Cutting back on meat and increasing plant-based foods can help control weight, prevent heart disease, and promote gut health.
Eating less meat can improve health and reduce the risk of certain diseases. Here are four benefits of consuming meat in moderation.
Cutting back on meat is good for the heart.
Meat is a source of protein for the body. However, red meat and processed meat contain trans and saturated fats, which, if consumed in excess, can lead to heart disease. Processed meat also contains a lot of salt, contributing to high blood pressure.
Plant-based protein sources are a healthier choice for the heart. 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 in the Netherlands studied the impact of plant-based and animal-based diets on weight loss in over 9,000 people. They divided them into three groups: vegetarians (eating many plant-based products, little meat), vegans (eating only plant-based foods), and a group with a low-plant, high-meat diet.
Results published on Pubmed in 2019 showed that vegetarians and vegans had lower body mass index (BMI), lower body fat percentage, and smaller waist circumferences than the other group.
Eating too much fatty meat leads to weight gain. (Image: Freepik)
Cancer prevention
Eating large amounts of red meat and processed meats, such as bacon, sausages, and other smoked or processed meats, is linked to an increased risk of developing certain cancers. The high-temperature processing of meat releases high levels of saturated fats and compounds that promote tumor growth.
According to the American Institute for Cancer Research (AICR), a diet consisting mainly of vegetables, fruits, whole grains, beans, nuts, and few animal products helps prevent cancer. These are rich in cancer-fighting nutrients such as fiber, vitamins, minerals, and phytochemicals.
Improve gut health
Fiber in fruits, vegetables, whole grains, and legumes nourishes beneficial bacteria in the gut, which produce anti-inflammatory compounds and support the body's immune system.
Gut bacteria also play a role in preventing the growth of certain cancer cells and fighting type 2 diabetes. Proteins and polyphenols found in plant-based products help maintain a healthy gut.
According to the Mayo Clinic , each person should not consume more than 85g of meat per meal, ideally a few times a week. This serving is equivalent to half a boneless, skinless chicken breast, one skinless chicken leg, or two thin slices of lean beef. Red meat (such as beef, pork, lamb, and goat) should be consumed at a level of 1-2 meals per week, equivalent to 170g or less. People with heart disease or high cholesterol should limit their red meat intake to 85g per week.
Reducing your meat intake, without eliminating it 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 and are low in saturated fat.
Try plant-based protein sources: Many plant-based foods provide healthy protein, such as black beans, green beans, pinto beans, lentils, nuts, and tofu. They are suitable as meat substitutes for main meals or snacks.
Flexibility : Aim to try a new plant-based food each week, such as beans this week, tofu next week, and nuts the week after that.
Gradual change: People who usually eat a lot of meat should gradually replace it with plant-based foods. Initially, they can cut back on meat for 2-3 days a week and then try to go a week without eating meat at all.
Bao Bao (According to Healthline, Livestrong )
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