Differences between red meat and white meat: benefits and myths

The distinction between red meat and white meat comes mainly from the level of myoglobin, the protein that carries oxygen and gives meat its color.

Red meat (beef, lamb, pork in certain cuts) is richer in heme iron, zinc, and vitamin B12, all vital for energy and red blood cell production. Despite the common myth that it is always unhealthy, the real issue arises when consuming large amounts of processed or fatty meats.

White meat (chicken, turkey, rabbit, some cuts of pork) is lower in fat and calories, which makes it a popular choice for lighter diets. It provides high-quality protein and is easier to digest. Still, this doesn’t mean it is automatically “better”: balance is key.

One of the most widespread myths is that red meat cannot be part of a healthy diet. In reality, when eaten in proper portions and paired with vegetables, it can be just as beneficial as white meat.

In short, both red and white meats provide valuable nutrients. The important thing is not to eliminate one type, but to include both in a balanced way and favor fresh cuts over ultra-processed products.