According to pharmacist Diana Saltanavičienė, meat can be a valuable part of a balanced diet – it provides the body with high biological value proteins, iron, zinc, and B vitamins, especially vitamin B12. She recommends limiting the consumption of thermally processed red meat to 350–500 grams per week, while poultry can be consumed more often, but it should be lean and unprocessed.
“Processed meat products – sausages, frankfurters, smoked or dried meat – should be consumed as rarely as possible. Also, at least several times a week, part of the meat should be replaced with fish, legumes, or other plant protein sources. The method of preparation is also important – it is preferable to choose boiling, stewing, or baking in the oven rather than frequent high-temperature frying,” says D. Saltanavičienė.
Processed meat products – sausages, frankfurters, smoked or dried meat – should be consumed as rarely as possible.
Red and processed meat: what does science say?
Adrija Amita Kulvinskaitė, a lifestyle medicine specialist at the Medical Diagnostics and Treatment Center “Hila,” notes that red meat, which includes beef, pork, lamb, goat, and other mammalian meat, is not inherently a “bad” product, but the quality can be affected by the stress the animal experiences before slaughter. Hormones released during stress and the faster depletion of muscle glycogen reserves change the meat’s pH, making it darker, tougher, and less durable.
“The International Agency for Research on Cancer classifies processed meat as carcinogenic to humans, and red meat as probably carcinogenic, although there is less evidence for red meat than for processed meat,” says A.A. Kulvinskaitė. “This does not mean that eating a sausage once will cause cancer. It refers to a long-term habit and gradually increasing risk: consuming about 50 grams of processed meat daily increases the relative risk of colorectal cancer by approximately 18 percent.”
According to the specialist, such products often contain a lot of salt and saturated fats, so frequent consumption is associated not only with bowel cancer but also with a higher risk of hypertension, cardiovascular diseases, and type 2 diabetes.
Giving up meat requires thoughtful nutrition
D. Saltanavičienė emphasizes that reducing or completely giving up meat may pose a risk of deficiency in vitamin B12, easily absorbable iron, zinc, and quality proteins, and for some people – also vitamin D or Omega-3 fatty acids, especially when fish is rarely consumed.
According to the pharmacist, a properly planned plant-based diet can meet the needs for most nutrients, but vitamin B12 usually needs to be obtained from supplements or fortified products.
“Iron and zinc can be obtained from legumes, nuts, seeds, and whole grain products, but their absorption from plant foods is lower than from meat. Therefore, when giving up meat, it is important to plan the diet consciously and, if necessary, consult a doctor or dietitian and perform the necessary tests to detect possible nutrient deficiencies in time,” says D. Saltanavičienė.
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It is important not to demonize meat but to change habits
According to A. A. Kulvinskaitė, what we choose instead of what we give up is also important for health: “If we replace sausage with beans, lentils, fish, nuts, or whole grain products, we get more fiber and less salt and saturated fats. However, if meat is replaced with refined flour products or other highly processed foods, the benefit may be very small.”
The lifestyle medicine specialist emphasizes that one product should not be demonized because the greatest harm is usually caused not by a single Sunday steak but by a recurring daily pattern.
“Sausage for breakfast, ham in a sandwich, a meat semi-finished product for lunch, and too few vegetables and fibers. This is the habit that is recommended to change. A good practical principle is to choose meals without meat at least several days a week and to consider the meat portion not as the center of the plate but as one of its components,” she says.
A good practical principle is to choose meals without meat at least several days a week and to consider the meat portion not as the center of the plate but as one of its components.
According to the specialist, it is important to choose fresh, minimally processed, lean meat, pay attention to its origin, storage conditions, composition, and expiration date, but even quality raw materials do not eliminate the principle of moderation. Organic, farmer-raised, or lean meat, cooked until charred and eaten daily, does not become a healthy choice, so the entire chain should be evaluated – from raw material quality and processing to portion size, consumption frequency, and preparation method.
Are supplements necessary when reducing meat consumption?
Not all people who reduce meat consumption need dietary supplements. According to D. Saltanavičienė, much depends on the overall dietary diversity and individual body needs. If the diet includes legumes, whole grain products, nuts, seeds, dairy products, eggs, or fish, many nutrients can be obtained from food.
“More attention should be paid to iron stores in women of reproductive age, pregnant women, adolescents, people who exercise intensively, and those diagnosed with anemia or at risk of it. The need for zinc, vitamin D, calcium, and Omega-3 fatty acids should also be assessed individually, and supplements are best taken not prophylactically but after evaluating the diet and performing necessary tests,” advises the pharmacist.
