamin B12. This demonstrates that a human being would not be able to get the same amount of vitamin B12 present in beef just by consuming the vegetable (McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021).
Benefits
Given meat’s nutritional profile, science supports its moderate consumption, with Brazil’s Ministry of Health recommending up to 500 grams per week (cooked). A diet with adequate protein intake, for example, is associated with improved muscle strength and physical function (Preserving Healthy Muscle during Weight Loss). It is also positively correlated with life expectancy (Total Meat Intake is Associated with Life Expectancy: A Cross-Sectional Data Analysis of 175 Contemporary Populations). In children, a study carried out in the USA (Early Life Beef Consumption Patterns Are Related to Cognitive Outcomes at 1-5 Years of Age: An Exploratory Study) confirmed the role of beef as an important food for cognitive development.
The impact of excluding red meat from the diet
Reducing or eliminating meat from your diet can have significant impacts. A recent study (Nutritional Effects of Removing a Serving of Meat or Poultry from Healthy Dietary Patterns–A Dietary Modeling Study) shows that removing an 85g serving of meat or poultry from a balanced diet can result in more than 10% decreases in essential nutrients like protein, iron, phosphorus, potassium, zinc, selenium, thiamine, riboflavin, niacin, vitamin B6, vitamin B12, and choline, as well as cholesterol and sodium. According to the book Sacred Cow, vitamin B12 deficiencies can lead to neurological disorders and anemia, while iron deficiencies are also linked to anemia. The authors suggest that lean meat consumption, within a balanced diet, may reduce certain cancer risks.
No ultra-processed!
When it comes to food processing, they can be classified into three categories: ultra-processed, which involves multiple manufacturing steps and the use of various ingredients, many of which are industrially derived, such as soft drinks, filled cookies, packaged snacks, and instant noodles; processed, which includes products that have undergone the addition of salt or sugar to raw or minimally processed foods, such as canned vegetables, fruit preserves, cheeses, and breads; and unprocessed, which refers to foods obtained directly from plants or animals and purchased for consumption without any alteration, such as leafy greens, fruits, eggs, and milk. It is worth noting that meat is not a feared ultra-processed product. In fact, it is minimally processed. In a 2022 study, American researchers (Health effects associated with consumption of unprocessed red meat: a Burden of Proof study) claimed to have found weak evidence of an association between unprocessed red meat consumption and health complications like colorectal cancer, breast cancer, type 2 diabetes, and ischemic heart disease.
Pasture matters
Animal feed impacts the fat content and fatty acid composition of red meat. Grass-fed cattle produce leaner meat with more omega-3s (Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein). Beyond health, this type of production exemplifies regenerative agriculture, focusing on sustainable practices that benefit the environment. It emphasizes soil conservation, animal welfare, and integrating pastures with native vegetation, boosting biodiversity, and reducing greenhouse gas emissions. Minerva Foods also follows stringent traceability standards, ensuring environmental, labor, and land compliance, with geographic monitoring, production cycle mapping, social investments, and technical training.
Preparation tips
According to the Brazilian Dietary Guidelines, the best ways to cook fattier cuts are roasting, grilling, or sautéing, while lean cuts are great for stews. Use minimal oil and salt. Cooking methods also affect protein absorption—cooking meat at a lower temperature (55°C) for a short time (5 minutes) is better than higher temperatures (90°C) for extended periods. (Review: On-farm and processing factos affecting bovine carcass and meat quality).
Weight loss
Originally developed in the 1920s as a therapy for epilepsy, the ketogenic diet is now popular for weight loss. By drastically reducing carbs, the body seeks alternative energy sources – mainly fat, leading to increased fat consumption. This process also generates molecules that influence appetite-related hormones.
Sources: “A Movable Feast”, byScience says yes. Time to dig in!
Striking the right balance
A diverse diet consisting of grains, vegetables, fruits, eggs, meat, fish, dairy, and oils provides the necessary energy to keep the body active and healthy. According to the World Health Organization (WHO), variety in food intake is crucial for preventing nutritional deficiencies and chronic diseases.
A 2022 study published in Frontiers in Nutrition (Reaching and maintaining higher dietary diversity is associated with decreased risk of all-cause mortality: A longitudinal study from the China Health and Nutritional Survey) revealed that a higher dietary diversity is linked to lower mortality rates. Another study this year (The effects of dietary diversity on health status among the older adults: an empirical study from China), found that seniors with more varied diets tend to maintain better health, preserving essential skills and capacities.
What is red meat?
Though cattle often take the spotlight, red meat also includes lamb, goat, venison, and pork. The key is the presence of myoglobin, a protein that gives the muscle tissue its distinct color.
Millennia of meat consumption
About 10,000 years ago, with the domestication of animals like cattle, sheep, goats, pigs, and chickens, meat became a more consistent part of the human diet. “Red meat has been an essential part of the human diet for millennia, offering high-quality protein, micronutrients, and essential fatty acids,” notes a recent review in Animal (Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein).
Adding, not subtracting
Historically, humans have expanded their diets rather than restricting them. While it’s hard to precisely reconstruct ancestral human diets, we know they were varied (To Follow the Real Early Human Diet, Eat Everything), similar to those of modern hunter-gatherers – these populations show lower rates of chronic diseases compared to people on more industrialized diets.
