Are Edible Insects Better Than Red Meat? Nutritional Comparison Explained

When it comes to sustainable food for the future, edible insects are often proposed as an alternative to red meat. But nutritionally speaking, are insect proteins equivalent to, better, or worse than those found in red meat? Let’s find out.

What Are Proteins and Why Are They Important?

Proteins are essential for the human body: they build muscles, organs, enzymes, and hormones. A good protein source must not only provide enough total protein but also supply all nine essential amino acids that our body cannot synthesize.

Protein quality is measured by several factors, including:

• Digestibility (how well the body absorbs and uses the protein)
• Amino acid composition (the presence and amount of essential amino acids)
• Protein Digestibility-Corrected Amino Acid Score (PDCAAS)

Proteins in Red Meat

Red meat (such as beef or lamb) is considered an excellent source of complete protein:

• High percentage of essential amino acids
• High digestibility (over 90%)
• Also rich in heme iron and vitamin B12, crucial for human health

However, excessive consumption of red and processed meat has been linked to an increased risk of cardiovascular diseases and certain cancers (WHO, 2015).

Proteins in Insects

Insects provide a surprisingly competitive nutritional profile:

• Many insects (e.g., crickets, locusts, mealworms) offer between 55% and 70% protein by dry weight
• Their amino acid composition is generally very good, often comparable to that of meat or eggs (Rumpold & Schlüter, 2013)
• Some species are particularly rich in lysine and methionine, essential amino acids that are sometimes lacking in cereals

However, the bioavailability of insect proteins can be slightly lower than that of meat due to the presence of chitin (a fiber found in the insect exoskeleton), which can interfere with nutrient absorption.

A recent study published in Critical Reviews in Food Science and Nutrition concluded that, once chitin content is reduced or removed, insect proteins can match or even surpass the quality of red meat proteins (Payne et al., 2016).

In Short: Who Wins?

• Protein Quality: Both red meat and insects are excellent sources of essential amino acids.
• Digestibility: Red meat has a slightly higher digestibility, but processed insect proteins perform very well.
• Health Impact: Insects not only provide protein but also offer fiber and healthy fats, without the associated health risks of high red meat consumption.

Conclusion

Insect proteins are fully comparable to red meat proteins, and in some cases, they may even be considered superior due to their sustainability and additional health benefits (like fiber and micronutrients).
With improved processing techniques, insects could become not just an alternative but the new frontier of protein nutrition for the future.

References:

• Rumpold, B.A., Schlüter, O.K. (2013). Nutritional composition and safety aspects of edible insects. Frontiers in Nutrition. DOI:10.3389/fnut.2013.00001
• Payne, C.L.R., Scarborough, P., Rayner, M., Nonaka, K. (2016). Are edible insects more or less ‘healthy’ than commonly consumed meats? Critical Reviews in Food Science and Nutrition. DOI:10.1080/10408398.2016.1151917
• WHO (2015). Q&A on the carcinogenicity of the consumption of red meat and processed meat.