So who is right?
I don’t believe the answer is found at either extreme.
I am not here to tell everyone that they need to eat meat, and I absolutely respect people who choose vegetarian or vegan diets for ethical, environmental, religious or personal reasons. But from a nutritional and functional medicine perspective, I also don’t believe we should demonize a whole food without looking at quality, quantity, frequency, the rest of the diet and, most importantly, the individual eating it.
The question shouldn’t simply be:
“Is red meat good or bad?”
A much better question is:
What kind of red meat are you eating, how much are you eating, what are you eating with it, and does it make sense for your body?
That changes the entire conversation.
Red Meat Is Much More Than “Protein”
One reason I value good-quality red meat is its nutritional density.
Beef provides complete protein containing all nine essential amino acids—the amino acids our bodies cannot manufacture in sufficient quantities and therefore must obtain through food.
This matters enormously for skeletal muscle.
Muscle is not simply something that makes us look stronger or more toned. Skeletal muscle is metabolically active tissue involved in glucose disposal, insulin sensitivity, movement, physical independence and healthy aging.
I often describe muscle as part of our metabolic currency.
The more successfully we preserve our muscle as we age, the better equipped we are to remain strong, active and metabolically resilient.
Research and discussions featured by Andrew Huberman with nutrition researchers such as Dr. Layne Norton and Dr. Gabrielle Lyon emphasize the importance of sufficient high-quality protein and essential amino acids—particularly leucine—for stimulating muscle protein synthesis. Animal proteins such as beef, eggs, poultry, fish and whey generally provide a concentrated amount of essential amino acids relative to their calorie content.
And red meat brings more than amino acids.
It is naturally rich in nutrients including vitamin B12, highly bioavailable heme iron, zinc, selenium, vitamin B6 and niacin, along with compounds such as creatine and carnosine.
These nutrients participate in everything from red blood cell formation and oxygen transport to immune function, energy metabolism, neurological function and tissue repair.
That is one of the reasons simply comparing 100 calories of steak with 100 calories of a refined carbohydrate misses the point.
Calories matter.
But nutrients matter too.
Protein Changes the Way a Meal Feels
There is another very practical reason I emphasize protein with my clients: satiety.
Think about the difference between having toast, crackers, cereal or a pastry by itself versus having a complete meal containing protein, vegetables or another source of fiber, and healthy fat.
The second meal usually carries you much further.
Research supports the general observation that higher-protein meals can increase fullness and help control appetite. In controlled studies, people consuming higher-protein diets have reported greater fullness and, in some situations, less desire to eat later in the day.
That does not mean meat has some magical weight-loss effect.
Plant proteins can contribute to satiety too.
The important point is that adequate protein changes the structure of a meal.
When people continuously eat meals that are predominantly refined carbohydrates with very little protein or fiber, hunger can return quickly. Then the snacking begins.
A little something here.
Something sweet there.
Crackers in the afternoon.
Another snack before dinner.
Something after dinner.
Very often, people don’t realize how much energy they are consuming because they never actually feel nourished.
A satisfying plate built around whole foods can help interrupt that cycle.
For me, a complete meal looks very different from a “diet meal.”
It should nourish you.
Protein.
Fiber.
Healthy fats.
Vegetables.
Phytonutrients.
Real food.
When the body receives adequate nutrition, we are supporting much more than weight. We are supporting muscle, energy, recovery, cognition, hormones, skin, hair, immune function and overall vitality.
“But I Don’t Eat Meat and I Feel Fine.”
And that may be completely true.
A well-designed vegetarian or vegan diet can provide adequate protein and many of the nutrients required for excellent health.
This article is not about claiming otherwise.
It simply requires more nutritional awareness.
Some plant proteins provide all essential amino acids, including soy. Different plant proteins can also be combined, and total protein intake can be increased to compensate for differences in amino acid concentration or digestibility.
