From cheap sausages to expensive beef steaks, meat remains a central part of the diet for millions of people, despite the growing interest in vegetarian and vegan diets.
With meat consumption on the rise, the question is increasingly being asked: what are the healthiest choices?
Experts agree that fresh, properly cooked meat is a valuable source of protein, healthy fats, and essential micronutrients. However, processed meats are considered so problematic that the World Health Organization (WHO) has classified them as carcinogenic.
According to nutritional therapist Amanda Serif, the healthiness of meat depends on several factors: how the animal was raised, the cut of meat, the fat content, and the cooking method.
She advises 2–3 servings of fresh red meat per week, choosing leaner cuts, and chewing the meat well, as good digestion helps absorb nutrients.
Below is a summary of the most common meats - from the least to the most harmful to health:
Chicken
The most consumed meat in Britain. Skinless chicken breast is very rich in protein and low in fat. Thighs and legs have more fat, but also more iron and zinc. Removing the skin after cooking is the best compromise between taste and health.
Turkey
Even leaner than chicken and extremely high in protein. A good source of iron, zinc, and vitamin B6. The myth that turkey causes drowsiness is not scientifically supported.
VEAL
An excellent source of absorbable iron, but also red meat, which according to the WHO should be limited to a maximum of 350–500 g per week. Fillets are leaner, while ground meat varies greatly in fat content.
Derry
Very nutritionally variable. Pork tenderloin is as lean as chicken, while pork belly is extremely fatty. Processed products such as ham, bacon, and sausages significantly increase the risk of colon cancer.
LAMB
Grass-fed lamb in particular is rich in Omega-3 and vitamin B12. A flavorful and nutritious meat, but with a moderate fat content – best consumed in moderation.
Venison
One of the leanest and most protein-rich meats. Very low in fat and naturally healthy, but requires careful cooking to prevent it from drying out.
bunny
Light, very rich in protein and with more iron than beef. It is consumed little for cultural reasons, but from a nutritional point of view it is a very good choice.
Duck and goose
Delicious, but high in fat, especially goose. Most of the fat is in the skin and often melts away during cooking. Should be consumed sparingly.
ostrich
Although it is a bird, it produces very lean red meat, with a taste similar to beef. Rich in iron and very low in fat, but not widely available.
Buffalo
Similar to beef in taste, but much leaner. Rich in iron, zinc and Omega-3. Rare in European markets.
Crocodile
Exotic meat, very rich in protein and low in fat. Contains Omega-3, iron and potassium, but remains a rare choice.
Dhi
Leaner than lamb, with less fat and more iron and potassium, but less vitamin B12. Widely used in Caribbean and Asian cuisines.
Experts' conclusion
The healthiest: lean, raw meats (skinless chicken, turkey, venison, rabbit, goat).
With caution: red meats and fatty meats.
To avoid regularly: processed meats.
A balanced diet, with more vegetables and less processed meat, remains the best strategy for long-term health. /GazetaExpress/
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