In an era of vegan diets, “detox” trends, and growing environmental awareness, meat is often at the center of debate. Is it the enemy of health, or an irreplaceable source of nutrients? The truth, as always, lies somewhere in between. A balanced approach is key to understanding what role meat should play in a healthy diet.

Benefits of meat consumption

Complete protein

Meat provides all the essential amino acids that our body needs to build muscles, hormones, and cells.

Hemic iron

Unlike plant iron, iron from meat is more easily absorbed by the body and is important for energy and brain function.

B vitamins, especially B12

Vital for the nervous system and red blood cell production.

ZINC

Helps the immune system and wound healing.

Dangers of excessive consumption

Increased risk of cardiovascular disease, especially from processed red meat (such as salami, bacon, sausages).

Environmental impact

The meat industry has a significant impact on pollution and global warming.

Increased chronic inflammation if consumed in large quantities and in the absence of fiber from plant sources.

Red meat, chicken or plant-based alternatives?

- Red meat (beef, lamb):

- Rich in iron and zinc.

- It should be consumed in moderation, especially in raw and healthily cooked form (not grilled or charred).

Chicken and white meat

- Contains less saturated fat.

- Causes less oxidative stress in the body.

- Be careful with the preparation method (avoid deep frying).

Plant-based alternatives (tofu, legumes, seitan)

- Zero cholesterol, rich in fiber and more environmentally sustainable.

- They do not always contain all amino acids and require smart food combinations.

How to consume meat wisely?

- Choose organic or humanely raised meat from controlled sources.

- Use leaner parts and prepare them in healthy ways: boiling, baking, steaming.

Build a balanced plate: half of your plate should be vegetables and whole grains.

Eat meat 2–3 times a week, not every day – and experiment with plant-based alternatives on the other days.

At the end of the day…
There’s no need to demonize meat, but there’s no need to abuse it either. It’s not about choosing between meat-eating and vegetarianism – it’s about cultivating a mindful relationship with food. Listen to your body, respect nature, and choose wisely.