Why eat meat? It’s a question I get asked a lot. Especially now with everyone talking about a plant-based diet, people are starting to think animal protein is bad for them. Let’s break down some of the questions and get some real answers!
First, a “plant-based” diet is not really a defined term. Some people think it means vegetarian or vegan food only, others think it means plant foods should be about 75% of your plate. I believe that plant-based is not the same as vegetarian or vegan, otherwise why wouldn’t we just use those terms. I do think your plate should be about 75% plant foods, preferably varied vegetables like leafy greens, and not many grains or beans, starchy vegetables or too many sweet fruits. If you see what I post on my Instagram, almost every food post shows a lot of plant foods. It’s what I eat and what works best for most people.
So, now that that’s out of the way, why eat meat?
The main argument for me is around the fact that your body needs protein. There’s no way around this, it’s a fact. Humans need between 0.8 and 2.7 grams per kilogram of lean body mass per day, depending on gender, age, and if you’re trying to build muscle mass or not. Keep in mind, “Recommended Daily Allowances” or “RDAs” are only the amount needed to avoid malnutrition. In general, I think for most people the number’s around 1.4-1.6g/kg if you’re not in a muscle building phase. Also, older people are able to use protein in food less efficiently, so they need higher amounts. You might be asking, “What about someone like me?” There’s some math here around body fat percentage, etc. we talk about in my coaching program, but we’ll leave it at that for now.
Can you get protein from plant foods? Sure you can. So, why eat meat?
There’s a concept called bioavailability that can’t be overlooked. Bioavailability means what your body can actually use out of what you eat. How much is really digestible? Animals that are herbivores often have bacteria in their digestive systems humans don’t have to release and digest plant proteins. So, plant proteins are generally less bioavailable for us than animal proteins.
There’s also the issue of the completeness of the protein, in which case animal protein surpasses plant protein in many cases. Proteins are made of amino acids, of which there are 20, 9 of which our bodies can’t make, so we have to get them from food. These are called essential amino acids. In order to get your protein needs completely met by plant protein, you have to do some creative combining. Rice and beans is a classic example of a plant-only combo from which you can get the amino acids your body needs.
But then, we get into the next concept, nutrient density. If you want to get your protein needs met with plant protein, unfortunately, even if you incorrectly assume bioavailability is equal, you need much more volume of plant protein to meet your needs. You could have a few ounces of steak, or cups of rice and beans. Even if you want the volume of rice and beans that implies, the calories you need to consume would be very high, likely leading to weight gain. This is because you get all the starchy, carby parts along with the protein when you’re going the rice and beans route. Animal proteins are much higher in the essential amino acids your body needs per (normal) serving.
Also, animal proteins contain other nutrients that are missing or minimal in plant foods. Vegetarians and vegans have a hard time getting important nutrients, especially B-12. Also difficult to get are enough creatine, carnitine, calcium (especially vegans), taurine, and zinc. While I’m not against supplementation, you want to get as much a possible of what you need from food.
Why eat meat if you can use protein powders, made from things like whey and pea protein? These products are OK to top you up “in a pinch” but these are highly processed products and do not contain the other nutrients and co-factors your body needs. The processing of these protein powders often uses solvents I’d prefer to avoid in the making of my food, and I bet you would too! So here I’d say “80/20 rule” applies. Try to meet your needs from food, but if you’re trying to gain muscle mass and need a little more than you can eat, a little supplemental protein powder from the cleanest source you can find is OK now and then, but not as a substitute for real food.
Why eat meat now that there’s imitation meat products our there like the “Beyond Burger” and “Impossible Burger?” These are “ultra processed” foods. We’re talking about very high temperature processing that can distort protein and fat molecules, artificial colors, unlabeled MSG, etc. They each have slightly different ingredients. But ingredients like GMO soy (hormone disrupting, RoundUp using) protein, pea protein (not as bad), canola and other seed oils we’re all better off avoiding. Do you really want a “fake” meat burger?
As far as the health effects of eating meat, I believe that if you stick with reasonable portion sizes, and eat the highest quality meat you can source, you’re really going to be fine. In my coaching we talk about portion size and strategy, without needing to weigh your food! I’m always ready to throw down on the science if you want to get into it, as you can see here. You can also check out this post for cheat sheets you can take to the store with you ranking meat quality.
Lastly, I totally respect people who are vegan or vegetarian for ethical or cultural preference. However, the strategies we use are different because we need to recognize the above issues. It’s a trade off you are making, and again, I respect your choice.
But for me, “Why eat meat?” For all the reasons above! And, I find it delicious and satisfying, and eat the most ethically raised meat I can find.
I wanted to keep this simple, but hit me up on Instagram or Twitter if you have questions! If you want to know more about eating to improve your body composition now and your healthspan in the future, hit the button below to schedule a Free Anti Aging Assessment.
Neither Deb Stewart nor any employee of Custom Healthspan LLC is a physician, psychologist, registered or licensed dietitian, certified nutritionist, physical therapist, or other healthcare professional and the scope of his or her consultation services does not include diagnosis, treatment, or cure of any psychological or physical condition, nor do the services replace the necessary services of licensed healthcare providers. None of the content presented constitutes medical or psychiatric advice, nor is it a substitute for treatment. The content on this website is for educational and informational purposes only. Clients should use their own judgement before applying any information herein to their own personal situation. Custom Healthspan LLC disclaims all liability as stated in the Terms and Conditions of Use and Service of this website. Visitors are encouraged to consult a physician before engaging in any Custom Healthspan LLC program or any constituent activity, especially if you suffer or believe you may suffer from a serious psychological or physiological condition or illness.
Copyright 2019 Custom Healthspan LLC
Recent Comments