Eating a primarily animal-based diet I have noticed an odd and pervasive belief in society: that meat is not high in nutrients, or even that meat does not have nutrients. To be honest, I used to think the same thing. I remember wondering once if meat had micro-nutrients in it, or if was just beneficial for macro-nutrients like protein and fat. This seems ridiculous to me now, but how have so many people been led to think this?
It seems that for so long vegetables, fruits, and other plant-based foods have been presented as the quintessential health foods that people have, understandably, come to assume that other foods can't be. Spinach is espoused for its high iron content and oranges for their vitamin C content. Images or graphics that are supposed to inspire ideas of healthy eating always include lots of colorful plant foods. Google pictures of "healthy food" and you will get pages of images entirely of fruits and vegetables. Even without words we've been led to believe that plant foods are the way to get all our essential nutrients.
But what if I told you that a standard serving of conventional beef has considerably more bio-available iron than a serving of spinach (2016)? Or that you don't need high levels of Vitamin C in your diet when you're not eating high sugar foods- like oranges? In fact, animal products have higher contents of most micro-nutrients and minerals than plant foods.
The following graphs compare relative levels of micro-nutrients and minerals in standard serving sizes (as determined by the American Heart Association) of beef and commonly recognized plant "superfoods"- blueberries, kale, almonds and black beans. Then these superfoods are compared to the superfood of the animal world- beef liver. All major micro-nutrients and minerals were compared. None were removed from the comparison for being "in-convenient" to the conclusion drawn.
This data does not take into account the inhibited absorption of micro-nutrients and minerals due to plant-based anti-nutrients . The actual bio-availability of micro-nutrients and minerals in the plant “superfoods” compared here is likely actually considerably less than for beef or beef liver (Ede, 2017). The data does not take into account some different more bio-available forms in meat products, such as heme vs. non-heme iron (2016), but it does take into account that plant products do not contain any true Vitamin A. Plants contain carotenoids which the body can convert to Vitamin A, but inefficiently (Geersten, 2014).
Beef out-ranks blueberries in 17 of the 21 (80%+) of the micro-nutrients and minerals that both contain. The other foods don't fare much better.
I don't recommend replacing animal-based protein sources in your diet with beans. Not only are you getting incomplete protein and no beneficial fat, but you are getting less of most nutrients and minerals.
Most advocates of a meat-based diet recommend "nose-to-tail" eating, including organ meats. These next graphs show why.
As shown in the graphs, several micro-nutrients and minerals are lower in beef and beef liver than in the plant “superfoods” compared, but these levels do not pose risks of deficiency. They do, however, point to the benefit of a “nose-to-tail” approach to a carnivore diet.
Vitamin C
Vitamin C is used by the body to metabolize carbohydrates, so a diet low in carbohydrates requires a significantly lower dietary intake (2019).
Calcium
It can be concluded that like Vitamin C, higher levels of dietary calcium are required on a high-carbohydrate diet. The body uses the alkaline mineral calcium to lower the acidity of the blood to keep it within a narrow, healthy range. Glucose raises the acidity of the blood, necessitating the body’s increased use of calcium (HealthLine).
Vitamin K
Vitamin K deficiency is very rare (Office of Dietary Supplements). Five ounces of beef (less than two American Heart Association servings) provides the Recommended Daily Allowance of Vitamin K for adult men. Additionally, K2, a component of Vitamin K is much higher in grass-fed beef than conventional, which is used for these comparisons.
Vitamin E
It can be assumed that Vitamin E is also needed in lower levels on a ketogenic or carnivore diet since it’s primary role in the body is preventing free-radical damage (2019), which is primarily caused by processed vegetable oil and sugar intake.
Overall, the picture of animal foods compared to plant foods for a nutrient dense diet is re-assuring. When you take into account a completely animal product diet such as carnivore compared to a Standard American Diet which may try to just fit in some fruits and vegetables for health benefits along with many nutrient devoid processed foods, the other picture becomes even dimmer.
For the in-depth data and actual micro-nutrient and mineral ratios depicted in these graphs, please contact me at: katkvh@gmail.com
References
Beef Liver: Nature's Perfect Food. (n.d.). Retrieved from https://www.enviromedica.com/learn/beef-liver-natures-perfect-food/
Ede, G., Dr. (2017, December 09). Your Brain on Plants: The Ultimate Guide to Micronutrients and Mental Health. Retrieved from https://www.diagnosisdiet.com/micronutrients-mental-health/
Food Sources of Iodine. (2014). Retrieved from https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Iodine.aspx
Geersten, L. (2017, January 22). Why You Won't Get Vitamin A From Carrots. Retrieved from https://empoweredsustenance.com/true-vitamin-a-foods/
How Nutritious is Liver? (n.d.). Retrieved from http://www.berkeleywellness.com/healthy-eating/food/article/liver-love-it-or-leave-it
Inc. (n.d.). Eat This Much, your personal diet assistant. Retrieved from https://www.eatthismuch.com/food/nutrition/ground-beef,5416/
Ketogenic diet and Vitamin C: The 101. (2019, January 19). Retrieved from https://www.breaknutrition.com/ketogenic-diet-vitamin-c-101/
Kresser, C. (2019, January 19). Liver: Nature's Most Potent Superfood. Retrieved from https://chriskresser.com/natures-most-potent-superfood/
Libretexts. (2018, September 02). Molybdenum. Retrieved from https://med.libretexts.org/Under_Construction/8.4:_Trace_Minerals/Molybdenum
Normal pH of Blood in Humans: What Actions Affect It? (n.d.). Retrieved from https://www.healthline.com/health/ph-of-blood#The-takeaway-
Office of Dietary Supplements - Vitamin K. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/VitaminK- HealthProfessional/
Suggested Servings from Each Food Group. (n.d.). Retrieved from https://www.heart.org/en/healthy- living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
Vitamin E. (2019, February 07). Retrieved from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-e/
Why Most Iron In Spinach Is Useless. (2016, February 12). Retrieved from https://www.nutritics.com/p/news_Why-Most-Iron-In-Spinach-Is-Useless
(n.d.). Retrieved from http://www.whfoods.com/foodstoc.php