Huberman Lab discussions on animal versus plant protein make this same distinction: both can work, but animal proteins generally offer a more concentrated essential-amino-acid profile, while someone following a completely plant-based diet may need to be more intentional about protein quantity, leucine and certain micronutrients.
Vitamin B12 deserves particular attention because reliable natural food sources are overwhelmingly animal-derived. Iron and zinc also require consideration because their absorption and bioavailability can differ between plant and animal foods.
So when I see someone who doesn’t eat meat and appears tired, weak or pale, I don’t conclude, “You need steak.”
I look deeper.
I want to know:
What is your ferritin?
What is your iron status?
What is your B12?
What is your total protein intake?
What does your CBC look like?
Are you absorbing nutrients properly?
Because pallor and fatigue can occur with iron- or B12-related anemia—but removing red meat itself is not a diagnosis.
That is functional medicine: look for the reason.
What About the Claims That Red Meat Causes Cancer?
This is where the conversation requires much more nuance than social media usually provides.
The World Health Organization’s International Agency for Research on Cancer classifies processed meat as carcinogenic to humans and red meat as probably carcinogenic.
But those categories are frequently misunderstood.
Processed meat includes products such as certain sausages, hot dogs, bacon, ham and other meats preserved through smoking, curing, salting or similar processing.
And the IARC itself emphasizes that being placed in the same evidence category does not mean different carcinogens carry the same magnitude of risk.
For unprocessed red meat, the evidence was more limited than it was for processed meat, with the strongest observed association involving colorectal cancer.
This distinction matters enormously.
Eating a quality steak once or twice a week alongside vegetables is not nutritionally equivalent to eating processed meat every morning, a fast-food burger at lunch, French fries, soda, almost no vegetables and very little fiber.
Yet observational nutrition research can struggle to completely separate these lifestyle patterns.
That is one reason I dislike statements such as:
“Meat causes disease.”
They are simply too broad.
At the same time, saying unlimited red meat carries no potential downside would also go beyond the evidence.
Some prospective observational research has found associations between higher intakes of red and particularly processed meat and mortality or cardiometabolic outcomes.
The responsible interpretation sits somewhere between fear and denial.
Processed Meat and Fresh Meat Should Not Be Treated as the Same Food
This may be one of the most important messages in this entire article.
A hot dog and a grass-finished filet mignon are both technically meat.
Nutritionally, however, treating them as identical makes very little sense.
The American Heart Association’s dietary guidance similarly distinguishes meat quality, recommending that when meat is eaten, people favor lean and unprocessed forms within an overall dietary pattern rich in vegetables, fruits, whole grains and minimally processed foods.
And randomized trials have demonstrated that lean unprocessed beef can be incorporated into structured diets without preventing weight loss or automatically worsening cardiometabolic markers.
In the Beef WISE randomized study, participants eating lean beef as part of a higher-protein weight-loss diet achieved weight and fat loss comparable with participants following a high-protein diet that excluded red meat.
Another randomized trial comparing different quantities of unprocessed beef during weight maintenance found no meaningful differences in measured cardiovascular risk factors between the lower- and higher-beef groups during the intervention.
Again, context matters.
Dr. Mark Hyman: The Question Isn’t Simply “Meat or No Meat”
Dr. Mark Hyman has repeatedly discussed the problem with placing all meat into one category.
His position is much closer to the way I look at nutrition: the source of the food and the dietary context matter.
In discussions about beef, Hyman has emphasized differences between conventionally raised meat and better-quality grass-fed or regeneratively raised meat, while pointing out an important limitation of nutrition research: someone regularly purchasing high-quality grass-fed beef may have a very different lifestyle from someone whose primary meat source is fast food.
Those variables are very difficult to completely separate in observational studies.
I completely agree with this way of looking at food.
We shouldn’t evaluate one ingredient while ignoring the entire lifestyle around it.
What Andrew Huberman’s Nutrition Discussions Add to the Conversation
Andrew Huberman does not simply teach that everyone needs to eat red meat.
