Why Is Meat Important in Our Diet?

Eat meat and always go for a well-balanced diet.

Meat has long been a staple of the Australian diet with it being a vital piece of our food culture and tradition. In fact, we’re among the world’s top meat-eating countries, with an average of 95 kgs of meat consumed per capita each year.

With people becoming more and more health-conscious over the past few years, there has been some debate about the health benefits of eating meat. While statistics show that our zest for meat is alive and well, it’s important to explore the nutritional value of meat and why it truly is an essential part of a healthy diet.

Why is meat good for you?

Meat is packed with important nutrients that your body needs to function at its peak. But not all meats are created equal when it comes to nutrition. Apart from the type of meat, you also need to consider the specific cut of meat. Pork loin and beef sirloin, for example, are lean cuts, making them a wonderful addition to your diet.

Red meat and white meat

Meat can be classified as either white meat or red meat, depending on the type of animal it comes from. White meat is typically found in poultry, such as chicken and turkey, while red meat is found in beef, pork, lamb and other mammals.

While white meats are considered healthier than red meat, the latter is also an excellent source of essential nutrients.

Here some of the key nutritional benefits that you might expect to find in various meats:

Protein – Meat is an excellent source of protein, an essential macronutrient that supports building and repairing muscle tissue. We’re talking high-quality protein containing all the essential amino acids you need to maintain optimal health.
Protein is also important for maintaining strength and muscle mass, making meat an ideal food option for people who engage in a lot of physical activities.
Omega-3 fatty acids – Omega 3s are essential fats that the body cannot produce and therefore must be obtained from food. They’ve been associated with several health benefits including reduced inflammation, improved brain function and reduced risk of heart disease. Meat, especially fish and grass-fed red meat, is a good source of omega-3 fatty acids.
Vitamins and minerals – Meat offers a surplus of vitamins and minerals. Beef, for example, is rich in iron, which is important for the production of haemoglobin in red blood cells. It also contains Vitamin B6, which is necessary for brain development and function.

Want your beef on the bone? Try this rib sirloin from grain-fed cattle.

The positive effects of protein to our health

Meat is an important source of nutrients that can provide many positive benefits to our health. With its generous nutritional value, it plays a significant role in nurturing our mind and body.

Promotes muscle growth and strength

With its high protein content, meat helps repair muscle damage and supports muscle growth and strength. The Australian Dietary Guidelines point to a maximum of about seven serves of lean red meat per week. To maximise your intake of quality protein, combine lean meat with fish, eggs, beans, legumes, nuts and seeds.

Supports brain function

Meat is a good source of tyrosine, a natural amino acid and precursor to dopamine, which is responsible for transmitting messages between the nerve cells in your brain and the rest of your body.

Fatty fish and meat from grass-fed animals contain high levels of omega-3 fatty acids which are essential for brain development and function through every stage of our life. Furthermore, meat is rich in Vitamin B12, choline and zinc, which all play significant roles in brain health.

Vitamin B12 is necessary for the formation of myelin, a protective coating around nerves that is also critical for their functioning.
Choline is a nutrient that helps your brain and central nervous system regulate your mood and memory.
Zinc helps manage dopamine. Whenever you feel satisfied or motivated, you likely have plenty of dopamine in your brain.

Supports bone health

Meat contains several nutrients that are important for maintaining healthy bones. Apart from protein, it also contains calcium, vitamin D, phosphorus and magnesium.

Protein is a vital component of bone tissue and helps to build and repair bones.
Calcium provides the framework for bones and teeth while also playing a crucial role in muscle and nerve function.
Vitamin D plays a crucial role in bone health by regulating calcium absorption in the body. Without adequate vitamin D levels, calcium cannot be properly absorbed and utilised by the bones, which can lead to weakened bones and an increased risk of fractures.
Phosphorus is another mineral that works in conjunction with calcium to build and maintain strong bones.
Magnesium helps regulate calcium levels in the body and supports the formation of new bone tissue.

Supports weight management

Protein is known to be more satiating than carbohydrates or fats, and may help to increase the number of calories burned throughout the day by boosting the metabolic rate. Lean meats, such as chicken and turkey breast, are relatively low in calories compared to other protein sources, and thus can be a good option if you want to better manage your weight.

In addition, some studies suggest that consuming a higher protein diet may lead to increased fat loss and improved body composition compared to diets lower in protein.

Understanding the satiating effects of meat

The satiating effects of meat are due to its high protein content, which triggers the release of hormones that signal fullness to the brain. It has been known to stimulate the release of satiety hormones, such as cholecystokinin, which promote feelings of fullness and curb appetite.

Protein is more satiating than carbohydrates, meaning it can help you feel fuller for longer and reduce your overall calorie intake.

It’s worth noting that some meats can be high in calories and saturated fat, so it’s important to choose lean cuts and consume them in moderation (as with any food) as part of a balanced diet. It’s also wise to limit your processed meat consumption as this has been linked to various health risks.

If you really like sausages, make sure they’re made of the highest-quality meat. Try these beef sausages from the highly respected Andrews Meats.

Cooking meat safely

Can different cooking methods affect how healthy the meat is?

While some cooking methods have been associated with potential health drawbacks, there are ways to reduce the risk. One way is to choose a cooking method that involves lower temperatures and less direct exposure to flames.

For example, baking, boiling and slow cooking can all be effective methods for reducing exposure to unwanted chemicals. Marinades have also been shown to reduce the formation of such chemicals, so you might want to marinate your meat before cooking.

The Andrews Meat Selection Box is a true meat lover’s favourite.

Cutting down on fat when cooking meat

It’s possible to reduce fat before and during preparation. Here are a few ways to do it:

Choose lean cuts of meat – Lean cuts of meat have less fat and fewer calories than their fatty counterparts. Examples of lean cuts of meat include skinless chicken breast and the leaner cuts of beef like sirloin and tenderloin.
Trim visible fat – Before cooking, trim any visible fat from the meat. This can reduce the fat content of the meat significantly.
Use a cooking method that doesn’t require added fat – Instead of pan-frying or deep-frying meat, try grilling, broiling, roasting or baking when you cook meat. These methods don’t require added fat, and they can help reduce the fat content of the meat.

Cooking to perfection!

Cook your meat all the way through to prevent harmful bacteria that can cause food poisoning. With thoroughly cooked meat, you’ll ensure there won’t be any pink or red meat left inside, whether it’s sausages, kebabs, rolled joints of meat and other meat products.

Moreover, you don’t want to reheat meat more than once, as this may also lead to food poisoning.

Use a non-stick pan and cooking spray – If you need to use a small amount of fat to cook your meat, use a non-stick pan and/or cooking spray to reduce the amount of fat required.
Drain off excess fat – If you’re cooking ground meat, such as ground beef or turkey, drain off any excess fat after cooking. You can do this by using a slotted spoon to remove the meat from the pan or by pouring the meat into a colander and letting the fat drain off.

Final thoughts

Can meat form part of a healthy diet? It certainly can! Both white and red meat are important in our diet and can have a tonne of positive effects on our health. So, why not elevate your dining experience by incorporating your choice of high-quality beef, pork, fish, poultry or lamb from Manettas Seafood Market? Indulge in the finest meats while supporting your health and savouring every delectable bite.