Tag Archives: organ meat

benefits of eating organ meats

What It Means To Eat Like A Human

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There is such an overwhelming number of diets out there these days, all claiming to be THE BEST diet that everyone should be following; telling you what foods you should be eating; telling you what to do and when to do it, making it nearly impossible for anyone to really know which diet is actually right for them. 

But the bigger issue here, in my opinion, is that none of them seem to be getting to the root of the matter - how we should be eating in order to nourish our bodies. 

This begs the question: What are we NOT doing as humans that we should be in order to truly nourish our bodies? 

Sure, there are many great conversations these days about what we should be eating, about sourcing high quality seasonal  ingredients, pasture-raised meat, and milk from grass-fed cows… 

Don’t get me wrong, all of these things are very important!

But there’s another piece of the conversation that seems to be missing—what to do with those raw materials before we put them in our mouths to ensure they’re as safe and nourishing as they can be.

We should be questioning how we feed ourselves and our loved ones... And a very good place to start is to go back to the past. 

Now, I’m not saying to go back to exactly how we did things millions of years ago, but we can look at how we approached food in the past (because that’s the diet that literally built the foundation of our bodies and brains) and then formulate it such a way that it applies to today. 

How we approached food in the past

Let’s go back 3 or so million years ago when our ancestors were eating only what they could find in their environment. They were designed to get the raw materials they found and process them internally to the best of their ability in order to nourish the bodies and brains that they had. 

We’re talking about no technology here whatsoever! They were eating a limited amount of local, seasonal fruits and vegetables—and bugs. 

As time passed, they began creating tools for scavenging meat from carcasses that had been killed by another predator - and by doing that, they introduced meat into their diet. 

Here’s the best part, and quite possibly one of the most profound moments in our ancestral dietary past, after they got the taste for meat, they started hunting. And let me tell you, there’s a HUGE difference between hunting and scavenging!  

Now they were able to have first dibs on whatever part of the animal they wanted to consume. They were able to get the blood and the fat in the organs - and that is where the most nutrient dense bioavailable parts of the animal are. You don’t have to even cook it! 

Sure, they were eating the meat too, but it was when the blood and fat in the organs were introduced to our diets that really made the difference because it supported massive body and brain growth, and eventually led to who we are today. 

That’s just one example of why stepping back in time is beneficial to understanding our dietary path. 

The truth about fats

Society has been telling us that fat is really bad for us for a long time, but the truth is our bodies need fat. Yes, the meaty parts are super yummy, but it’s the fat and the blood that holds the most nutritional value. 

Look, I am well aware that the thought of eating organ meats may not sound very appetizing to everyone - but we obviously need to properly nourish our bodies and support ourselves by making sure we are getting the things we need that are the best for us. 

Following a healthy, nourishing diet on a regular basis can be hugely transformative. 

That’s not to say that if you eat a sugary treat every once in a while that you should be kicked out of the club - but it’s important not to make it a habit to take a cheat day… Instead, have a cheat meal and then get back to your focused and intentional diet.

Let’s talk about how we eat…

First we have our biological nutritional needs, which these days, can really only be met by using technologies that allow us to get nutrients from our environment and transform them into the safest and most nourishing form. 

Then we have the other part of eating like a human—we are all emotional eaters. 

It’s true! Food is wrapped in everything we are, how we see the world around us, and even how we see ourselves—it’s part of our identity. 

Whether it’s family traditions, socioeconomic status, politics, where you live in the world, or what age you are, you convey all of those things to the world every time you take a bite of food. 

These things play a very intricate role in how we get our food, how we cook our food, and how we eat our food. You can’t separate these things, you can’t just ignore this emotional side of eating and only eat for your biological nutritional needs. It simply won’t work. 

The goal is to get up from the table after finishing your meal and feel better than when you sat down. That’s what real nourishment is all about. Not overstuffed like it’s thanksgiving, not still hungry, just simply satiated and nourished. 

And when you really think about it, everything about the meal should have felt nourished. Were there a lot of good conversations around the table? Did everyone sit around for too long? 

Everything plays a role in being truly nourished - and if that’s your goal, then health and living your best life will follow. 

The Pantry Principle

It is my hope to inspire you to learn about the foods you are eating and making for your family - to learn the basic principles for going to the grocery store and understanding what you’re actually buying. 

Never stop learning because it is the foundation behind eating to nourish your body. 

Sure, in an ideal world everyone would learn how real, nourishing food is made and make it all from scratch. But even if you don’t learn how to do that - you can learn how to go to the grocery store and buy the foods that you know are genuinely made in a traditional nourishing way. 

That's really the key to being immune to flashy advertisements and gimmicks while you walk down the grocery store aisles. 

Then you can feel confident knowing that you’re getting the best and most nourishing products to feed yourself and your loved ones, and you’re using your hard earned money to support the food producers that are actually doing their best job.

