Managing Meat
As a surgeon and digestive disease specialist, I am often asked to comment on meat. Which meats are the worse for inflammation etc. In my own life, I follow a plant-predominant diet. In general, it is well established that plant proteins confer numerous advantages, however managing animal derived protein intake warrants discussion.
Truth about animal based protein
"The amino acids are great, the fatty acids.... not so much!"
Keep in mind, our sources for meat today are highly varied, and at times, unreliable. Nowadays animals on farms are fed antibiotics, hormones and harmful cornmeal. Very high contamination with bacteria, fecal material and infectious disease is also problematic. Several generations ago, this was not as big of a problem, and we also didn't see the multitude of new health problems we see today.
Wild caught, free-range, better than farmed?
From a health-perspective wild-caught and free range meat has more beneficial omega-3 content. However, the arachidonic acid produced during the metabolism of all meat products is still problematic. Wild caught fish also contain more heavy metal contaminants, while farmed meats tend to have more hormones, antibiotics, and fecal contaminants. From an environmental perspective, there are tradeoffs in both categories, which we discuss here.
So what are the healthiest sources of animal protein?
Best Animal-based proteins
High in protein, low in fat and cholesterol
Really good
Egg whites: Pure protein, without cholesterol
Collagen protein: Animal derived proteins that have no harmful cholesterol or fatty acids; They come in two types, Marine collagen and bovine collagen. The Bovine collagen can be further subdivided into grass-fed. Many people have strong opinions regarding which type of collagen is best. A prevalent misconception is that the body will absorb the collagen whole, and use it as collagen for hair, skin, nails, tendons etc. Suffice it to say, the body will digest all types of collagen into individual amino acids, then absorb them in the gut. The body will then use these amino acids to create all types of protein in the body (not just collagen).
Whey Isolate: Whey is a milk derived protein, and when isolated, removes other protiens which may cause digestion problems an immune reactions Whey concentrate, is not tolerated well in many individuals (especially ones with certain allergies), so check the label!
Pretty good
Certain fish such as Sardines Wild Salmon
Bone Broth: Many nutritionists and healers have long been fans of bone broth.
Egg yolk: Not all egg yolks are the same. I have devoted an entire section on eggs to discuss the many issues related to them. The summary is that depending on how the chicken is raised (free range, cage free, etc.) and fed, the yolks will contain different levels of beneficial and harmful fatty acids.
Okay for short term results... BUT
White meat chicken or turkey: These meats still have inflammatory potential due to arachadonic acid, but not as high as beef and pork. White meat chicken and turkey are still better than processed sugars and carbohydrates, which are pro-inflammatory. If weight loss is the goal, or if transitioning from a diet that is high in other pro-inflammatory foods, this may be an okay substitute.
In general, limiting the amount of meat intake confers a wide range of health benefits, if paired with a diet high in fiber and other sources of protein.
The common mistake with plant based diets, is to replace meat with low fiber, and low protein processed foods, which invariably leads to weight gain, poor intestinal flora, and high inflammatory burden.
The final verdict
Many of my surgical patients need to lose weight in a short time frame (weeks to months). Typically I tell them they should avoid processed carbohydrates, and increase protein and fiber intake. Oftentimes, they turn to animal derived proteins, to achieve very substantial weight-loss. Also since they are cutting back on their processed food intake, their inflammatory burden goes down despite eating meat. Once they have reached their weight loss goals however, I will strongly encourage them to transition to a plant based whole-food diet which is healthier in the long run.
Chanu Dasari MD
Always be true, and surround yourself with people who affirm your wellbeing. Find a doctor who will slow down and listen; find one who carefully considers your concerns; find one who cares.