Red meat contains high biological value protein and important micronutrients which is necessary for good health through life. It contains as well a range of fats, including essential omega-3 fats. Recent researchers have shown that there has been a major trend to leaner cuts of meat over the past two decades. While the nutritional composition will vary sometime according to breed, feeding regimen, season and meat cut, the following discussion will show that, in general, lean red meat has a relatively low fat content, is moderate in cholesterol, and is rich in protein and many essential vitamins and minerals.
In general lean red meat is a particularly good source of protein, niacin, vitamin B6, vitamin B12, phosphorus, zinc and iron, with 100 g providing more than 25% RDI of these nutrients. It also provides more than 10% RDI of riboflavin, pantothenic acid and selenium. Of the four meats, mutton is specifically nutrient-dense, and the richest source of thiamin, vitamins B6 and B12, phosphorus, iron and copper.
Protein and amino acids
Raw red muscle meat holds around 20-25 g protein / 100 g. Cooked red meat contains 28-36 g / 100 g, since the water content decreases and nutrients become more concentrated during cooking. The protein is highly digestible, around 94% compared with the digestibility of 86% in whole wheat and 78% in beans. Protein from meat provides all essential amino acids (lysine, threonine, methionine, phenylalanine, tryptophan, leucine, isoleucine, valine) and has no limiting amino acids. Protein Digestibility Corrected Amino Acid Score is a method of evaluating the protein quality, with a maximum possible score of 1.0. Animal meats like beef have a score of approximately 0.9, compared with values of 0.5-0.7 for most plant foods. The amino acid glutamic acid / glutamine is present in meat in the highest amounts (16.5%), followed by arginine, alanine and aspartic acid.
In conclusion: You can have red meat in you diet, and you'll still be able to lose weight, sine it's rich in all essential nutrients