Meat is an excellent good source of protein, vitamins and minerals. Its iron is used to develop healthy red blood cells, zinc helps with healing and keeping our immune system healthy, and vitamin B12 helps make red blood cells and is only found in foods from animals, such as meat and milk. Vegans are advised to take a vitamin B12 supplement because it's not found in plant foods.
Although meat contains many beneficial nutrients, it can also contain a lot of fat - mainly saturated fat - which can raise our cholesterol levels.
There is also convincing evidence that frequent consumption of red meat such as beef, pork and lamb and processed meats such as ham, bacon and canned meats increases the risk of developing some cancers.
Recommendations
Because of the links between cancer and high meat consumption, the World Cancer Research Fund recommends that we each eat no more than 500g (cooked weight) per week of red meat. As a rough guide, 500g of cooked red meat is around 700-750g of uncooked red meat.
Cutting down on fat in meat
- When you buy meat choose leaner cuts with little visible white on the flesh
- Removing the skin from chicken before cooking results in a lower fat content than if you leave the skin on
- Don't eat too many processed meat products such as pies, sausage rolls, sausages, salami, pâté and beefburgers, because these are generally high in hidden fats and often high in salt too
- When cooking use a small amount of vegetable oil instead of animal fat. Sometimes the fat from the meat is enough to cook the meat in, especially with sausages and burgers
- Grill or braise meat rather than frying or roasting, so the fat can run away from the meat, or roast the meat on a metal grill
Sustainability of meat
The world demand for meat is huge and it's having an impact on our environment. Evidence shows that the livestock sector is responsible for almost one-fifth of greenhouse gas emissions - more than the emissions from transport.
The climate and atmospheric changes caused by livestock, such as cattle, are mainly due to the gases they produce, which contribute to both greenhouse gases and acid rain. As our demand for meat increases the livestock industry contributes to deforestation to make way for more pastureland and crop fields for livestock feed.
Whilst the livestock industry can take measures to try and reduce the impact on the environment, as consumers, we can make a difference by simply reducing the amount of meat we eat.