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Is Meat For Breakfast Healthy?

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To eat or not to eat meatMeat is an important part of any breakfast menu. It provides the much-needed protein to get us started through the day along with a plethora of other essential nutrients. If you are concerned about the probable health effects of including meat for breakfast, then read on to know the pros and cons of this practice and decide for yourself…


Nutritional Composition

Meat encompasses almost all animal proteins from the common beef and pork to venison and rabbit meat. Since no 2 types of meat are similar here is the nutritional value of the most common breakfast meats…







220 kcal

225 kcal

150 Kcal

Total fat

15 gm

18 gm

8 gm

Saturated fat

6 gm

6 gm

2 gm


75 mg

70 mg

56 mg


22 gm

15 gm

18 gm


82 mg


55 mg


Meat typically has no or very small amounts of carbohydrates. Apart from the principal nutrients, all meat products provide substantial amounts of iron and calcium.


Health benefits of eating Meat:


  • Since richest source of high biological value complete protein. Unlike plant and fish proteins, met protein structure is almost identical to that of human body and is best suited for coping with high protein demands.


  • Being a rich source of calcium and phosphorus, eating meat helps prevent osteoporosis and bone demineralization. It is highly recommended for people with high calcium needs, which includes menopausal women, children in their growth spurt, athletes, weight trainers, pregnant and lactating mothers,  


  • Meat might be the richest source of iron available in easily absorbable form. This makes it an important diet inclusion especially for females in their reproductive age.


  • It is a good source of vitamin B6 and B12. These vitamins are involved in cancer prevention, and accumulation of toxic compounds like Homocysteine in the body.


  • Zinc and selenium are found in their most absorbable forms in meat. These antioxidant nutrients are known anti ageing compounds and help prevent inflammatory conditions like arthritis and Rheumatism. 


  • Several varieties of meat are a good source of CLA (conjugated dienole linoleic acid), a compound that is suppose to reverse various types of cancers and reduce cardio vascular disease risk. Moreover, research has shown that trans fat is the main culprit for progression of heart disease, and natural meat has “Zero trans fat.”



breakfast meatSide effects of eating Meat for breakfast:

In spite of all the health benefits of meat, the side effects cannot be ignored either. Here is a list of the most potent harms that regular consumption of meat can cause…

  • A meaty breakfast can lead to “protein overdose,” which can result in kidney failure, aberrations in liver function, and demineralization of bones due to high sulfur intake.


  • Almost all red meats are at a higher risk of e-coli and salmonella contamination. In the morning rush, it is more likely that the breakfast meat may not be cooked to the right temperature putting a person at a higher risk of contracting these fatal infections. As a result, pregnant females are regularly asked not to eat cold cuts of meat.


  • One cannot possibly ignore the high saturated fat content of certain cuts of meat. A high fat breakfast is known to cause more damage to blood vessels than latter in the day.


  • Processed meat products like bacon, ham, and sausage are very high in sodium and contraindicated for hypertensive and nephritic patients.


Thus, one might safely conclude that meat, like several other foods has its own share of pros and cons. In fact, it is not meat per say, but the way it is prepared that makes it healthy or unhealthy. Refer to the breakfast meat ideas given in one of my previous blogs and enjoy a healthy start to your day daily. However, do not forget to include some fiber rich foods as well; keeping the right balance in every meal is the key to good health.


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Is Meat For Breakfast Healthy?