By skyforbes 
A new TikTok trend has teens and young adults eating raw meat to “looksmax” — claiming it boosts health, appearance, and energy. But what’s real, and what’s hype? Let’s break down the science.
There are 2 main claims as to why raw meat is superior to cooked. First of all, the lack of heat formed byproducts that are toxic, and the increase in nutrition. Lets break these claims down in depth, with all the data we have.
Then we will talk about the obvious risks, and the reason that generally people don’t do this, and precautions for anyone who wants to try this.
Avoiding Toxins
Cooking Byproducts: How They Form and What They Do
Cooking meat, especially at high temperatures, produces several compounds that have measurable effects on metabolism and health. Heterocyclic amines, or HCAs, form when amino acids, creatine, and sugars in muscle meat react under high heat during grilling, frying, or broiling. HCAs are mutagenic because they bind to DNA and form adducts that can lead to mutations. Over time, these mutations accumulate in cells, increasing the risk of cancers, particularly in the colon, liver, and pancreas. The liver metabolizes some HCAs via cytochrome P450 enzymes into reactive intermediates that directly interact with DNA.
Polycyclic aromatic hydrocarbons, or PAHs, occur when fat and meat juices drip onto flames, producing smoke that deposits PAHs onto the meat’s surface. PAHs are lipophilic and can enter cells, where they are metabolized by cytochrome P450 enzymes into reactive epoxides. These epoxides form DNA adducts, trigger mutations, and disrupt normal gene expression, contributing to cancer risk in organs such as the liver and lungs.
Advanced glycation end products, or AGEs, form when proteins or fats in meat react with sugars during cooking, especially at high temperatures and long cooking times. AGEs bind to receptors on cell surfaces, called RAGE, activating inflammatory pathways including NF-κB. This promotes oxidative stress, endothelial dysfunction, insulin resistance, and chronic inflammation, all of which are central to aging, atherosclerosis, and type 2 diabetes.
Lipid oxidation products, including oxidized cholesterol derivatives known as oxysterols, form when heat oxidizes the unsaturated fats in meat. Oxysterols interfere with normal cholesterol metabolism by promoting endothelial dysfunction, increasing LDL uptake into arterial walls, and stimulating inflammatory cytokine release. They also impair insulin signaling in fat and liver cells, contributing to metabolic syndrome. Aldehydes generated from lipid oxidation can form protein adducts that trigger cellular stress and inflammation.
Nitrosamines and other N-nitroso compounds form in cured or processed meats when nitrates or nitrites react with amino acids during cooking, and heme iron can catalyze endogenous nitrosation in the gut. Nitrosamines are strong alkylating agents that react with DNA and proteins, forming adducts that promote mutations and increase the risk of gastrointestinal cancers, especially in the stomach and colon.
Compared to cooked meat, raw meat avoids the formation of these compounds. HCAs and PAHs are essentially absent, preventing the mutagenic DNA adduct formation associated with high-heat cooking. Raw meat contains minimal AGEs, reducing activation of RAGE receptors and downstream inflammatory pathways. Lipid oxidation products, including oxidized cholesterol and aldehydes, are also minimal, lowering metabolic and endothelial stress. Nitrosamines are negligible in fresh raw meat, although processed or cured meats remain a separate concern.
The significant effects of these byproducts in cooked meat are the reason a lot of people in the raw/carnivore space are convinced that it’s not meat that actually causes cancer in the studies that tell us to avoid it. It’s the cooking methods, and that meat can be a nutritional powerhouse without it.
The net effect of eating raw meat is a substantial reduction in pro-inflammatory, mutagenic, and metabolically disruptive compounds. This benefit is most pronounced when comparing raw meat to meat cooked at high temperatures, such as grilling, broiling, or frying. However, the absolute health impact depends on how frequently and how much cooked meat is consumed, as well as the overall diet, since other foods also contribute AGEs and lipid oxidation products. The body has defense mechanisms, including antioxidants and detoxifying enzymes, which help mitigate some of the damage from these compounds, but not all.
