Is meat healthy or unhealthy? This question is a recurring topic in both the professional and, especially, the popular press. I believe that this question cannot be answered simply with "yes or no," even though we constantly crave simple answers and clear recommendations.
Even though vegetarian and vegan diets receive significant media attention, the majority of the population in Germany still consumes meat. In 2024, average consumption was over 53 kg per capita. Only 7-8 million people in Germany follow a vegetarian diet and only about 1 million are vegan. Meat is therefore a significant factor in many respects.
Meat contains many important nutrients, such as high-quality protein, vitamin B12, zinc, selenium, and iron. In addition to essential amino acids, the high vitamin B12 content is particularly noteworthy, as it is difficult to obtain sufficient amounts without animal products or supplements. The iron in meat is predominantly heme iron, which is absorbed much more efficiently by the body than non-heme iron from plant sources.
In addition, meat also contains a number of bioactive substances such as creatine, carnitine, carnosine, taurine, etc. Creatine is involved in the rapid energy supply in muscle and nerve cells, especially during intense physical activity and with age. Carnosine acts as a pH buffer and antioxidant, L-carnitine transports fatty acids into the mitochondria, and taurine plays a role in the nervous system, the retina, and the heart muscle. These substances are not essential, as our bodies can also produce them themselves, provided the body is healthy and sufficient precursors are available. While vegetarians and vegans have lower levels of these substances, they generally do not show clinically relevant deficiencies.
Why is meat sometimes considered problematic from a health perspective despite its positive ingredients?
With few exceptions (e.g., steak tartare or carpaccio), meat is generally not consumed raw but rather fried or grilled, which can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are considered mutagenic and are discussed in connection with an increased risk of cancer.
Meat is not just sausage! The health difference between unprocessed meat and processed meat products is fundamental and often underestimated in public discourse. The WHO classifies processed meat as carcinogenic to humans. Processed meat includes products such as sausage, ham, bacon, salami, and frankfurters, where meat is preserved through curing, smoking, fermentation, or industrial processing. A key risk factor is the use of nitrite curing salt. The resulting nitrosamines are considered definitively carcinogenic. In addition to nitrite, processed meat products usually contain high amounts of salt and saturated fatty acids. High salt consumption has been proven to increase the risk of high blood pressure and thus of cardiovascular disease. Saturated fatty acids promote unfavorable changes in blood lipid levels. From a nutritional perspective, these are therefore highly processed products with low nutrient density and a high risk potential.
International studies repeatedly highlight the potential dangers of excessive meat consumption. For example, the risk of heart attack and colon cancer increases by 12% with frequent consumption of beef steak, pork chops, and other meals containing red meat. In contrast, plant-based foods with a high protein content, particularly soy-based foods, reduce the risk of coronary heart disease by 33%. Therefore, the American Heart Association has also issued a clear critique of meat-heavy diets.
We can therefore conclude that meat is an important source of nutrients and protein to meet our daily protein needs. According to the German Nutrition Society (DGE), protein requirements vary depending on age and life circumstances: the general protein requirement for healthy adults (up to 65 years) is 0.8 g per kg of body weight per day. For a person weighing 70 kg, this equates to approximately 56 g of protein daily. Higher amounts are recommended for seniors (approx. 1.0-1.2 g/kg), pregnant/breastfeeding women (approx. 1.0-1.3 g/kg), and athletes (1.2-2.0 g/kg). The European Food Safety Authority (EFSA) and other experts recommend not consuming more than 2.0 g/kg in the long term, as there is no proven benefit for muscle building above this level.
The following comparison shows how you can also meet your protein needs in alternative ways.
Practical protein comparison:
- 200g steak → approx. 40-44g protein
- 180 g lentils (raw) → approx. 45 g protein
- 350 g low-fat quark → approx. 45 g protein
- 400 ml whey shake (50 g powder) → approx. 45 g protein
- 6-8 eggs → approx. 45 g protein
"Everything is poison, only the dose makes it so." This wisdom of Paracelsus, in my opinion, also applies to meat consumption. From my perspective, we can all enjoy a piece of meat now and then, but not every day. People with existing cardiovascular diseases, high blood pressure, or diabetes, in particular, should be cautious. We can more safely obtain the additional valuable nutrients, such as vitamins, energy sources, or protective antioxidants, through targeted supplementation, in addition to a generally healthy lifestyle.
Therefore, I would like to draw your attention to our well-dosed and high-quality nutritional supplements, such as our "Essentials" Magnesium , Vitamin D3 & K2 , Vitamin B Complex , and Omega 3. Our "Specials" like Smart Age , Cardio , For Him , and For Her also provide important amino acids, energy, and antioxidants.