What repeatedly emerges from Huberman Lab conversations with experts in nutrition and muscle physiology is something broader and very important:
adequate high-quality protein matters.
In his conversations with Dr. Layne Norton and Dr. Gabrielle Lyon, muscle health, essential amino acids, protein quality and sufficient total protein intake are recurring themes.
Beef is one efficient way of supplying those essential amino acids, but it is not the only way.
This distinction is important because I don’t want people to leave this article thinking:
“Patricia says everyone needs steak.”
No.
My message is:
Don’t become protein deficient because you’re afraid of food.
Whatever dietary philosophy you follow, make sure your body is actually receiving what it needs.
Dr. Axe and the Nutrient-Density Argument
Dr. Josh Axe similarly highlights red meat as a concentrated source of protein, zinc, B12, selenium, niacin and iron, while generally favoring grass-fed beef over conventionally raised meat.
He also emphasizes moderation rather than suggesting unlimited intake.
This brings us to another important question.
Does Grass-Fed, Grass-Finished Really Matter?
I believe quality matters.
But I also think we need to explain why without exaggerating.
Most beef cattle begin life eating forage. In conventional systems, cattle may later be finished on energy-dense diets containing grains such as corn along with other feed ingredients and agricultural by-products.
Grass-finished cattle remain primarily on forage rather than transitioning to conventional grain finishing.
And the nutritional composition can differ.
A recent North American comparison found that grass-fed beef had, on average, a more favorable omega-6-to-omega-3 ratio and higher concentrations of several omega-3 fatty acids, CLA and certain minerals compared with grain-finished beef.
However—and this is important—there was also substantial variation between individual grass-fed products.
The label alone does not magically transform beef into a perfect food.
This is exactly why I prefer the philosophy:
quality over quantity.
If buying better meat costs more, you don’t necessarily need to eat it every day.
For many people, I would much rather see one or two intentional meals during the week using good-quality beef than inexpensive highly processed meat consumed several times every day.
Spend more on the quality.
Eat less of it.
Enjoy it.
Pair it with nutrient-rich plants.
That, to me, makes much more sense.
And What About Antibiotics?
Antibiotic use in animal agriculture is another legitimate concern, particularly because inappropriate or excessive antimicrobial use contributes to antimicrobial resistance.
But the conversation again requires accuracy.
It is misleading to say that every conventional cow is simply “stuffed with antibiotics.”
In the United States, medically important antibiotics cannot legally be used solely to promote faster growth. They may still be administered under veterinary oversight for treatment, control or prevention of disease.
So sourcing matters—but we don’t need exaggerated claims to make that argument.
Consumers concerned about production methods can look for credible labeling, organic standards, reputable local farms, grass-finished products and producers who are transparent about how their animals are raised.
Know where your food comes from whenever you reasonably can.
Red Meat Should Come with Plants
Another mistake I see is the assumption that supporting red meat means supporting a carnivore-style plate containing nothing but steak and butter.
That is not how I eat, and it is not how I approach functional nutrition.
I want color around that steak.
Arugula.
Broccoli.
Asparagus.
Brussels sprouts.
Cauliflower.
Leafy greens.
Herbs.
Olive oil.
Avocado.
Fermented vegetables.
Fiber matters.
Phytonutrients matter.
Microbiome diversity matters.
Protein matters.
None of these principles needs to cancel out the others.
The diet I advocate is based primarily on real food.
What Concerns Me More Than Someone Eating a Good Steak?
A person who avoids red meat but lives primarily on ultra-processed carbohydrates.
I see this mistake frequently.
Someone tells me:
“I don’t eat meat.”
But the rest of the day consists of cereal, bread, crackers, chips, pasta, cookies, sweetened coffee, packaged vegan snacks and highly processed meat substitutes.
Removing meat does not automatically create health.
Putting the word “plant-based” on a package does not automatically make that food metabolically beneficial.
In tightly controlled research, ultra-processed diets have been shown to encourage greater calorie intake and weight gain compared with minimally processed diets, even when researchers attempted to match several nutritional variables.