Micronutrients in Meat: How Cooking Affects Them
Meat is a rich source of essential vitamins and minerals, but cooking can alter their levels to varying degrees. Minerals such as iron, zinc, and magnesium are relatively heat-stable. Cooking meat at normal temperatures causes minimal losses, often in the range of 5–15%, and in some cases, minerals like iron may even become slightly more concentrated due to water loss. In contrast, water-soluble vitamins, especially B-vitamins like thiamine (B1), riboflavin (B2), and folate, are more sensitive to heat. Cooking can reduce these vitamins by roughly 30–60% depending on temperature, duration, and method. Vitamin C, though present only in trace amounts in meat, is extremely sensitive to heat and is nearly entirely destroyed by prolonged cooking. Fat-soluble vitamins such as vitamins A, D, E, and K are generally more stable but can still experience moderate losses, sometimes around 10–40%, particularly with high-heat or long-duration cooking.
The method of cooking plays a major role in determining how much nutrient loss occurs. Boiling or steaming meat can cause leaching of water-soluble vitamins into the cooking liquid, but consuming the broth retains much of these nutrients. Oven roasting and pan-searing at moderate temperatures typically preserve minerals well while causing moderate vitamin loss. High-heat methods like grilling, broiling, or frying, especially for prolonged periods, tend to maximize vitamin degradation while also producing the harmful byproducts discussed earlier. Sous-vide or low-temperature slow cooking preserves the largest proportion of both vitamins and minerals while minimizing oxidation and the formation of HCAs, PAHs, and AGEs.
Overall, the net loss of micronutrients from average cooking methods such as roasting or pan-searing is roughly 15–30%, combining both mineral and vitamin losses. Water-soluble vitamins account for the majority of this loss, while minerals are mostly retained. Cooking methods can be chosen strategically to preserve nutrients: steaming, sous-vide, and gentle roasting minimize losses, while boiling can be effective if the cooking liquid is consumed. This demonstrates that while raw meat may retain slightly higher levels of sensitive vitamins, the difference is generally moderate and can be mitigated with careful cooking methods.
The Bottom Line
While raw meat can preserve slightly higher levels of water-soluble vitamins and avoids the formation of HCAs, PAHs, AGEs, lipid oxidation products, and nitrosamines, these benefits are relatively modest when compared to properly cooked meat prepared with careful methods. Minerals such as iron, zinc, and magnesium remain largely intact in cooked meat, and proteins, including myoglobin, are fully digestible and retain their nutritional value. The formation of potentially harmful compounds in cooked meat becomes significant primarily with high-temperature methods like grilling, broiling, or pan-frying for extended periods. Lower-temperature methods such as steaming, sous-vide, or gentle roasting preserve most nutrients while minimizing the creation of these byproducts.
The major concern with consuming raw meat is the risk of bacterial and parasitic infections. Pathogens such as Salmonella, E. coli, Listeria, and Trichinella can cause severe gastrointestinal illness and, in some cases, long-term health consequences. Digestive discomfort is also common, particularly for those unaccustomed to raw meat. These risks are immediate and far more significant than the incremental nutrient or AGE benefits gained from eating raw meat.
If you do choose to eat raw meat, there are several precautions that can reduce — but not eliminate — risk. Only use high-quality, fresh cuts from trusted sources. Freeze meat at −4°F (−20°C) for at least seven days to kill parasites. Practice strict hygiene, including thorough hand-washing, sanitizing surfaces, and avoiding cross-contamination. Avoid ground meat or cuts with extensive surface exposure, which are more likely to harbor bacteria. Despite these precautions, the safest approach remains consuming properly cooked meat.
In summary, while raw meat offers some small nutritional advantages and avoids several harmful cooking byproducts, the risks of infection and digestive issues are significant and immediate. For most people, careful cooking methods can preserve nearly all of the nutritional benefits while eliminating these serious risks, making cooked meat the safer and more practical choice for regular consumption.
If you do decide to try something like this, definitely be careful. Do a little bit at a time and see if you can tolerate it. Be careful and listen to your body while eating it, if you gag or it tastes bad, that’s an instant sign that your body doesn’t want it. If you ignore these signs, you’re more likely to get sick.