Reasons to eat less meat

Cutting down on meat and increasing plant foods can help control weight, prevent heart disease and promote a healthy gut.

Eating less meat can improve your health and reduce your risk of certain diseases. Here are four benefits of moderate meat consumption.

Cutting down on meat is good for your heart.

Meat is a source of protein for the body. However, red meat and processed meat contain trans fat and saturated fat, which if eaten in excess can lead to heart disease. Processed meat also contains a lot of salt, which contributes to high blood pressure.

Plant-based protein sources are a heart-healthier choice. These include whole grains, nuts, fruits, and vegetables. Prioritize whole foods over refined products like refined grains, white bread, and white rice.

Weight loss support

Erasmus University, Netherlands, studied the impact of plant-based and animal-based diets on weight loss in more than 9,000 people. They divided them into three groups: vegetarians (who ate a lot of plant products and little meat), vegans (who ate only plants), and the remaining group who ate less plants and more meat.

Results published on Pubmed in 2019 showed that the vegetarian and vegan groups had lower body mass index (BMI), lower body fat percentage, and smaller waist circumference than the other group.

Eating too much fatty meat contains fat that causes weight gain. Photo: Freepik

Cancer prevention

Eating a lot of red meat and processed meat, such as bacon, sausage, and other smoked and cured meats, has been linked to an increased risk of developing certain cancers. Cooking meat at high temperatures can increase saturated fat and compounds that promote tumor growth.

According to the American Institute for Cancer Research (AICR), a diet rich in vegetables, fruits, whole grains, beans, nuts, and low in animal products helps prevent cancer. They are rich in cancer-fighting nutrients such as fiber, vitamins, minerals, and phytochemicals.

Improve gut health

Fiber in fruits, vegetables, whole grains, and legumes feeds beneficial bacteria in the gut to produce anti-inflammatory compounds and support the body's immune system.

Gut bacteria also play a role in preventing certain cancer cells from growing and fighting type 2 diabetes. Proteins and polyphenols found in plant products help maintain a healthy gut.

According to the Mayo Clinic , people should consume no more than 3 ounces of meat per meal, ideally a few times a week. This is equivalent to half a boneless, skinless chicken breast, a skinless chicken leg, or two thin slices of lean beef. Red meat (such as beef, pork, lamb, or goat) should be consumed in one to two meals per week, equivalent to 6 ounces or less. People with heart disease or high cholesterol should limit their red meat intake to 3 ounces per week.

Reducing your meat intake without cutting it out completely can be beneficial. Here are some ways to eat less meat.

Replace red meat with poultry or fish: Chicken breast, turkey, and seafood all provide healthy protein that's low in saturated fat.

Try plant-based protein sources: Many plant foods provide healthy protein, such as black beans, chickpeas, pinto beans, lentils, nuts, and tofu. They are suitable as a meat substitute for meals or snacks.

Mix and match : Aim to try one new plant food each week, like beans this week, tofu next week, and nuts the week after that.

Change slowly: People who eat a lot of meat should gradually change to plant-based foods. You can start by cutting out 2-3 days a week and then try to go meat-free for a week.

Bao Bao (According to Healthline, Livestrong )

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