So I am much more interested in the overall diet than in ideological labels such as vegan, paleo, carnivore or omnivore.
I want to know:
Are you eating real food?
Is Red Meat Harder to Digest?
For some people, absolutely.
And this is another area where personalization matters.
Meat requires mechanical breakdown, stomach acid, digestive enzymes and normal gastrointestinal function.
As we age, digestive physiology can change. Research suggests that aging may be accompanied by reductions in gastric acid secretion, digestive enzyme activity and changes in gastrointestinal motility and amino-acid handling.
Studies examining meat digestion in older adults have also demonstrated that chewing efficiency can influence how effectively dietary meat protein is utilized.
This is one reason I would never tell an older patient who feels uncomfortable after steak:
“Just eat more meat because protein is good for you.”
No.
We need to understand what is happening.
Maybe the portion is too large.
Maybe chewing is inadequate.
Maybe there are dental issues.
Maybe gastric function needs attention.
Maybe another protein source is better tolerated.
Maybe the preparation needs to change.
Maybe fish, eggs, slow-cooked meat or another softer protein makes more sense.
Nutrition should work with the body, not against it.
Why I Usually Prefer Red Meat at Lunch
Personally, and frequently in the nutritional strategies I create, I prefer red meat earlier in the day rather than late at night.
This is not because there is evidence that steak suddenly becomes unhealthy after a certain hour.
It’s much more practical.
Red meat can be filling and can take considerable digestive work, particularly when portions are large or cuts are fatty.
If someone already experiences slow digestion, reflux, bloating or heaviness, putting a large steak into the stomach shortly before bed may be uncomfortable and can interfere with how that person feels going into sleep.
For those individuals, I would much rather use red meat at lunch and choose a lighter protein at dinner—perhaps fish, seafood, eggs or another easily tolerated option.
Again:
personalization.
More Is Not Always Better
Being supportive of red meat does not mean recommending unlimited red meat.
Someone consuming enormous steaks two or three times every day is having a completely different exposure from someone eating a moderate portion of high-quality unprocessed beef once or twice during the week.
People with specific cardiovascular risk factors, significantly elevated LDL cholesterol or ApoB, certain gastrointestinal disorders, chronic kidney disease, iron-overload disorders or other medical conditions may require individualized guidance regarding type and quantity of protein.
That is why health advice should never become:
“Everybody needs to do what I do.”
Your biomarkers matter.
Your genetics matter.
Your gut matters.
Your medications matter.
Your age matters.
Your goals matter.
My Approach: Quality Over Quantity
If you ask me whether I believe red meat can be part of a healthy diet, my answer is absolutely yes.
But I would rather have people understand how to eat it.
Choose fresh, minimally processed meat.
Buy the best quality that realistically fits your budget.
When possible, consider grass-fed and grass-finished beef from producers with transparent farming practices.
You don’t need enormous portions.
You don’t need it every day.
Build the rest of your plate with vegetables, fiber and nutrient-dense whole foods.
And observe how your body digests it.
For many people, once or twice a week can be a very reasonable way to obtain the nutritional benefits of beef while maintaining substantial diversity in their protein sources.
Fish.
Eggs.
Chicken.
Seafood.
Legumes.
Fermented dairy if tolerated.
Plant proteins.
Variety is valuable.
Health Is Not About Food Fear
Perhaps this is the most important part of this conversation.
We have created a strange nutritional culture where almost every real food has been villainized at some point.
Eggs were bad.
Fat was bad.
Coffee was bad.
Carbohydrates were bad.
Meat was bad.
Fruit was bad because it contains sugar.
And people become afraid to eat.
I don’t want my clients afraid of food.
I want them educated about food.
There is an enormous difference.
Red meat is not a miracle food.
It is not appropriate for every person in every quantity.
And eating it does not compensate for a poor lifestyle.
But high-quality, unprocessed red meat is also not nutritionally equivalent to an ultra-processed hot dog, and the scientific discussion around meat is far more nuanced than many headlines suggest.
