The role of meat in human metabolism remains essential, due to its complete amino acid profile and high nutrient bioavailability. According to the World Health Organization (WHO) and the European Food Safety Authority (EFSA), animal-based proteins are digested at a rate of 94–97%, compared to 75–85% for plant-based proteins. This difference underscores the importance of moderation, rather than total exclusion, in modern diets.

A study published in the American Journal of Clinical Nutrition (2024) shows that a balanced intake of lean meat (150–200 g, 3–4 times per week) contributes to maintaining muscle mass, regulating blood glucose, and preventing iron deficiency, especially among young women. At the same time, excessive consumption of processed meat is associated with increased systemic inflammation and metabolic risks, confirming the need for balance.

In Romania, data from the National Institute of Statistics (INS) indicate that the average intake of animal protein is 58 g/day, above the global average of 49 g, but the distribution is uneven — the urban population consumes almost twice as much as the rural population. This gap highlights the growing need for nutritional education and diversification of protein sources.

Experts recommend combining animal proteins with plant fibers for optimal digestion. Pairings such as lean meat with green vegetables or whole grains help reduce cholesterol absorption and optimize gut microbiota. Cooking methods also matter: boiling and slow baking preserve nutritional qualities better than frying.

In conclusion, recent studies confirm that moderation and quality are key determinants in the relationship between meat and metabolic health. For Romanian consumers, the solution is not to eliminate meat, but to choose wisely — fresh, minimally processed meat, consumed rationally and integrated into a balanced diet.

(Photo: Freepik)