Pure strength
Meat is one of the main suppliers of high-quality protein to the human body and considered a complete source of the nutrient – meaning that it contains all the essential amino acids. Proteins are necessary components for the growth, construction and repair of tissues, and part of the constitution of all cells. They also are part of the immune system’s antibodies and actively participate in various metabolic processes. Another advantage: the digestibility of meat protein is higher than that of beans and wheat. Cooked meat contains up to 36 grams of protein in 100 grams of raw meat
(Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein).
Other important nutrients
According to the Brazilian Dietary Guidelines, meat offers a long list of nutrients, including iron (for memory and oxygenation), zinc (for immune function and healing), selenium (a potent antioxidant), omega-3 fatty acids (for cardiovascular health), and vitamin B12 (crucial for neurological, vascular, immune, and inflammatory processes). Notably, studies indicate that ruminant meats contain higher concentrations of vitamin B12 than pork or poultry, and red meat is a more efficient source of iron and zinc compared to plants. For instance, 100 grams of beef contains about 2.6 micrograms of vitamin B12. This demonstrates that a human being would not be able to get the same amount of vitamin B12 present in beef just by consuming the vegetable (McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021).
Benefits
Given meat’s nutritional profile, science supports its moderate consumption, with Brazil’s Ministry of Health recommending up to 500 grams per week (cooked). A diet with adequate protein intake, for example, is associated with improved muscle strength and physical function (Preserving Healthy Muscle during Weight Loss). It is also positively correlated with life expectancy (Total Meat Intake is Associated with Life Expectancy: A Cross-Sectional Data Analysis of 175 Contemporary Populations). In children, a study carried out in the USA (Early Life Beef Consumption Patterns Are Related to Cognitive Outcomes at 1-5 Years of Age: An Exploratory Study) confirmed the role of beef as an important food for cognitive development.
The impact of excluding red meat from the diet
Reducing or eliminating meat from your diet can have significant impacts. A recent study (Nutritional Effects of Removing a Serving of Meat or Poultry from Healthy Dietary Patterns–A Dietary Modeling Study) shows that removing an 85g serving of meat or poultry from a balanced diet can result in more than 10% decreases in essential nutrients like protein, iron, phosphorus, potassium, zinc, selenium, thiamine, riboflavin, niacin, vitamin B6, vitamin B12, and choline, as well as cholesterol and sodium. According to the book Sacred Cow, vitamin B12 deficiencies can lead to neurological disorders and anemia, while iron deficiencies are also linked to anemia. The authors suggest that lean meat consumption, within a balanced diet, may reduce certain cancer risks.
No ultra-processed!
When it comes to food processing, they can be classified into three categories: ultra-processed, which involves multiple manufacturing steps and the use of various ingredients, many of which are industrially derived, such as soft drinks, filled cookies, packaged snacks, and instant noodles; processed, which includes products that have undergone the addition of salt or sugar to raw or minimally processed foods, such as canned vegetables, fruit preserves, cheeses, and breads; and unprocessed, which refers to foods obtained directly from plants or animals and purchased for consumption without any alteration, such as leafy greens, fruits, eggs, and milk. It is worth noting that meat is not a feared ultra-processed product. In fact, it is minimally processed. In a 2022 study, American researchers (Health effects associated with consumption of unprocessed red meat: a Burden of Proof study) claimed to have found weak evidence of an association between unprocessed red meat consumption and health complications like colorectal cancer, breast cancer, type 2 diabetes, and ischemic heart disease.
Pasture matters
Animal feed impacts the fat content and fatty acid composition of red meat. Grass-fed cattle produce leaner meat with more omega-3s (Animal board invited review: The contribution of red meat to adult nutrition and health beyond protein). Beyond health, this type of production exemplifies regenerative agriculture, focusing on sustainable practices that benefit the environment. It emphasizes soil conservation, animal welfare, and integrating pastures with native vegetation, boosting biodiversity, and reducing greenhouse gas emissions. Minerva Foods also follows stringent traceability standards, ensuring environmental, labor, and land compliance, with geographic monitoring, production cycle mapping, social investments, and technical training.
Preparation tips
According to the Brazilian Dietary Guidelines, the best ways to cook fattier cuts are roasting, grilling, or sautéing, while lean cuts are great for stews. Use minimal oil and salt. Cooking methods also affect protein absorption—cooking meat at a lower temperature (55°C) for a short time (5 minutes) is better than higher temperatures (90°C) for extended periods. (Review: On-farm and processing factos affecting bovine carcass and meat quality).
Weight loss
Originally developed in the 1920s as a therapy for epilepsy, the ketogenic diet is now popular for weight loss. By drastically reducing carbs, the body seeks alternative energy sources – mainly fat, leading to increased fat consumption. This process also generates molecules that influence appetite-related hormones.
Sources: “A Movable Feast”, by Kenneth F. Kiple, and “Sacred Cow”, by Diana Rodgers and Robb Wolf. Kenneth F. Kiple, and “Sacred Cow”, by Diana Rodgers and Robb Wolf.
