6 reasons to reduce meat consumption in the diet
Reducing meat consumption brings many health benefits and contributes to environmental protection. Discover the most important reasons to reduce the amount of meat in your daily diet or even completely eliminate its consumption.
Although more and more people are switching to a plant-based diet, many still base their diet on consuming large amounts of meat. There are many justified reasons to consider reducing this ingredient in our meals. Here are the 6 most important health, dietary, environmental, and ecological arguments for limiting meat in the diet.
6 reasons to reduce meat consumption in the diet
1. Reducing the intake of saturated fatty acids
A diet rich in red meat, especially processed meat, contains significant amounts of saturated fatty acids and trans fats, which can raise blood cholesterol levels. This leads to the development of cardiovascular diseases, including atherosclerosis, and can result in a heart attack. Reducing meat consumption and replacing it with plant-based protein sources (e.g., legumes, nuts) increases the intake of mono- and polyunsaturated fats, which have a beneficial effect on health and the body’s immunity.
Remember that hard margarines, often used for baking cakes, are also a source of trans fats and should be limited in the daily diet.
2. Lowering the risk of obesity
Although the direct cause of obesity is excessive caloric intake, meat consumption, especially red and processed meat, may contribute to its development. Why? First, red meat naturally contains more fat than lean poultry. Additionally, preparing meat often involves using too much fat. Fat contains 9 kcal per gram, which, compared to protein and carbohydrates (4 kcal per gram), results in more than double the calorie content.
Furthermore, reducing meat consumption in favor of plant-based protein sources increases fiber intake and many vitamins and minerals. This positively affects nourishment and satiety, allowing for larger portions while consuming fewer calories.
3. Lower risk of cancer
Consuming large amounts of red meat (especially cold cuts, bacon, etc.) is associated with a higher risk of cancer, particularly colorectal cancer. Carcinogenic compounds are formed during meat processing (such as smoking, grilling, baking, and frying).
4. Environmental protection and resource conservation
Meat production requires large amounts of water, land, and animal feed. Additionally, it contributes to greenhouse gas emissions, affecting global warming. By reducing meat consumption, you help decrease the use of natural resources on our planet.
5. Ethics and animal welfare
Livestock farming is often associated with difficult living conditions and slaughter. Choosing a plant-based diet supports better treatment of animals and promotes an ethical approach to food consumption.
6. Greater dietary variety
Reducing meat in the diet encourages culinary experimentation with different plant-based products. Incorporating new vegetables, fruits, nuts, and seeds will make your diet more diverse. Besides experiencing new flavors, a more varied diet will also provide more vitamins and minerals, positively impacting your health and well-being.
Plant-based protein sources and their nutritional value
Plant-based protein sources not only provide the essential building blocks for the body but also supply many vitamins, minerals, and fiber.
The best plant-based protein sources include:
- soy and soy products, such as tofu,
- legumes, such as lentils, chickpeas, and peas,
- nuts,
- wheat-based products, such as seitan.
How to start reducing meat in the diet?
If you want to reduce meat consumption, do so gradually. Sudden changes and consuming large amounts of legumes and fiber-rich plant foods may negatively affect the digestive system, leading to bloating, stomach pain, and irregular bowel movements. Introducing plant-based products step by step allows the digestive system to adapt to new foods, making the transition smoother and more comfortable.
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Bibliography
- Ru-Yi Huang, Chuan-Chin Huang, Frank B Hu, Jorge E Chavarro, Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials, J Gen Intern Med. 2016 Jan;31(1):109-16. doi: 10.1007/s11606-015-3390-7.
- https://ncez.pzh.gov.pl/abc-zywienia/czy-margaryny-miekkie-zawieraja-izomery-trans/