Animal protein is a major component of a metabolically healthy diet. But that’s not to say all meat is healthy — some types of meat are better than others.
Of course, it can be difficult to tell what’s ‘good’ from what’s ‘not so good,’ especially with all the online noise. The short version is that whole, real animal protein is good for you, and prioritizing unprocessed meat will transform your metabolic health.
Here’s a comprehensive list of everything you should know.
But first: the elephant in the room
Contrary to popular belief, animal protein (specifically meat) can actually improve your metabolic health. This includes the infamously ‘dangerous’ red meat — myths about their high cholesterol and saturated fat have been largely disproven.
But again, not all meat is created equal, and many studies don’t distinguish between processed meat and whole, real meat. Sure, you might call chicken nuggets and hot dogs ‘meat,’ but that’s certainly not the only ingredient added.
When I talk about eating animal protein here, I’m referring to whole, real foods with a single ingredient. Salt and most spices are typically fair game, but anything with added sugar or oil should be disqualified from your freezer.
With this in mind, let’s look closer at your best options.
Best animal meats to eat
Ruminant meat, often referred to as ‘red meat’ or ‘mammal meat,’ easily tops this list. Beef, lamb, bison, and deer (venison) are the most popular options in the United States.
I realize this goes against ‘conventional wisdom,’ since there are dozens of older studies condemning the healthiness of red meat. However, research has caught up in recent years — unprocessed red meat is no longer statistically associated with cancer, heart disease, or diabetes.
Red meat also provides key vitamins, minerals, and nutrients that are far more difficult to get from plants. This includes heme iron, carnitine, vitamins D3 and B12, creatine, and taurine, all of which contribute to better heart health.
If you’re looking for the healthiest cuts, try to prioritize:
- Fresher meat. Aged beef may contain more histamine than fresher meat, which could be problematic for people with certain health conditions. However, it’s not a make-or-break issue if you don’t struggle with histamine intolerance.
- Fattier cuts. You won’t just feel more satiated — you’ll have extra beef fat (aka tallow) to save for other cooking purposes.
- Grass-fed meats. Grass-fed ruminants typically come from well-managed agricultural operations. They also offer higher nutritional content. Grass-fed beef has a higher ratio of omega 3, phytochemicals, and vitamin C, among other things.
- What you enjoy. If you don’t like it, you won’t eat it. If you hate ribs or bone-in steaks, for example, opt for sirloins or ribeyes instead.
Of course, there are plenty of other animal protein sources that are excellent for metabolic health. These include:
- Seafood. While it’s not necessarily what you might think of ‘meat,’ fatty fish, shrimp, and shellfish can provide much-needed protein and omega 3. If you’re worried about getting ‘too much cholesterol’ from shrimp, I highly recommend reading my guide to cholesterol.
- Pork. In the US, pork is one of the cheapest sources of animal protein. It’s also highly satiating and potentially useful for weight loss. Studies show that eating whole, real pork has the same effect on glucose and insulin as other types of meat. It may also result in a greater loss of body fat compared to people who eat more poultry.
- Poultry. This is another high-value protein worth adding to any diet, especially for those with alpha-gal syndrome who cannot handle mammalian meat. There are lots of different poultry meats on the market, with chicken and turkey being the most popular. However, you can also try options like duck, quail, and goose, especially from your local farmer’s market.
Types of animal ‘meats’ to avoid
As mentioned, animal protein that is not a whole, real food is not necessarily good for your metabolic health.
Do your best to avoid:
- Chemically-cured sausage and bacon. I should mention that uncured sausage and bacon is usually fine without added sugar or nitrates. The less processed it is, the better it is for your metabolic health.
- Bologna. Yet another ‘near food object.’ Frequent consumption of sodium nitrate is positively associated with negative health outcomes.
- Prepackaged meatballs. There’s no way to know what kind of ‘meat’ you’re getting. And keep in mind many meatball brands contain wheat gluten.
Alternative protein for metabolic health
If you’re a vegetarian, or avoid meat for religious purposes, true animal protein may be off the table.
That said, you may still be able to enjoy some other types of animal protein.
I highly recommend:
- Eggs. These are some of the cheapest and healthiest foods for metabolic health. They’re also extremely hard to overdo.
- Cheese. You should focus on less processed cheeses (think feta and cottage cheese). Remember that plant-based dairy products can’t always provide the same level of nutrition.
- Nuts. Just be careful not to overdo certain types, especially high-oxalate varieties such as almonds.
Sourcing your protein from the best possible sources
I make it no secret that I follow the carnivore diet. So as you can imagine, I eat a lot of animal protein.
But I’m very picky about where I source this protein from. I want to make sure I’m fueling with the best possible nutrition and sourcing from sustainable, regenerative agricultural practices.
If you’re of a similar mind and want to optimize your metabolic health, I recommend sourcing meat from:
- Farmer’s markets. This also means you’re buying local and supporting sustainable agriculture. Some farmers offer cheaper bulk-buying opportunities, like buying a whole pig or half a cow.
- Yourself. If you have the space and knowledge to produce your own backyard protein, this might be an option to consider. You could also fish or hunt for meat, which is a low-cost way to source high-quality nutrients.
- Companies you trust. You should feel comfortable with their processing and packaging methods, especially when it comes to beef. That’s one of the reasons why I’m part owner of Route 22 Meats — because I believe in their mission and have seen their production practices firsthand. You’re welcome to learn more about what they’re doing at route22meats.com.
