All animal-based protein foods, such as meat, poultry, fish, shellfish and dairy products, provide high-quality protein. Game meats, such as goat, can be healthy alternatives to increase the variety in your diet. Eat goat as part of an overall balanced diet, and always cook your meat thoroughly, until the juices run clear, to reduce the risk for foodborne illness.
Weight Control
Lean proteins, such as goat meat, may help you control your weight, which is a health benefit because obesity increases your risk for chronic conditions, such as heart disease and type 2 diabetes. Each 100 g serving of raw goat meat has only 109 calories and 21 g protein. Lean proteins are good for weight control because protein is a hunger-suppressing nutrient, so that you choose to eat less, according to the Harvard School of Public Health.
Support Healthy Blood Pressure
Goat meat provides only 82 mg sodium per 100-g serving. Too much sodium in your diet may lead to high blood pressure and an increased risk for stroke, kidney disease and heart disease, and healthy adults should not have more than 2,300 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Reduce your sodium intake by eating fresh goat meat instead of salty protein foods, such as cheese, cold cuts and prepared chicken and beef dishes, which are among the top sources of sodium in the average American diet.
Promote Heart Health
High levels of cholesterol in your blood raise your risk for heart disease, and a benefit of goat meat is that it has less than 1 g cholesterol-raising saturated fat per 100 g serving. Goat meat is a low-fat alternative to many meat-based sources of protein, such as fatty steaks, burgers or dark-meat poultry with the skin, which are high in saturated fat. However, goat meat has 57 mg cholesterol, which may raise levels of cholesterol in your blood.
Prevent Nutrient Deficiencies
Goat meat supplies nearly 3 mg iron per 100-g serving. Iron is an essential mineral for preventing iron-deficiency anemia, which is a particular threat for women of child-bearing age, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Each serving of goat meat has 385 mg potassium, which is a necessary mineral for water balance in your body. Goat meat provides vitamin B-12, which is essential for healthy red blood cells, and niacin, which promotes energy metabolism.
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