Should You Eat Organ Meat?

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Ah the organ meats! Or as they have been called - offal, and that word does not mean they are awful! The word offal comes from a combination of the words off and fall. It is believed that “offal” was anything that has “fallen off” the butcher’s block when the carcass was split open. There is a more specific name for the organs that are in the thoracic cavity which include the heart, lungs, and trachea. These can be referred to as pluck as they are “plucked” out of the carcass by the skilled slaughterhouse worker.

The eating of offal has not been as common as in years past, but when we bypass consuming it we are missing out on a whole lot of nutrition.

Benefits

Organ meats are considered extremely nutrient dense including those nutrients that are difficult to get from plants. Organ meat is packed with fat-soluble vitamins A, D, E, and K plus the essential B vitamins, particularly B12 and folate. They are also rich in minerals including copper, zinc, iron, magnesium, and selenium.

A Closer Look At The Nutrients In Organ Meat

Vitamin A: Liver has a lot of vitamin A which does not need to be converted from beta-carotenes the way it does with plants.

Vitamin B12: Organ meat is a good source.  Vegetarians and vegans MUST supplement as there is no good plant source.

Vitamin K: Some plants have vitamin K1 which is not well metabolized.  K2 is best obtained from animal products, especially organ meat.

Iron: Heme iron meat, found especially in organ meats like spleen and liver, is more bioavailable than non-heme iron which is found in plants.

Choline: This is neither a vitamin nor mineral, however it can be found in organ meats, especially liver. Current studies have shown “optimism that choline may be an avenue to ensure a graceful aging process without cognitive decline.” It has shown to protect the brain from Alzheimer’s Disease. 

Amino Acids: Organ meat provides all nine essential amino acids. These are the ones the body requires in order to function well. 

Protein: Eating a diet higher in protein has been found to keep you fuller and therefore most often eating less carbohydrates. This can be especially helpful if you are trying to drop some extra pounds. It can also be important for building and retaining muscle mass, especially as we age.

Is Offal Expensive?

With all these great health benefits you might think that organ meats would be more expensive, but in fact they are often very affordable as they are not normally a popular cut of meat. 

Having said that, there a few reasons some may want to limit the consumption of organ meats. For some people with certain health conditions consuming high levels of organ meat may not be a healthy choice.

Cholesterol: Organ meats are a source of cholesterol. It’s actually not the cholesterol you eat, but the amount produced in the liver which has a major impact on cholesterol levels. For some people, however, their doctor may recommend reducing the amount of organ meat consumed.

Gout: Organ meat tends to be high in purines. For those who are susceptible to gout, this can increase the risk for an attack. Therefore, should only be eaten in moderation and avoided when you are having an attack.

Pregnant or nursing women: Due to higher levels of vitamin A, pregnant and nursing women should be mindful of how much organ meat they are consuming. Even though vitamin A plays an essential role in fetal growth and development, an excess is not good for the baby's development. Excess intake has been associated with birth defects & abnormalities. It is important to be mindful of your total vitamin A intake from all sources while pregnant and nursing.

How To Add Organ Meat To Your Diet

Adding organ meats to your diet can be a bit challenging at first. They do have a unique taste and texture that many are not used to. Some great ways to introduce them into your diet is to “hide” them. You can grind up a bit of liver and kidney in a food processor and freeze in ice cube trays. Whenever you are using ground meat in such things as burgers, meatballs, or meatloaf, you can thaw one or two offal cubes and mix into the ground meat. You still get a dose of organ meat but often won’t even know it is in the mixture. 

One delicious way to add organ meat to your diet is by purchasing it in another form.  A couple of my favorite options are:

  • Beef Liverwurst and/or ground meat with added organ meat.  These can be purchased from U.S. Wellness Meats, a company with pastured free-range animals 
  • Using Pluck seasoning in your food.  This is a truly delicious way to get some organ meats into your diet

You can learn more about adding organ meats to your diet from this interview I did with Chef James Barry, the founder of Eat Pluck 

Our ancestors used the entire animal, nose to tail, to provide healthy meals for their families. We too can reap the benefits of these nutrient-rich parts of the animal with the added benefit of helping our grocery budget go even further. It is a win-win.

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  • Aubertin-Leheudre M, Adlercreutz H. Relationship between animal protein intake and muscle mass index in healthy women. Br J Nutr. 2009 Dec;102(12):1803-10. doi: 10.1017/S0007114509991310. PMID: 19678968.
  • Monsen ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability. J Am Diet Assoc. 1988 Jul;88(7):786-90. PMID: 3290310.
  • Velazquez R, Winslow W, Mifflin MA. Choline as a prevention for Alzheimer's disease. Aging (Albany NY). 2020;12(3):2026-2027. doi:10.18632/aging.102849
  • Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.

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