Red meat provides complete protein and highly bioavailable nutrients that can contribute meaningfully to muscle maintenance, metabolic health, energy and nutritional adequacy.
When appropriate for the individual, I see no reason to fear it.
My Bottom Line
I believe in quality over quantity, personalization over ideology, and real food over fear.
You do not need to eat red meat every day to benefit from it.
And you do not need to eat red meat at all if your diet is thoughtfully designed and provides everything your body requires.
But if you enjoy meat and tolerate it well, a good-quality steak alongside a colorful, fiber-rich plate can absolutely have a place in a healthy lifestyle.
The goal isn’t to belong to Team Meat or Team Vegan.
The goal is to build a body that is adequately nourished, metabolically strong, energetic and resilient.
Because at the end of the day, that is what food is supposed to do:
nourish us.
Sources:
Scientific & Medical Sources
- International Agency for Research on Cancer (IARC/WHO) – Red Meat and Processed Meat
Explains the distinction between red meat and processed meat, the evidence regarding colorectal cancer, and why processed meat received a stronger carcinogenic classification than unprocessed red meat.
https://publications.iarc.who.int/Book-And-Report-Series/Iarc-Monographs-On-The-Identification-Of-Carcinogenic-Hazards-To-Humans/Red-Meat-And-Processed-Meat-2018
https://www.iarc.who.int/featured-news/media-centre-iarc-news-redmeat/ - Douglas et al. – Beef vs. Soy Protein and Appetite/Satiety
A controlled study comparing beef and soy protein in mixed meals. It supports the broader point that high-quality protein can contribute to satiety, while showing that beef is not uniquely superior to soy for appetite control.
https://pubmed.ncbi.nlm.nih.gov/25809680/ - Nielsen et al. – Higher-Protein Meals, Hunger and Satiety
Shows that higher-protein meals reduce hunger and improve satiety compared with lower-protein meals, an important reference for the discussion about protein-rich meals and reduced snacking.
https://pubmed.ncbi.nlm.nih.gov/29337861/ - Skov et al. – Higher Protein Intake and Weight Loss
Randomized research showing that replacing part of dietary carbohydrate with protein improved weight loss in an ad-libitum diet.
https://pubmed.ncbi.nlm.nih.gov/10375057/ - Beef WISE Study – Appetite, Food Cravings and Diet Satisfaction
Research examining beef-containing higher-protein diets during weight loss, including hunger, fullness, cravings and diet satisfaction.
https://pubmed.ncbi.nlm.nih.gov/29857497/ - Daley et al. – Grass-Fed vs. Grain-Fed Beef
A widely cited scientific review examining fatty-acid composition and antioxidant differences between grass-fed and grain-fed beef. Grass-based feeding generally produces more favorable omega-3 and CLA profiles.
https://pubmed.ncbi.nlm.nih.gov/20219103/ - Beef Nutrient Density Project – Grass-Fed vs. Grain-Finished Beef
A newer North American analysis of more than 300 beef samples. It found that grass-fed beef, on average, contained more omega-3 fatty acids and higher concentrations of several minerals, although substantial variation existed among products.
https://pubmed.ncbi.nlm.nih.gov/41414663/ - Ponnampalam et al. – Feeding Systems and Omega-3/CLA in Beef
Demonstrates how feeding cattle grass versus grain influences omega-3 fatty acids and conjugated linoleic acid in beef.
https://pubmed.ncbi.nlm.nih.gov/16500874/ - Scollan et al. – Beef Production, Omega-3 and CLA
Scientific review discussing how cattle-feeding strategies can influence beneficial fatty acids such as omega-3s and CLA in beef.
https://pubmed.ncbi.nlm.nih.gov/22062713/ - FDA – Antibiotic Use in Food-Producing Animals
Useful for the section about antibiotics. The FDA explains its policies eliminating the use of medically important antimicrobials purely for growth promotion and requiring veterinary oversight for therapeutic use.
