Looking at the positive side: meat is a rich source of proteins, which our body critically needs for growth and repair. For example, 120 grams of ground beef contains approximately 23 grams of proteins, covering a third of an adult's daily needs.

In addition, meat also provides vitamin B12 and iron, which are crucial for energy and well-being. Lack of vitamin B12 often manifests as fatigue, poor concentration, and paleness. That's why people who do not eat meat often need to supplement with vitamin B12 in the form of dietary supplements.

A 2021 study published in the British Journal of Nutrition showed that people who consume meat daily have, on average, 15% higher levels of vitamin B12 than those who eat it less frequently. In practice, this results in more energy, less fatigue, and better focus.

Downside: Cholesterol Increase Risk

But a daily portion of meat also brings risks. The biggest issue is cholesterol. While our body needs this substance for cell building, an excess amount can start accumulating in the veins. When this happens, blood flow becomes more difficult, leading to potential blockages and a higher risk of heart attacks or strokes.

A 2020 University of Oxford study has shown that the risk of coronary heart disease increases by 18% if a person consumes an extra 50 grams of processed meat per day (e.g., sausages, salami, hot dogs). If it's unprocessed red meat (e.g., beef, pork), the risk is even higher, around 9% for every additional 50 grams.

Meat can fill you with strength and eliminate fatigue

The positive side of daily meat consumption is that it often makes you feel more energized. Besides proteins, there's also iron, which assists in oxygen transport through the blood. Adequate iron levels can make you feel stronger, while deficiencies can lead to quick fatigue.

According to a 2022 CDC (Centers for Disease Control and Prevention) study, 20% of women of childbearing age have insufficient iron levels, leading to more frequent fatigue and anemia. Regular consumption of red meat can prevent this deficiency as the iron in meat is more bioavailable to the body than that from plant sources.

However, not everything is straightforward. While meat can improve well-being, research indicates that it's enough to consume it a few times a week. Daily consumption may bring more negatives than positives in the long run.

Increased Risk of Colorectal Cancer

When discussing red meat, we must address another serious issue, colorectal cancer. It is one of the most common types of cancer in Europe. The International Agency for Research on Cancer (IARC), operating under the World Health Organization, classified red meat as Group 2A in 2015, meaning it's probably carcinogenic. Processed red meat (salami, sausages, bacon) is categorized as Group 1, indicating that it definitely causes cancer in humans.

A 2021 study involving over 500,000 people in Europe showed that individuals who consume more than 100 grams of red meat daily have a 20% higher risk of colorectal cancer compared to those who eat it infrequently.

Satiety and Impact on Body Weight

One of the benefits of meat is its ability to provide a strong sense of satiety. Proteins are nutrients that the body digests more slowly than carbohydrates. This means that after a steak or burger, you feel full for a longer time than after a plate of pasta.

A 2020 University of Chicago study revealed that people who consume more proteins find it easier to maintain control over their body weight as they consume fewer snacks throughout the day.

However, caution is needed here: satiety alone does not equate to health. If proteins come from processed meats like hot dogs and salami, in addition to proteins, you also get significant amounts of salt and fats that may harm the heart and liver.

How to Find a Healthy Balance?

Looking at recent years, it becomes clear that people who eat meat daily carry greater health risks. This doesn't mean you have to entirely give it up. On the contrary, meat has its benefits. The important thing is how often and in what form you consume it.

Many experts recommend consuming red meat a maximum of 2 to 3 times a week and combining it with plenty of vegetables, whole grains, and healthy fats. If you prepare meat at home, it's better to cook or bake it rather than fry it. Instead of processed meats like sausages and salami, opt for a fresh cut of beef or pork.

Interestingly, research from the period 2020–2025 has shown that people following the so-called Mediterranean diet (more fish, vegetables, olive oil, and less red meat) have, on average, a 30% lower risk of heart diseases and even a longer life expectancy.

Real-World Example

Looking at Europe today, a clear trend emerges: younger generations are more inclined towards plant-based dishes, while older individuals remain loyal to meat. According to a 2025 survey, 38% of young people up to 30 years old have tried living without meat for at least a month, while this percentage is only 9% among those over 50.

Health statistics, however, tell their own story: the group over 50 has the highest rates of heart diseases and colorectal cancer, suggesting that it would be wise to at least partially change dietary habits.

Meat Yes, but with Thought and in Moderation

Meat is a food that can fill you with energy, ensure a feeling of satiety, and provide your body with proteins, iron, and vitamin B12. But eating it daily increases the risks of elevated cholesterol, heart diseases, and colorectal cancer.

The solution isn't complete abstinence but smart choices and moderation. If you indulge in red meat a few times a week and accompany it with plenty of vegetables, legumes, and fish, you'll combine the best of both worlds.

Sometimes, it's the old folk wisdom that says: let meat be a celebration on the table, not an everyday staple, that guides us towards better health.