By: Ashley Gugal
In today’s current society, it seems like every week there is a new diet trend. From gluten free to vegan, there seems to be an overwhelming amount of information out there on what we should and should not be eating. Currently, there are many debates over if we should be including meat in our diets or if we should eliminate meat all together. Although all processed foods are not good for you, meat, in particular, has been studied for decades. One particular study by the Harvard School of Public Health determined that “each additional daily serving of red meat increased risk of death by 13%. The impact rose to 20% if the serving was processed, as in food items like hot dogs, bacon, and cold cuts.” (2012). Research studies have shown people with higher meat consumption died at a younger age due to cardiovascular disease or cancer (APA 2012).
In this video clip above, we see Dr. Heather Fields discuss the clinical review on the dangers of eating red meat. The research found consuming red and processed meat can raise the risk of developing cancer, cardiovascular diseases, diabetes, and high blood pressure. Processed meats which include bacon, sausage, deli meats, ham, etc show a particular strong correlation with mortality. Another study also indicated that processed meats increase the risk of heart failure due to the high levels of sodium and additives that are also related to blood pressure levels (Cui et al., 2019).
SHOW ME THE BENEFITS!
The above clip describes 7 benefits to eliminating meat from your diet. These include:
- Increasing good bacteria
- Reducing inflammation
- Changing your DNA for the better
- Healthier skin
- Decreasing bad cholesterol levels
- Consuming the right type of protein
- Loosing weight!
SO, WHAT CAN WE EAT?
A study by Ibsen et al., (2019) concluded that substituting red and processed meat with fish and poultry would lower the risk of type 2 diabetes. Dr. Fields also discusses incorporating fish and poultry into your diet because studies have shown specifically that salmon and white meat will not increase your risk of cancer. Fish contains omega-3 fatty acids which protect you from cardiovascular disease and is rich in vitamin D and protein. For people who regularly consume meat and may find it difficult to cut it out completely, there are options of replacing meat with plant-based meals. There are many different brands out there such as Beyond Burger, which is made completely from plants. Eliminating meat from your diet can also be done gradually. For example, starting off with having one plant-based meal a week and over time increasing it to two or three meals. Also, by adding just a third of a cup of fruits, vegetables, and whole grains a day, can benefit your diet and can decrease your rate of mortality and other diseases (Zanteson, 2021).
ULTIMATELY, IT’S UP TO YOU!
Research and multiple clinical studies have proven that eating meat comes with a lot of risk factors such as cancer, heart problems, and diabetes. Furthermore, not eating meat comes with many benefits, such as better cholesterol and weight loss. In the same respect, there are studies that argue that meat coming from different farming practices in the U.S also come with different risks and benefits. Red meats can be good sources for iron and vitamins such as zinc and protein (Birch, 2019). Still, based on research, there is a general agreement that decreasing your meat consumption by substituting it with poultry and fish is better for your overall health. Whether it’s eliminating processed meat and red meat all together or eating it once in a while as a special treat, it is ultimately up to you to weigh the risk factors vs the benefits, collaborate with your doctor, and make the best healthy choices for you!
References:
Birch, Jenna, The Waahington Post. (2019, July 15). From fish to bacon. Hamilton Spectator, The (ON).
Cui, K., Liu, Y., Zhu, L., Mei, X., Jin, P., & Luo, Y. (2019). Association between intake of red and processed meat and the risk of heart failure: a meta-analysis. BMC Public Health, 19(1), 354. https://doi.org/10.1186/s12889-019-6653-0
Cutting red meat-for a longer life. New data shows substantial benefit in eliminating or reducing consumption of red meat and substituting healthier proteins. (2012). Harvard Men’s Health Watch, 16(11), 6-7. http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=cmedm&AN=22768404&site=ehost-live
Ibsen, D. B., Warberg, C.K., Wurtz, A.M.L., Overvad, K., & Dahm, C. C. (2019). Substitution of red meat with poultry or fish and risk of type 2 diabetes: a Danish cohort study. European Journal of Nutrition, 58(7), 2705-2712. https://doi.org/10.1007/s00394-018-1820-0
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