https://www.fda.gov/animal-veterinary/antimicrobial-resistance/fda-policies-antimicrobial-drugs-animals
https://www.fda.gov/regulatory-information/search-fda-guidance-documents/fdas-strategy-antimicrobial-resistance-questions-and-answers
Dr. Mark Hyman
- Dr. Mark Hyman – “The Shocking Truth About Meat & If You Should Eat It”
Hyman discusses the controversy surrounding meat and emphasizes sourcing, recommending grass-fed or regeneratively raised meat when people choose to eat it.
https://drhyman.com/blogs/content/podcast-ep783 - Dr. Mark Hyman – “7 Takeaways About Meat From My Book Food: What the Heck Should I Eat?”
Discusses grass-fed versus grain-fed meat, omega-3s, CLA and why Hyman believes meat quality should be considered rather than treating all red meat as nutritionally identical.
https://drhyman.com/blogs/content/7-takeaways-meat-book-food-heck-eat - Dr. Mark Hyman – “Why All Meat Is Not Created Equal”
Especially useful for your article because Hyman discusses precisely the nuance you wanted: grass-fed beef, conventional beef, dietary patterns and the difficulty of separating meat intake from someone’s overall lifestyle in observational nutrition research.
https://drhyman.com/blogs/content/podcast-minisode82 - Dr. Mark Hyman – “What’s the Beef With Beef?”
Discussion specifically devoted to beef, conscious meat consumption, sourcing and why the question “Is meat good or bad?” is oversimplified.
https://drhyman.com/blogs/content/podcast-ep456 - Dr. Mark Hyman – “Is Meat Good or Bad for You?”
Hyman reviews the controversy surrounding meat, including WHO cancer classifications, and discusses why he believes dietary context and meat quality matter.
https://drhyman.com/blogs/content/is-meat-good-or-bad-for-you
Andrew Huberman / Huberman Lab
- Huberman Lab – Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
One of the best Huberman references for your article. They discuss protein metabolism, animal versus plant protein, building lean muscle, fat loss, ketogenic, vegan, vegetarian and omnivorous diets.
https://www.hubermanlab.com/episode/dr-layne-norton-the-science-of-eating-for-health-fat-loss-and-lean-muscle - Huberman Lab – Dr. Layne Norton: Tools for Nutrition & Fitness
A later Huberman/Norton discussion covering scientific evidence, protein, muscle hypertrophy, strength, fat loss, microbiome health and longevity.
https://www.hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitness - Huberman Lab Essentials – Science of Eating for Health, Fat Loss & Lean Muscle
A condensed Huberman Lab resource covering optimal protein and fiber intake and animal versus plant protein sources.
https://www.hubermanlab.com/episode/essentials-the-science-of-eating-for-health-fat-loss-and-lean-muscle-layne-norton - Huberman Lab – Alan Aragon: How to Lose Fat & Gain Muscle With Nutrition
Useful for the argument that many apparent benefits of particular dietary patterns can actually come from increasing protein rather than from the diet label itself.
https://www.hubermanlab.com/episode/how-to-lose-fat-gain-muscle-with-nutrition-alan-aragon
Dr. Josh Axe
- Dr. Axe – “Is Red Meat Bad for You? Risks vs. Benefits”
Reviews protein and micronutrients in red meat, potential health concerns, processed versus unprocessed meat, and grass-fed versus conventional beef.
https://draxe.com/nutrition/red-meat/ - Dr. Axe – Grass-Fed Beef Nutrition and Benefits
Discusses the nutritional characteristics of grass-fed beef, including omega-3s and CLA, and Dr. Axe’s preference for grass-fed sourcing.
https://draxe.com/nutrition/grass-fed-beef-nutrition/ - Dr. Axe – Processed Meat vs. Red Meat
Useful for reinforcing one of the article’s strongest messages: processed meat should not automatically be treated as nutritionally equivalent to fresh, minimally processed red meat.
https://draxe.com/nutrition/processed-meat/