Question to the expert: Does a person need to eat meat
TEXT: Masha Budrita
RESPONSES TO THE MAJORITY OF US QUESTIONS we are all used to searching online. In this series of materials we ask exactly such questions - burning, unexpected or common - to professionals in various fields.
Recently, more and more people refuse meat: some for ethical reasons, others for health reasons. And yet, what is better - to eat meat or to be a vegetarian? Does meat really contain essential substances and which ones? Can vegetarian food be balanced? Is it true that meat is a carcinogen? We asked these questions to the expert.
Masha Budrita
nutritionist, graduate of King's College London
It is believed that our ancestors ceased to be vegetarians about two and a half million years ago - and then they did not even know how to hunt and make a fire, so they ate raw meat of dead animals. Half a million years ago, hunting became part of the way of life, and ten thousand years BC, people began to tame animals. Both hunting and agriculture required communication between people and, therefore, brain development - that is, meat-eating indirectly contributed to human evolution. Recently, researchers have found that meat-eating has allowed our ancestors to reduce the period of feeding of newborns and the interval between births - that is, increase fertility.
Of course, the most important thing that meat, eggs and milk give us is high quality protein. Animal proteins are closer in composition to human than vegetable ones, and therefore the organism digests them more easily. Nevertheless, the use of exclusively vegetable food with the same success covers the needs of the body in the necessary amino acids - if the diet is quite diverse. One of the problems of a vegetarian diet is the lack of two essential amino acids - lysine and tryptophan, which are also necessary for the formation of collagen (ligament protein, skin and nails). But this need can be met if there are legumes, soybeans, seeds and nuts.
Iron is one of the most important microelements for humans. It is necessary for the synthesis of enzymes, and also for the transfer of oxygen by the blood - iron is part of its hemoglobin protein. According to the WHO, anemia caused by iron deficiency is the most common nutritional disorder in the world, which is observed in more than two billion people. The risk group includes primarily populations in which access to meat is restricted.
Iron is also found in plant products, but in animals it, like in humans, is part of a chemical complex called hem - and that, in turn, is part of the hemoglobin molecule. So, heme iron, that is, iron from animal products, is absorbed much better. In addition, the absorption of iron is prevented by oxalates, derivatives of oxalic acid, which are present in sorrel, black pepper, celery and, for example, bran. Vitamin C, on the contrary, helps the gland to be absorbed. More iron absorption is influenced by other processes - for example, infections or short-term need for it.
In principle, some plants contain more iron than meat - and less is absorbed from them. Iron is two times more soy than beef - but 7% is absorbed from soy, and 15% from beef. On the one hand, the meat more effectively satisfies the body's need for iron, and on the other, the plant-based diet is not worse if it is balanced and thought out. In the end, with iron deficiency you can drink his course in pills - you just need to remember about the risk of overdose, which is manifested primarily in disorders of the gastrointestinal tract.
Animal proteins are closer in composition to human than vegetable ones, and therefore the organism digests them more easily.
An important substance that is present only in animal products is vitamin B12. It is needed for normal functioning of the nervous system and for the formation of blood cells, and its best source is the liver. Vitamin B12 is not produced at all by plants - but if you refuse meat, it can be obtained from fish, eggs, and dairy products. Vegan products like soy milk and cheese are additionally enriched with vitamin B12. Calcium, which is essential for healthy bones and normal contractility of muscles, including the heart, can be found primarily in dairy products. If you do not eat them, for example, because of lactose intolerance, then know that calcium is found in green vegetables like broccoli, figs, oranges and nuts.
For the absorption of calcium, vitamin D is needed, which can be obtained from fatty fish and eggs, as well as products enriched with this vitamin. As you know, the main "source" of vitamin D is the sun, as it is produced under the influence of ultraviolet rays. The British Dietitians Association recommends being in the sun for at least 15 minutes a day between April and September, and taking supplements containing vitamin D in other months. Unfortunately, just being in the sun is usually not enough - after all, we protect the skin from ultraviolet radiation (and we do it right).
In 2015, WHO published a report that consuming processed red meat can lead to the formation of malignant tumors. With red meat itself, things are not so straightforward, which is why WHO attributes it to “potentially carcinogenic” products - there is no unambiguous data yet. It is recommended not to consume more than 70 grams of red and processed meat per day. There are no recommendations for white, that is, poultry, meat - but it may be a good idea to replace red meat (beef, pork and lamb) with chicken or turkey. To reduce the amount of meat in the diet, you can try the "Monday without meat" - the initiative of the international movement of the same name. Activists, including Sir Paul McCartney, argue that by refusing to eat meat for one day a week, you can improve your health and the ecology of the planet - about 20% of the gases that increase the greenhouse effect are produced by the livestock sector.
It is known that vegetarians have a lower risk of cardiovascular diseases and certain tumors, as well as a longer lifespan. However, it is not yet clear what exactly this is connected with - with the exception of meat or with the consumption of plant products. For example, fruits and vegetables contain fiber, which reduces the risk of a number of diseases. Animal products may contain more fat and calories with a smaller volume, and products such as sausage - a lot of salt, the use of which is also recommended to reduce. Whatever it was, nutritionists do not get tired of repeating that harmful and healthy foods do not exist and everything depends on balance. In case of refusal from animal products, regardless of the reasons, you just need to monitor the presence in the diet of all necessary substances.
Photo: Sarote - stock.adobe.com, Alexey - stock.adobe.com