Red meat isn’t the only source of dietary protein

As a professor of biochemistry, I’ve always been puzzled by the equation of red meat with dietary protein. Setting aside the fact that fish, crab, shrimp and lobster are as rich in protein as red meat and poultry, what do people think plants are made of? There’s protein in nuts, fruits and vegetables, too.

“Meat is indeed packed with protein, but it comes with some well-established health drawbacks.

“Saturated fat we’ve known about for decades,” said Dr. Sarah C. Hull, a cardiologist at Yale Medicine. It’s common in red meat and contributes to increasing LDL cholesterol levels, hardening the blood vessels and, in turn, raising the risk of heart attack or stroke.

“Moreover, “all mammalian meat tends to be very inflammatory,” said Hull, who studies the diet-related risks of heart disease and cancer. “More recently we’ve come to understand that the many pro-inflammatory compounds found in red meat” can have other downsides, she said, including “deleterious interactions with the gut microbiome.” Studies have also linked the risks of certain cancers and Type 2 diabetes to heme iron, a form of the mineral that’s found only in animal tissue and is more easily absorbed than the iron in plants.”

*snip*

“Instead of leaning into red meat*, Hennessy encourages eating more plant- and seafood-based protein, adding that these sources are where Americans tend to be lacking. Many nuts, legumes, whole grains and fish are not only protein-rich, they contain nutrients that steaks and pork chops don’t.

“Hull said that many common plant-based proteins are particularly high in fiber, which 95% of Americans don’t get enough of, and they’re generally associated with better overall health outcomes than animal proteins. Her research suggests that increased consumption of certain plant-derived nutrients may help counter some negative effects of red meat and ultra-processed foods.”

While protein can be sourced from a variety of non-animal sources, Vitamin B12 is the most prominent essential nutrient that occurs naturally *only* in animal-derived foods (meat, fish, dairy, eggs). It is critical for nerve function, DNA synthesis, and red blood cell formation. But even strict vegetarians/vegans get sufficient B12 from insect parts that contaminate many foods such as flour. 

So rather than letting The Meat Institute con you into giving up your hard-earned dollars for ever-more-costly beef, your health and your wallet will feel better when you substitute fish and plant-derived manus.

*and, yes, pork is red meat too

https://www.nbcnews.com/health/health-news/americans-are-eating-meat-industrys-health-claims-rcna267122