Meat has been demonized for so long, with many people believing that it is the leading cause of chronic diseases such as heart disease, cancer, and diabetes. The same case with saturated fat from animals has been demonized for decades. There is a growing body of scientific evidence that suggests that this may not be the case.

Correlations, Not Causation

Many of the studies that have linked meat consumption to chronic diseases have been observational studies. This means that they have looked at patterns of diet and disease in large populations, but they cannot prove that one causes the other. It is possible that other factors, such as overall lifestyle and diet quality, may be playing a role. 

One case in point is the recent Harvard study that claims red meat is associated with Type 2 Diabetes. Two of the glaring flaws of this study that stood out to me: 

(1) The definition of red meat included sandwiches and lasagna

(2)  The red meat eater had a higher BMI and was more likely to smoke and less likely to exercise

I do not know why the study singled out red meat causes Type 2 diabetes. Could it be possible that what people are consuming with the meat is contributing to the cause, like the large fries and soda? Could it be other lifestyle factors like smoking and lack of exercise? It’s a very unscientific study in my view.

Some research on saturated fat is also questionable. Some studies have shown that saturated fat can raise cholesterol levels and increase the risk of heart disease. However, other studies have shown that saturated fat has no negative effect on heart health, and may even be beneficial.

One reason for the mixed results is that there are different types of saturated fat. Some types of saturated fat, such as the lauric acid found in coconut oil, may actually be beneficial for heart health.

Another reason for the mixed results is that saturated fat is often consumed in conjunction with other unhealthy foods, such as processed meats and sugary drinks. These foods may be the real drivers of heart disease risk, not saturated fat itself.

Here’s one study that shows how beneficial meat is, and even suggests that meat eating extends human life expectancy.

Diets That are Rich in Meat and Fats

The keto and carnivore communities have been gaining popularity in recent years, with many people reporting remarkable health benefits from following these diets. These diets are very low in carbohydrates and high in fat, and they often include a significant amount of meat. Many people who follow the keto and carnivore lifestyle claim to have reversed obesity and chronic conditions like diabetes, heart disease, and autoimmune illnesses. And they’ve achieved these without medication.

One of the reasons why these diets may be so effective is because of the high nutritional and bioavailable content of meat without the plant substances that people are sensitive or allergic to. It also promotes metabolic flexibility. This means that the body is able to switch between using glucose for energy and burning fat for energy, depending on what is available. This can be beneficial for overall health and weight loss.

The Nutritional Value of Meat

Meat is a nutrient-dense food that is packed with vitamins, minerals, and other essential nutrients, including protein, iron, zinc, vitamin B12, and creatine.

Nutrients in meat are generally more bioavailable than nutrients in plants. This means that the body is able to absorb and use more of the nutrients from meat.

Allergies and Sensitivities

Meat allergies are very rare, it’s almost non-existent. How many people have you met that have allergies to meat? I’ve heard of rare chicken allergies, but some argue that this is because of what the chicken is fed, with genetically modified ingredients, antibiotics and hormones.

Plant foods, on the other hand, are more likely to cause sensitivities and allergies. Some of the most common food allergies include peanut allergies, soy allergies, and gluten allergies. Some sensitivities may not be severe, or people may not notice that some of their health conditions like skin problems or digestive issues may be related to the intake of certain plant foods. 

Functional doctors often recommend an elimination diet to identify which foods are causing these symptoms. Once the offending foods are identified, they can be avoided to improve health.

Getting Complete Nutrition from a Plant-based Diet

It is possible to get most nutritional needs from vegetables, but it can be difficult. This is because vegetables are not as bioavailable as meat, which means the vitamins and minerals in vegetables are not easily absorbed by the body. Vegetables may also be lacking in certain essential nutrients, such as vitamin B12, creatine, and heme iron.

People who follow a vegan diet often need to take supplements to ensure that they are getting all of the nutrients that they need.

The Prevalence of Chronic Diseases

Despite the fact that meat is often demonized and plant foods are promoted by health experts and the food industry, the prevalence of chronic diseases is increasing around the globe. One recent report shows that 50% of American adults are obese, and 1 in 5 American children are obese. I will not be surprised if similar rates of obesity are found in many other countries.

This suggests that there may be more to the story than simply eating more plants and less meat. It is possible that other factors, such as the rise of processed foods and sugary drinks, are playing a role. 

Conclusion

From my personal experience, I firmly believe that a diet that is very low in sugar and carbohydrates and devoid of processed, packaged foods is the best way to have a healthy body and mind. I started slowly reducing sugar and carbohydrates from my diet four years ago, and since then I have lost 18 kilograms (now at a normal weight) and stopped taking maintenance medications because I no longer have hypertension.

The evidence on meat and fat is complex and evolving. It is clear to me that meat and fat can be part of a healthy diet, but in order for the mainstream to accept this, more independent studies that are not funded by food companies or entities that may have a biased agenda should be done.

Disclaimer: Please note that the content provided in this blog is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, exercise routine, or health practices.

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