6 Benefits of Not Eating Meat (or Less of It)

The following are some of the benefits of cutting down on meat:

1. Improves gut health: Microorganisms in the digestive tract are essential to overall health and well-being. For example, cutting meat and shifting to plant-based foods with high fiber content increase the beneficial microbes that reduce the risk of heart diseases and decrease inflammation. Research suggests that high-fiber foods improve immunity and healthy gastrointestinal function. Plant-based foods contain beneficial compounds called polyphenols, which are associated with healthy gut bacteria.
2. Reduces the risk of cardiovascular diseases: Meat, especially red meat, bacon, and sausages, is rich in saturated fats that increase the risk of cardiovascular diseases. Few studies have reported that every 50 grams/day higher intake of processed meat increases the risk of cardiovascular diseases by 18 percent, whereas every 50 grams/day higher intake of unprocessed meat increases the risk of cardiovascular diseases by 9 percent. Meats that are lower in saturated fats include poultry and lean cuts of meat.
   • Plant-based foods that are rich in unsaturated fats include:
     • Nuts
     • Avocados
     • Seeds
     • Olive oil
   • These plant-based foods are also rich in fiber content and nutrients that reduce the blood cholesterol level linked to heart diseases.
3. Improves overall health and weight management: Eating patterns may directly affect health and overall well-being. For example, a vegan or meatless diet has various health benefits, such as decreased cardiovascular diseases, and helps in weight management. Various low-carb and paleo diets that do not cut down on meat help lose weight. The benefits of a plant-based diet are increased intake of different plant compounds such as polyphenols, antioxidants, multiple micronutrients, and high fiber content. Plant-based foods are associated with reduced insulin resistance and decreased risk of type II diabetes.
4. Helps protect against cancer: Processed meat, including red meat and bacon sausages, increases the risk of colorectal cancer and breast cancer. However, poultry and fish are not linked with an increased risk of colorectal cancer. There is no clear evidence that meat increases the risk of cancer. A few studies have reported that the carcinogenic compounds produced during meat processing increase cancer risk. Therefore, cutting down or shifting to a meatless diet may protect from cancer. On the other hand, plant-based foods contain polyphenols that protect against colorectal cancer. Studies reported that a vegetarian diet reduces the risk of cancer by 8 percent, and a fully vegan diet excluding animal-based products ultimately reduces the risk of cancer by 15 percent.
5. Better for the environment: In addition to health benefits, eating plant-based foods is good for the environment. Meat production requires various resources that lead to greenhouse gas emissions and deforestation, which result in air pollution. Plant-based foods require fewer resources than animal-based foods. Avoid or reduce meat consumption for a better environment. Different diets, including vegetarian or vegan and pescatarian diets, reduce greenhouse gas emissions by 80 percent.
6. Less meat is beneficial too: It is not mandatory to avoid animal-based products entirely. However, even limiting to a few types of meat is beneficial. Poultry, fish, and lean meats can be included in your diet, which does not exert any adverse effects compared with processed meat. Increasing plant-based foods rich in nutrients may positively affect overall health and well-being.

Here are some of the tips to reduce meat consumption:

• Include meatless protein-rich foods: Include plant-based foods that are rich in protein. 
  • The following are the best plant-based protein-rich foods:
    • Tofu
    • Lentils
    • Seitan
    • Chickpeas
    • Quinoa
    • Tempeh
• Include poultry or fish instead of processed meat: If you want to cut down on meat, try shifting to leaner meats, turkey, poultry, fish, and plant-based foods. These foods are richer in proteins and lower in saturated fatty acids than processed meat such as beef, bacon, and sausages.
• Try meatless meals two times a week: If you are not happy with the idea of a meatless diet, plan a couple of dinners with meatless foods two times a week. Include your favorite meatless foods such as lasagna, soup, and meat-free salads. Substitute with protein-rich foods such as beans, legumes, and tofu.
• Try new food recipes: Try new plant-based food recipes at least two times a week. For example, if you try quinoa for one week, next go for black peas recipes. Search for online sources to find new recipes.
• Add supplements to your diet: Animal-based foods are rich in various vitamins and minerals. Cutting down on meat-based foods may result in a deficiency of vitamins and minerals, so adding supplements to your diet may boost the levels of vitamin B12 (which is found only in animal-based foods), iron, calcium, and vitamins such as A, B, and D. Before starting supplements, it is better to take advice from your doctor.