Protein. Meat provides complete, high-quality protein (roughly 7 grams perounce). While most Americans consume enough protein; however several myths about high-protein consumption exist. For example, some believe that the body can only absorb about 40 grams of protein at once. While it is true that the effectiveness of a single dose of protein levels off around 30-40 grams, this does not mean the body cannot utilize more than 40 grams or that it will automatically convert to fat. Nor will a high-protein diet wreck your kidneys or leach calcium from the bones. Unless you have a preexisting condition (such as high blood pressure, diabetes or kidney disease) and your fluid intake is adequate, a high-protein diet will not overstress the kidneys. And it’s actually an overconsumption of phosphorus (such as phosphoric acid in colas), not protein, that has the greatest negative impact on bone health.
Iron. Unlike protein, iron is deemed an under-consumed nutrient and iron deficiency is considered a public health concern for adolescent, premenopausal and pregnant women. Meat, especially red meat, contains ample amounts of heme iron, which has a very high biological value, meaning it is well absorbed. Iron from non-animal sources (non-heme) has a lower biological value.
Vitamin B-12. Vitamin B12 is only available from animal sources and plays an important role in digestion (stomach acid) and energy production. People who do not eat meat, dairy or eggs must supplement their diets with B12.
Lipid Profile and Cardiovascular Health. The research now suggests that low-carbohydrate diets are equally effective as low-fat diets at reducing weight and improving cardiovascular risk factors. Low-carbohydrate meal plans typically replace starches, grains and fruits with meats and healthy fats. Thus, when replaced with the correct proteins and fats, a high-meat diet can be heart healthy.
While meat does contain cholesterol (as all animal products do), the newest Dietary Guidelines has removed the cap on cholesterol consumption. Research suggests that dietary cholesterol has very little effect on blood cholesterol.
It is also worth noting that a recent extensive review of the scientific literature concluded that the body treats saturated fats from processed meats and unprocessed meats differently. That is, a small steak from the local butcher and a few slices of deli meat (laden with nitrates and other preservatives) may each contain 5 grams of saturated fat, but the latter will have a greater, negative impact on our health.
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